Is baking soda actually a good pre-workout?

December 18, 2025 •

3 min read

According to the Journal of the International Society of Sports Nutrition, sodium bicarbonate supplementation can improve performance in high-intensity exercise lasting between 30 seconds and 12 minutes. For many athletes and gym-goers, this simple household item represents a cost-effective and surprisingly potent way to push harder during anaerobic efforts.

Quick Summary

This article explores the scientific basis for using baking soda as a pre-workout, detailing its mechanism for improving performance during intense exercise while also outlining potential side effects and correct usage strategies.

Key Points

Buffers Acidity: Baking soda (sodium bicarbonate) increases the blood's pH, which buffers the acid buildup in muscles during high-intensity exercise.
Delays Fatigue: By neutralizing hydrogen ions, it delays muscle fatigue, allowing for more sustained high-intensity effort.
Ideal for Anaerobic Efforts: Its benefits are most pronounced during high-intensity, short-duration activities like sprints, HIIT, and heavy lifting, especially between 30 seconds and 12 minutes.
High GI Risk: The most significant drawback is a high risk of gastrointestinal issues such as bloating, cramping, and nausea due to the gas produced in the stomach.
High Sodium Warning: Because of its high sodium content, it is not recommended for individuals with high blood pressure or other sodium-sensitive health conditions.
Cost-Effective Option: As a cheap household item, it is a budget-friendly alternative to many expensive commercial pre-workout supplements.

The Science of Sodium Bicarbonate for Athletes

Sodium bicarbonate, commonly known as baking soda, is an ergogenic aid used by athletes. Its performance-enhancing effect comes from its alkaline properties. During high-intensity anaerobic exercise (like sprints or heavy lifting), muscles produce hydrogen ions ($H^+$), which cause acidity (acidosis) and lead to fatigue. Supplementing with sodium bicarbonate increases bicarbonate in the bloodstream, acting as a buffer against these hydrogen ions and maintaining a more neutral muscle pH. This process delays muscle fatigue, allowing for longer high-intensity effort. The International Olympic Committee lists sodium bicarbonate among its top legal performance-enhancing supplements.

Benefits of Using Baking Soda as a Pre-Workout

Baking soda offers specific benefits for athletes in activities requiring intense, short bursts of effort:

Improved High-Intensity Performance

Research indicates that sodium bicarbonate can boost performance in exercises lasting 30 seconds to 12 minutes. Studies on sports like rowing and cycling show improvements in power and time to exhaustion.

Enhanced Repeated Sprint Ability

It helps team sport athletes and others doing repeated sprints by clearing acidic byproducts faster, aiding quicker recovery between intense efforts and improving performance across multiple sets or intervals.

Cost-Effectiveness

Baking soda is a significantly cheaper pre-workout option compared to many commercial supplements, making it budget-friendly.

Potential Risks and Drawbacks

Despite the benefits, baking soda has notable drawbacks, mainly involving the digestive system.

Gastrointestinal Side Effects

Mixing baking soda with stomach acid produces gas, often leading to bloating, nausea, cramping, and sometimes diarrhea or vomiting. These issues can disrupt or even prevent a workout.

High Sodium Content

Sodium bicarbonate is high in sodium. Individuals with high blood pressure or those on a low-sodium diet should avoid it or consult a doctor.

Not for All Workouts

Its benefits are most evident during anaerobic, high-intensity exercise. It offers minimal advantages for steady-state or lower-intensity activities.

Using Baking Soda as a Pre-Workout

Proper use is crucial to minimize side effects. Taking it 60-180 minutes before exercise is a common approach.

Strategies that may help reduce GI issues include:

Starting with a smaller amount.
Dissolving it in a large volume of water (over 0.5 liters).
Taking it with a carbohydrate-rich meal.
Distributing the total amount over several hours before the workout.
Using more expensive enteric-coated capsules.


Feature	Baking Soda	Commercial Pre-Workout
Primary Mechanism	Buffers muscle acidity during high-intensity exercise.	Blend of ingredients for energy, focus, and blood flow.
Cost	Very low.	Generally higher.
Side Effects	High risk of GI issues.	Possible jitters, tingling, crash.
Best For	High-intensity exercise (30 seconds to 12 minutes).	Broader range of workouts.
Convenience	Requires careful timing.	Often pre-mixed and flavored.

The Verdict: Is Baking Soda Right for You?

Whether baking soda is a suitable pre-workout depends on individual factors. It is a scientifically supported and affordable tool for athletes in specific high-intensity disciplines.

However, the potential for significant GI distress and its high sodium content make it unsuitable for many. Its taste and the need for careful usage add inconvenience compared to commercial options. Consult a healthcare provider, especially if you have health conditions like high blood pressure. For more detailed information, see the International Society of Sports Nutrition position stand on sodium bicarbonate.

Conclusion: A High-Reward, High-Risk Option

Baking soda is a potent but challenging supplement. It can boost performance in certain high-intensity exercises by buffering muscle acidity, but the risk of digestive issues is substantial. It is not universally effective and requires careful testing to see if it fits your routine. While commercial pre-workouts offer more convenience, baking soda provides a cost-effective alternative for those who tolerate it well.

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Consult with a healthcare professional before starting any new supplement regimen.

Frequently Asked Questions

Baking soda, or sodium bicarbonate, acts as an alkaline buffer in your bloodstream. It helps neutralize the hydrogen ions that build up in your muscles during high-intensity exercise, delaying muscle fatigue and improving endurance.

Taking it 60 to 180 minutes before your exercise session is a common approach. It is often recommended to start with a smaller amount to assess tolerance.

To minimize side effects like bloating and nausea, try taking a smaller amount, diluting it in a larger amount of water (0.5+ liters), consuming it with a carbohydrate-rich meal, or using enteric-coated capsules.

No, it is not safe for everyone. Individuals with health conditions such as high blood pressure, heart disease, kidney issues, or those on low-sodium diets should avoid it and consult a doctor first.

Baking soda is most effective for high-intensity efforts lasting between 30 seconds and 12 minutes, where anaerobic energy systems are dominant. Its benefits for steady-state, long-duration endurance activities are not as pronounced.

No, you should never use baking powder as a substitute. Baking powder contains additional ingredients like acids and starches and is not meant for supplementation. Only use pure sodium bicarbonate.

Baking soda offers a specific benefit for buffering acidity during intense, short-duration workouts. Commercial pre-workouts are formulated with a wider range of ingredients for different effects, and their efficacy varies. The main tradeoff is baking soda's low cost versus its higher risk of severe GI side effects.