Mixed
Sodium bicarbonate supplementation significantly enhances performance in high-intensity exercise lasting 45 seconds to 8 minutes, as well as muscle endurance and Wingate test power, with effect sizes ranging from small to large.
If you engage in high-intensity efforts lasting roughly 45 seconds to 8 minutes (like sprint intervals or rowing), sodium bicarbonate can improve your performance. While acute dosing (taken 2-3 hours before) works, multi-day protocols (taking small doses daily for 5-7 days before) may offer larger benefits with fewer stomach issues. Note that most evidence comes from men; results for women are not yet clear.
Based on meta-analyses of moderate to high quality, it can be concluded that sodium bicarbonate supplementation acutely enhances peak anaerobic power, anaerobic capacity, performance in endurance events lasting ∼45 s to 8 min, muscle endurance, 2000-m rowing performance, and high-intensity intermittent running.
Why this rating
Moderate quality evidence for Wingate/Yo-Yo; Low quality for endurance/rowing due to indirectness (male-only samples).
Source
Effects of sodium bicarbonate supplementation on exercise performance: an umbrella review
Jozo Grgić et al. · Journal of the International Society of Sports Nutrition · 2021
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