How Much Baking Soda Reduces Lactic Threshold?

October 13, 2025 •

4 min read

Research indicates sodium bicarbonate supplementation is an effective ergogenic aid for enhancing high-intensity exercise lasting 30 seconds to 12 minutes. Baking soda helps delay fatigue and improves endurance by buffering acidity in muscles during intense efforts.

Quick Summary

Sodium bicarbonate neutralizes acidity from intense exercise, enhancing performance and delaying fatigue in efforts lasting 30 seconds to 12 minutes. Effective dosages range from 0.2 to 0.3 grams per kilogram of body weight, taken 60–180 minutes before exercise. Potential gastrointestinal side effects can be managed with timing and splitting doses.

Key Points

Optimal Dose: An acute dose of 0.3 g/kg of body weight is often cited as optimal for high-intensity exercise performance.
Timing is Crucial: Take the dose 60–180 minutes before exercise to maximize blood-buffering capacity during the key window of performance.
It Buffers Acidity, Not Lactate: Baking soda enhances the blood's ability to buffer hydrogen ions ($H^+$), the real cause of the 'burn,' delaying fatigue.
Best for Short, Intense Efforts: The most pronounced performance benefits are seen in activities lasting between 30 seconds and 12 minutes, like sprinting, rowing, and combat sports.
Manage GI Side Effects: Gastrointestinal issues are common; strategies like splitting doses, taking with carbs, or using enteric-coated capsules can help.
Always Test First: New supplementation protocols should always be tested during training, not on competition day, to assess individual tolerance.

The Science Behind Sodium Bicarbonate and Lactic Threshold

What is the Lactic Threshold?

During exercise, particularly high-intensity activity, the body primarily produces energy through anaerobic metabolism when oxygen availability is limited. A byproduct of this process is hydrogen ions ($H^+$), which, along with lactate, contribute to muscle acidification. The "lactic threshold" is the point at which lactate and hydrogen ions accumulate in the blood faster than the body can clear them, leading to a rapid increase in blood acidity. This metabolic acidosis can disrupt muscle function and is a major contributor to fatigue and the burning sensation experienced during intense effort.

The Bicarbonate Buffering Mechanism

Sodium bicarbonate ($NaHCO_3$), commonly known as baking soda, is an alkaline salt that can increase the body's buffering capacity. When ingested, it elevates the concentration of bicarbonate ions ($HCO_3^−$) in the blood. This creates a more alkaline environment outside the muscle cells. During intense exercise, this enhanced buffering capacity helps transport hydrogen ions out of the muscle and into the bloodstream, where they are neutralized. By facilitating the removal of $H^+$ from the muscles, sodium bicarbonate helps to delay the drop in muscle pH, allowing the athlete to sustain high-intensity effort for longer periods before fatigue sets in.

Optimal Baking Soda Dosage Protocols for Athletes

Research has explored various sodium bicarbonate supplementation protocols to find the most effective and tolerable methods for athletes. The optimal dose and timing can vary depending on individual tolerance and the type of exercise.

Acute Dosing Protocol

This method involves a single, larger dose taken shortly before a competition or intense training session. A significant body of research, including a 2021 position stand by the International Society of Sports Nutrition (ISSN), suggests an optimal dose of 0.3 g/kg of body weight. It is recommended to ingest this dose approximately 60 to 180 minutes before exercise, diluted in plenty of fluid (e.g., 1 liter) to help with absorption and reduce gastrointestinal (GI) issues. Athletes are advised to test this protocol in training first to assess individual tolerance.

Multiple-Day Loading Protocol

For athletes who experience significant GI distress with a single large dose, a multiple-day loading protocol is an alternative. This strategy involves consuming smaller, divided doses over several days leading up to an event, helping to build up bicarbonate levels more gradually and reduce the risk of acute side effects. A typical protocol involves taking a total daily dose of 0.4 to 0.5 g/kg of body weight divided into smaller portions (e.g., 0.1 to 0.2 g/kg) with meals over 3 to 7 days.

Comparison of Buffering Agents for Athletes

While sodium bicarbonate is a well-researched ergogenic aid, other buffering supplements are also available. This comparison table highlights the key differences.


