Is baking soda better than pre-workout? The ultimate performance showdown

December 10, 2025 •

4 min read

Scientific studies show that sodium bicarbonate can significantly enhance high-intensity exercise performance by buffering acidity in working muscles. But is baking soda better than pre-workout formulas when it comes to boosting your athletic potential? Let's dive into the evidence and compare these two popular options.

Quick Summary

Compares baking soda (sodium bicarbonate) and commercial pre-workout supplements, detailing their mechanisms, benefits, side effects, costs, and appropriate use cases for high-intensity training.

Key Points

Targeted vs. Comprehensive Effects: Baking soda primarily buffers muscle acidity for high-intensity, short-duration efforts, while pre-workouts offer a wider range of benefits like energy, focus, and strength through multiple ingredients.
Significant GI Side Effects: High doses of baking soda can cause severe gastrointestinal distress, including bloating, nausea, and diarrhea, which must be carefully managed.
Cost and Convenience: Baking soda is extremely budget-friendly but lacks the convenience and palatability of professionally formulated pre-workout supplements.
Optimal Use Cases: Baking soda is most effective for athletes in events like sprints (400-1500m), rowing, and HIIT, while pre-workouts are more versatile for a wider array of exercise types.
High Sodium Content: Baking soda is high in sodium, a crucial consideration for individuals with high blood pressure or other sodium-sensitive conditions.
Timing is Key: Sodium bicarbonate requires specific timing (60-180 minutes pre-workout) to be effective and minimize side effects, whereas pre-workouts are typically taken closer to exercise.

The Science Behind Performance Enhancement

Understanding how different supplements work is key to choosing the right one for your goals. The primary difference lies in their approach to boosting performance.

How Sodium Bicarbonate (Baking Soda) Works

Baking soda's performance-enhancing effect comes from its role as a buffering agent. During intense, anaerobic exercise, your muscles produce hydrogen ions, which lower the intramuscular pH and contribute to the familiar 'burning' sensation and fatigue. By ingesting sodium bicarbonate, you increase the buffering capacity of your blood, helping to pull these hydrogen ions out of the muscle and maintain a less acidic environment. This allows muscles to function optimally for longer, delaying the onset of fatigue during high-intensity efforts lasting between 30 seconds and 12 minutes, such as sprints, interval training, and combat sports.

The Mechanisms of Pre-Workout Supplements

Commercial pre-workout supplements typically take a multi-ingredient approach to improve performance. They often include a blend of compounds designed to enhance different aspects of your workout.

Caffeine: Provides a central nervous system boost for enhanced focus, energy, and reduced perception of effort.
Beta-Alanine: Acts as an intramuscular buffer, working alongside the body's natural systems to reduce acidity, similar to sodium bicarbonate but with a different mechanism and requiring daily use.
Creatine: Supports ATP regeneration, increasing strength and power output, particularly during weightlifting and repeated high-intensity efforts.
L-Citrulline: Increases nitric oxide production, which can improve blood flow and deliver more oxygen and nutrients to working muscles.

Baking Soda vs. Pre-Workout: A Direct Comparison


Feature	Baking Soda (Sodium Bicarbonate)	Pre-Workout Supplements
Cost	Highly affordable and accessible	Varies widely, generally more expensive
Convenience	Requires precise measurement and mixing; strong, salty taste can be off-putting	Ready-to-mix powders, often with appealing flavors; simple to prepare
Primary Benefit	Buffers muscle acidity to delay fatigue during high-intensity, anaerobic exercise	Broader spectrum, including enhanced energy, focus, strength, and endurance depending on ingredients
Target Workout	Best for high-intensity efforts lasting 30 seconds to 12 minutes (e.g., sprints, HIIT)	Versatile, effective across various workout styles, from strength training to endurance
Side Effects	Common GI distress (bloating, nausea, diarrhea), high sodium content	Potential side effects include jitters (from caffeine) or tingling sensations (from beta-alanine)
Timing	Ingest 60-180 minutes before exercise for peak effect	Typically taken 20-30 minutes before a workout

