Research
Energy balance
Sodium bicarbonate supplementation (0.2-0.4 g/kg body mass) improves performance in high-intensity sprints lasting ~60 seconds by buffering acid buildup, but causes gastrointestinal distress in many users.
Take 0.2-0.4g of sodium bicarbonate per kg of body weight 60-150 minutes before a ~60 second high-intensity effort. To avoid stomach upset, split the dose, take it with a small carb meal, or use a loading protocol over 2-4 days. Test this in training first, as responses vary widely.
GoodQualifiesMEDIUM confidence
benefits are generally seen in short-term, high-intensity sprints lasting ~60 s in duration (mean performance enhancement of ~2%)... common side effects include GI upset, which may negate any performance enhancements
Why this rating
Supported by systematic reviews, but with high intraindividual variability due to side effects.
Source
Evidence-Based Supplements for the Enhancement of Athletic Performance
Peter Peeling et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2018
DOI 10.1123/ijsnem.2017-0343
narrative_reviewCited 208×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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