Ever wish you had an extra gear for the finishing kick at the end of your race? Science may have the answer: sodium bicarbonate (yes, baking soda). It has been studied as a potential performance booster for endurance athletes, thanks to its ability to buffer the acidity that builds up in your muscles when you go all-out. Here’s what the science says.

Lactic acid accumulation during exercise is one reason your legs feel like cement in the final stretch. Training at or near lactate threshold can help, but researchers have also looked at sodium bicarbonate as a way to delay fatigue. Because it acts as a buffer, sodium bicarbonate may help neutralize acid in your blood, allowing you to hold top-end efforts a little longer. So, could sodium bicarbonate supplementation improve performance? This study observed the effect sodium bicarbonate consumption had on anaerobic sprint performance following a simulated race effort.

Participants: Researchers tested 11 competitive male cyclists with similar age, weight, and fitness levels. All participants completed a trial where they received sodium bicarbonate supplementations, as well as another trial where they received a placebo. The exercise trial consisted of a 3-hour simulated cycling race, immediately followed by a 90-second maximal sprint. Blood samples were collected prior to supplementation, throughout the race simulation, and 3 minutes after the 90-second sprint, which measured blood pH, bicarbonate, pCO₂, and blood lactate concentration. Heart rate, power output, fatigue index, and RPE were continuously monitored throughout the trials.

Results: Several differences were observed between the sodium bicarbonate and placebo trials during both the simulated race effort and the 90-second sprint. Here’s what they discovered:

• Mean power output during the sprint was 3% higher with sodium bicarbonate.
• Blood pH levels stayed higher during the simulated race, meaning less acidity.
• Lactate levels were higher — likely because the body was clearing it into the blood more effectively.
• No change in RPE or max power output — it didn’t feel easier, but athletes could hold their effort slightly longer.

Conclusion: The results of the study suggest that sodium bicarbonate loading prior to and during exercise can slightly improve anaerobic sprint performance at the end of a race effort, as indicated by the 3% higher mean power output from the bicarbonate trial compared to the placebo. Additionally, sodium bicarbonate consumption throughout the 3-hour race simulation increased blood PH and bicarbonate levels.

What This Means for Runners

Although this study was done on cyclists, the physiology applies to runners, especially in events where a strong finishing kick can make or break your race. A 3% boost in mean power output isn’t game-changing, but in a race, 3% can be the difference between hanging on and getting dropped, or between 2nd place and the win.

Who might benefit:

• Athletes in events with a hard final surge (5K, 10K, track races, cycling, triathlon)
• Competitive runners looking for every small edge

Cautions:

• Sodium bicarbonate can cause GI distress (cramps, nausea). Always test it in training before race day.
• The benefit seems to be small — don’t expect magic.

Bottom Line: Sodium bicarbonate does work (~3% more power), but the effect is modest. Think of it as a tool for specific situations, not a replacement for smart training. For most runners, focusing on building aerobic capacity, lactate threshold, and strength will bring far bigger gains.

But if you’re an experienced athlete looking for that extra kick at the end of a race, baking soda might give you a small edge. What’s your take? Would you try sodium bicarbonate before a key workout or race? Or does the potential GI distress make it a hard pass?

Reference:

Dalle, S., Koppo, K., & Hespel, P. (2020). Sodium bicarbonate improves sprint performance in endurance cycling. Journal of Science and Medicine in Sport, 24(3).

https://www.sciencedirect.com/science/article/pii/S1440244020307702

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