Navigating the Side Effects

One of the most significant drawbacks of using baking soda as a pre-workout is the high risk of gastrointestinal (GI) issues, such as bloating, nausea, and diarrhea. These dose-dependent symptoms can be distracting and negate any performance benefits. To mitigate this, experts recommend consuming the dosage with a carbohydrate-rich meal, spreading smaller doses throughout the day, or using enteric-coated capsules. Pre-workout supplements also have potential side effects, primarily related to the stimulating effects of caffeine. High doses can lead to jitters, anxiety, and a post-workout crash.

Who Should Use Which?

Choosing between baking soda and a commercial pre-workout depends on your specific athletic profile and training goals.

Opt for Baking Soda if:

You're on a budget: It's a significantly cheaper alternative for performance enhancement.
You focus on high-intensity, short-duration activities: Athletes in sports like rowing, sprinting (400-1500m), and high-intensity interval training (HIIT) are the best candidates.
You prefer a minimalist approach: Baking soda is a single ingredient with a targeted effect, avoiding the complex blends of commercial products.

Consider a Pre-Workout Supplement if:

You value convenience and palatability: These products are easy to mix and taste better, with standardized dosing.
You need broader performance benefits: Ingredients like creatine and caffeine provide comprehensive support for strength, energy, and focus, not just acid buffering.
You have a sensitive stomach: The controlled formulas in modern supplements are often less likely to cause severe GI distress compared to high doses of baking soda.

Conclusion: Which Is Better for You?

There is no single 'better' option; the choice between baking soda and pre-workout depends on your specific needs. Baking soda, or sodium bicarbonate, is a highly effective, low-cost ergogenic aid for high-intensity, anaerobic exercise. However, its significant GI side effects and single-mechanism performance boost can be limiting. In contrast, commercial pre-workouts offer a more convenient, palatable, and comprehensive approach, with tailored formulas providing a wider range of performance benefits. For the budget-conscious high-intensity athlete willing to manage potential stomach upset, baking soda is a proven tool. For those seeking convenience and a more well-rounded performance boost across different workout types, a commercial pre-workout is likely the superior choice. Always consult with a healthcare provider or a sports nutrition professional before starting any new supplement regimen.

Reference

Read the comprehensive 2021 position stand on sodium bicarbonate from the Journal of the International Society of Sports Nutrition: Journal of the International Society of Sports Nutrition.

Frequently Asked Questions

To use baking soda as a pre-workout, you should ingest 0.2 to 0.3 grams per kilogram of body weight, mixed with water. For best results and to minimize GI distress, take it 60 to 180 minutes before your workout, ideally with a carbohydrate-rich meal.

Baking soda is most effective for high-intensity exercise that lasts between 30 seconds and 12 minutes. This includes activities like sprinting, HIIT, rowing, and combat sports, where a buildup of muscle acidity causes fatigue.

While generally safe in recommended doses, consuming baking soda can cause significant side effects like bloating, nausea, and diarrhea. Serious side effects like electrolyte imbalances can occur with excessive intake, especially for individuals with pre-existing health conditions.

While some ingredients may have additive effects, combining baking soda with a pre-workout is not typically recommended without expert guidance. The high sodium load of baking soda can interact with other ingredients, and it can increase the risk of GI issues.

Baking soda (sodium bicarbonate) is an alkaline substance that buffers the hydrogen ions produced during high-intensity exercise. By neutralizing this acid buildup, it helps delay muscle fatigue and allows for longer, more intense performance.

Yes, many elite athletes in sports requiring high-intensity bursts, such as middle-distance runners, rowers, and cyclists, have successfully incorporated sodium bicarbonate into their supplement protocols. The International Olympic Committee lists it as a top ergogenic aid.

To make baking soda more palatable, you can mix it with a flavored beverage like juice instead of plain water. Starting with a smaller dose and gradually increasing it can also help your palate adjust.