Does sodium bicarbonate improve performance?

This question is about Nutrition and Running

Sarah Achleithner


sodium bicarbonate

(aka baking soda) may improve high-intensity exercise performance in some athletes [


]. Research suggests that the intake of sodium bicarbonate before high-intensity interval training can increase lactic acid clearance and delay fatigue onset [


]. It also helps to maintain pH balance because it clears lactic acid out of the muscle cells, which can help reduce fatigue [



Sodium bicarbonate in a white bowl on a wooden background

[1] Dalle, S., Koppo, K., & Hespel, P. (2020, September 25). Sodium bicarbonate improves sprint performance in endurance cycling. Journal of Science and Medicine in Sport.

[2] Wang, J., Qiu, J., Yi, L. et al. Effect of sodium bicarbonate ingestion during 6 weeks of HIIT on anaerobic performance of college students. J Int Soc Sports Nutr 16, 18 (2019).


[3] McNaughton, L. R., Siegler, J., & Midgley, A. (2008). Ergogenic effects of sodium bicarbonate. Current sports medicine reports, 7(4), 230–236.