Research
Mixed
Acute sodium bicarbonate (NaHCO3) supplementation (0.3-0.5 g/kg) enhances performance during high-intensity exercise and may augment chronic training adaptations (e.g., mitochondrial mass) when combined with interval training.
If you are doing short, intense sprints, taking sodium bicarbonate (baking soda) at a dose of 0.3-0.5 grams per kilogram of body weight before exercise might slightly improve your power output. Be aware that it can cause stomach upset, so individual tolerance varies.
GoodSupportsHIGH confidence
a recent meta-analysis finding that a dose of 0.3–0.5 g/kg body mass improved mean power output by 1.7 % (±2.0 %) during short high-intensity exercise
Why this rating
Supported by meta-analysis and mechanistic studies, though individual responses vary.
Source
Physiological and Health-Related Adaptations to Low-Volume Interval Training: Influences of Nutrition and Sex
Martin J. Gibala et al. · Sports Medicine · 2014
narrative_reviewCited 215×
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