Does Baking Soda Boost Energy? The Scientific Truth for Athletes

January 2, 2026 •

2 min read

According to the International Olympic Committee, sodium bicarbonate is a top ergogenic aid for enhancing athletic performance. So, does baking soda boost energy? Its effect is not a direct energy spike, but rather a performance boost during high-intensity exercise by buffering muscle acidity.

Quick Summary

Baking soda, or sodium bicarbonate, acts as a buffering agent to reduce muscle acidity during anaerobic exercise. It can enhance muscular endurance and performance in short, high-intensity efforts but may cause gastrointestinal issues.

Key Points

Not an Energy Source: Baking soda, or sodium bicarbonate, does not provide a direct energy boost; it works by managing the byproducts of energy production during intense exercise.
Buffers Muscle Acidity: During high-intensity exercise, it buffers the buildup of hydrogen ions that cause muscle fatigue, helping to delay exhaustion.
Optimized for High-Intensity Exercise: Its benefits are most pronounced for anaerobic efforts lasting between 30 seconds and 12 minutes, such as sprinting, rowing, and HIIT.
GI Side Effects are Common: Ingesting baking soda can cause gastrointestinal distress, including bloating, gas, and cramps, especially at higher doses.
Proper Dosage is Key: The recommended dose is typically 0.3 g/kg of body weight, taken 60-180 minutes before exercise to maximize benefits and minimize side effects.
Test During Training: Always test its effects and your tolerance during training sessions before considering it for a competition.
Potential for All Athletes: Both men and women across various sports can benefit from its effects on muscular endurance.
Not a Magic Bullet: It is a supplement to complement proper nutrition and training, not a replacement for them.

The Science Behind Sodium Bicarbonate

Baking soda, known chemically as sodium bicarbonate ($NaHCO_3$), is an alkaline salt studied for decades for its impact on athletic performance. It doesn't directly provide energy but helps the body manage the acidic byproducts of intense exercise. During high-intensity anaerobic exercise, the body produces hydrogen ($H^+$) ions, increasing muscle acidity and contributing to fatigue.

Sodium bicarbonate increases the blood's buffering capacity, helping to move these hydrogen ions out of the muscles and into the bloodstream. This buffering action helps maintain muscle pH levels, delaying fatigue and improving muscular endurance.

The Impact on Different Exercise Types

Sodium bicarbonate is most effective for high-intensity, short-duration exercise, typically between 30 seconds and 12 minutes.

Exercise types that may benefit include:

Sprinting: Helps maintain power output longer.
Rowing: Improved performance in 2000-meter events.
High-Intensity Interval Training (HIIT): Can improve repeated sprint ability.
Team Sports: Benefits intermittent intense efforts.

Benefits are less significant for longer, lower-intensity endurance activities, though it may help during intense bursts within those events.

How to Properly Use Baking Soda for Performance

Proper dosage and timing are crucial to maximize benefits and minimize side effects.

Dosage and Timing Guidelines

Expert recommendations include:

Optimal Single Dose: 0.3 g/kg of body weight.
Ingestion Timing: 60-180 minutes before exercise.
Split Doses: Dividing the dose can reduce stomach discomfort.
Method: Dissolve in water, potentially with a carbohydrate-rich meal, or use enteric-coated capsules.

Potential Risks and Considerations

The main drawback is gastrointestinal (GI) distress from the reaction with stomach acid, producing gas.

Common Side Effects: Bloating, gas, pain, nausea, and diarrhea are common, varying by dose and individual.
High Sodium Content: A concern for those with high blood pressure or other cardiovascular issues. Excessive intake can cause water retention.
Medical Conditions: Consult a healthcare professional if you have kidney or heart issues, or are on certain medications.

Experiment during training to assess tolerance before competition.

Comparison of Baking Soda vs. Alternatives

Baking soda is a cost-effective option, but alternatives are available.


Feature	Baking Soda (Sodium Bicarbonate)	Sodium Citrate	Beta-Alanine
Mechanism	Increases extracellular buffering.	Increases extracellular buffering, often easier on stomach.	Increases intracellular buffering (carnosine).
Best For	High-intensity efforts (30s-12min).	Similar to baking soda, good for those with GI issues.	High-intensity efforts (1-4 min), requires chronic use.
Side Effects	High GI distress risk.	Lower GI distress risk.	Paraesthesia (tingling).
Timing	Acute dose 60-180 min pre-exercise.	Acute dose similar to baking soda.	Chronic daily loading over weeks.

Conclusion

Does baking soda boost energy? No, it acts as an ergogenic aid by buffering the acidic byproducts of intense exercise, specifically hydrogen ions. This delays muscle fatigue during anaerobic activities lasting 30 seconds to 12 minutes. However, GI side effects are a notable issue. The International Society of Sports Nutrition acknowledges its benefits for specific sports, but proper dosing, timing, and individual tolerance are key. It's not a universal solution and should be used cautiously, ideally with professional guidance. Consistent training and nutrition are fundamental to athletic success.

Frequently Asked Questions

Baking soda increases the blood's pH level, making it more alkaline. During high-intensity exercise, this increased alkalinity helps to pull acid ($H^+$ ions) out of the working muscles, delaying muscle fatigue and enhancing performance.

Athletes in high-intensity sports involving anaerobic efforts, such as sprinters, rowers, swimmers, and those performing High-Intensity Interval Training (HIIT), are most likely to see a performance benefit.

The optimal single dose is 0.3 grams per kilogram of body weight, consumed 60 to 180 minutes before exercise. To minimize gastrointestinal issues, some prefer splitting the dose or taking it with a carbohydrate-rich meal.

Yes, common side effects include gastrointestinal distress such as bloating, gas, nausea, and stomach cramps. These are typically dose-dependent, meaning higher doses increase the risk and severity.

While generally safe in recommended doses, excessive consumption can be dangerous. People with high blood pressure, kidney disease, or on certain medications should avoid it and consult a doctor first, as it contains a high amount of sodium.

Typical sports drinks primarily provide electrolytes and carbohydrates for hydration and fuel. Baking soda specifically targets the buildup of acid in muscles to delay fatigue during intense efforts, a mechanism not addressed by standard sports drinks.

It is not recommended for daily, long-term use. Excessive or prolonged consumption can disrupt the body's natural pH balance and electrolyte levels, potentially causing health issues.

Alternatives include sodium citrate, which is a gentler buffer for those with GI issues, and beta-alanine, a supplement that increases carnosine levels to buffer acid within the muscle cells.