Baking Soda for Runners: Performance Hack or Overhyped Hype?

You probably know baking soda as a kitchen staple, not a pre-race supplement.

But in the world of endurance sports, this pantry item also known as sodium bicarbonate has become a hot topic.

While some runners rave about its performance-boosting potential, others steer clear due to its side effects.

So what’s the real story?

Let’s break it down.

The Science Behind Sodium Bicarbonate and Performance

When you push your body to its limit think interval sessions or hard races your muscles generate lactic acid.

This acid buildup causes a drop in pH, which increases hydrogen ion concentration, leading to that familiar burn and fatigue.

Sodium bicarbonate works by buffering this acidity, helping delay that point of exhaustion and allowing athletes to go harder for longer.

In fact, science backs this up.

A study in the Journal of Applied Physiology reported improvements in high-intensity efforts lasting from 30 seconds to 12 minutes when sodium bicarbonate was taken before exercise.

Another review in Sports Medicine found similar benefits across multiple sports like sprinting, rowing, and middle-distance running.

How Does Baking Soda Actually Work?

Once ingested, sodium bicarbonate is absorbed into the bloodstream, raising your blood’s pH.

As your muscles become more acidic during hard effort, the bicarbonate helps mop up those excess hydrogen ions. The result? Less burn, more go.

Potential Benefits for Runners

• Delays muscle fatigue so you can sustain high-intensity efforts longer
• Improves power output during short to mid-range endurance events
• Effective across multiple sports like cycling, swimming, and sprinting
• Legal and accessible, unlike many other performance supplements

The Downside: Tummy Troubles

Here’s the catch baking soda can wreak havoc on your stomach. Nausea, bloating, and diarrhea are common complaints, especially if taken in large amounts or without proper timing.

But there’s a silver lining.

Companies like Maurten have created new delivery systems to reduce stomach issues.

Their Bicarb System, a favorite at the Paris 2024 Olympics, is designed to give you all the benefits without the gastric backlash.

Tips for Using Baking Soda Safely

Thinking of giving it a shot? Here’s how to do it without paying the price:

• Get the dose right: 0.2 to 0.3 grams per kilogram of body weight, taken 60–90 minutes pre-run
• Start small: Build up tolerance by testing lower doses first
• Eat smart: Pair it with a carb-rich meal or use specialized gels to ease digestion
• Stay hydrated: Water helps reduce side effects and supports absorption

Final Verdict: Worth Trying?

There’s solid evidence that sodium bicarbonate can help runners push harder and last longer especially during high-intensity bursts.

But like any supplement, it’s not a one-size-fits-all solution. Some athletes thrive on it, others can't handle the side effects.

The key is experimenting cautiously and listening to your body.

With newer, stomach-friendly products on the market, baking soda might just become a more common part of runners’ fueling strategies. The real question is are you bold enough to give it a try?