Feature	Sodium Bicarbonate (Baking Soda)	Sodium Citrate	Beta-Alanine
Primary Mechanism	Extracellular buffer; increases blood bicarbonate levels.	Extracellular buffer; also increases blood bicarbonate levels but is generally gentler on the stomach.	Intracellular buffer; increases muscle carnosine levels over time, buffering acid inside muscle cells.
Effective Exercise Duration	Primarily 30 seconds to 12 minutes of high-intensity efforts.	Effective for high-intensity efforts, especially for athletes with GI sensitivity.	Effective for high-intensity efforts lasting 1 to 4 minutes.
Optimal Dosage	~0.3 g/kg body weight (acute).	Higher doses needed (~0.5 g/kg) but less effective than bicarb.	4–6 g/day, typically split into smaller doses over 4 weeks to reach saturation.
Timing	60-180 minutes before exercise.	Can be taken closer to exercise due to better tolerance.	Chronic loading required for effectiveness.
Side Effects	High risk of GI issues (bloating, gas, diarrhea) at optimal doses.	Lower risk of GI distress compared to baking soda.	Paresthesia (tingling sensation).

Best Practices for Supplementation and Reducing Side Effects

Sodium bicarbonate's biggest drawback is its potential for gastrointestinal upset, but athletes can employ several strategies to mitigate this issue.

Tips for Minimizing Gastrointestinal Discomfort

Individualize your dose and timing: Start with a low dose (e.g., 0.2 g/kg) during a low-stakes training session and gradually increase it to find your tolerance.
Take it with a carbohydrate-rich meal: Consuming sodium bicarbonate with food can slow its absorption and reduce the production of gas in the stomach.
Split the dose: Divide the total dose into smaller, more manageable quantities taken over a window of time before exercise.
Use enteric-coated capsules: These capsules are designed to bypass the stomach and release their contents in the intestines, significantly reducing the likelihood of stomach upset.
Stay well-hydrated: Since sodium bicarbonate increases the sodium load, ensure you drink plenty of fluids to avoid temporary water retention and potential negative effects on hydration.

Important Considerations and Precautions

Before incorporating sodium bicarbonate into a regimen, it is crucial to consult with a healthcare professional or a qualified sports nutritionist. Certain medical conditions, such as high blood pressure or kidney disease, can be negatively affected by the high sodium load of sodium bicarbonate. Adhering to responsible usage is key to harnessing its performance benefits without compromising health.

How much baking soda reduces lactic threshold? The bottom line

While baking soda does not directly change the lactic threshold, it increases the body's buffering capacity, which delays the buildup of acidity from high-intensity exercise. This buffering effect allows athletes to push harder for longer in activities lasting approximately 30 seconds to 12 minutes, effectively shifting the point of fatigue. For optimal performance enhancement with minimal side effects, athletes should experiment with a single acute dose of 0.3 g/kg body weight (taken 60-180 minutes before exercise) or a multiple-day loading protocol (smaller doses over 3-7 days), while carefully managing potential GI distress. Consistent training, proper nutrition, and adequate rest remain the foundation of athletic success; sodium bicarbonate is a targeted tool for those looking for marginal gains in specific, high-intensity scenarios.

For more in-depth scientific research on sodium bicarbonate and its effect on exercise performance, consider reviewing the International Society of Sports Nutrition Position Stand.

Frequently Asked Questions

Baking soda, or sodium bicarbonate, increases the blood's alkalinity, enhancing its capacity to buffer hydrogen ions ($H^+$) that accumulate during intense anaerobic exercise. This delays the onset of muscle fatigue, allowing athletes to maintain a higher intensity for longer periods.

The recommended dosage for acute ingestion is 0.3 grams per kilogram of body weight, consumed 60 to 180 minutes before exercise. Some studies also use 0.2 to 0.4 g/kg. For a multiple-day protocol, a total daily dose of 0.4 to 0.5 g/kg can be spread out over 3-7 days to minimize side effects.

When taken in recommended doses and for a short-term, sodium bicarbonate is generally considered safe for healthy individuals. However, it can cause gastrointestinal side effects, and individuals with certain health conditions like high blood pressure or kidney disease should consult a doctor before use.

The most common side effects are gastrointestinal distress, including bloating, gas, nausea, and diarrhea. These are often dose-dependent and can be mitigated by splitting the dose, taking it with food, or using alternative methods like enteric-coated capsules.

Baking soda is most effective for high-intensity, anaerobic exercise lasting between 30 seconds and 12 minutes, where metabolic acidosis is the primary limiter of performance. It has less effect on very short sprints or very long, low-intensity endurance efforts.

The acute protocol involves a single large dose (e.g., 0.3 g/kg) taken 1-3 hours before an event, while the multiple-day protocol uses smaller, split doses over 3-7 days leading up to the event. The multiple-day approach is used to reduce the risk of GI side effects.

Both forms are effective, but capsules, especially enteric-coated versions, can help reduce the unpleasant taste and minimize the risk of gastrointestinal issues. Mixing powder with plenty of fluid or a carbohydrate-rich drink is the more budget-friendly option.