Sodium Bicarbonate
Also known as: baking soda, NaHCO3, bicarb, sodium hydrogen carbonate
Baking soda, used in sports nutrition as an extracellular buffer that raises blood bicarbonate before high-intensity efforts lasting roughly one to ten minutes. The International Society of Sports Nutrition position stand concludes it is ergogenic for repeated sprints, rowing, swimming, and similar events at 0.2–0.3 g per kilogram of body mass. Gastrointestinal upset is the limiting factor, managed by taking it with a carbohydrate meal, splitting the dose, or using enteric-coated capsules.
Research summary
Raises extracellular bicarbonate and pH, increasing hydrogen-ion efflux from working muscle and delaying the fall in muscle pH during intense exercise.
Dosage
Daily amounts, of compound.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 10 g | 14–21 g | 35 g | — |
Doses are grams of sodium bicarbonate. The ISSN position stand supports 0.2–0.3 g/kg body mass taken 60–180 minutes before exercise, which is 14–21 g for a 70 kg athlete; 0.5 g/kg (about 35 g) has been studied but sharply increases GI distress. Many multi-serving powders and capsule products deliver 3–5 g per serving, well below the ergogenic range, so per-serving amounts in the app should be set with body mass in mind. Splitting the dose over 30–60 minutes or taking it with a small carbohydrate-rich meal lowers GI side effects. Each gram supplies about 274 mg sodium (Na 22.99 ÷ 84.01), which counts toward daily sodium.
Source material: synthetic (Solvay process), USP/FCC grade
As supplied: ≈ 27.4% Na; 20 g ≈ 5.5 g sodium
Forms of Sodium
| Form | Typical dose | Element % | Formats | Price |
|---|---|---|---|---|
| Sodium Bicarbonate | 14–21 g | — | Capsule, Powder, Tablet | low |
| Sodium Chloride | 200–1,000 mg | 39% | Capsule, Powder, Tablet, Liquid | low |
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Gram-level dosing: 20 g is roughly 25–30 size-00 capsules, so powder or enteric-coated/delayed-release capsules are the realistic formats. Salty-alkaline taste; usually flavored with citrus. Reacts with acids in the same powder (citric acid, ascorbic acid) and releases CO2 if the blend gets damp — keep dry.
Formulation notes
Do not blend loose with acidic ingredients in a single powder unless intended as an effervescent. Adds substantial sodium. Alkalinized urine changes excretion of some medications; note the high sodium load for anyone limiting salt.
Sources
Related ingredients
Beta-Alanine
Sports performanceA non-essential amino acid that combines with histidine to form carnosine, the main intramuscular buffer of hydrogen ions during intense exercise.
Typical: 3.2–6.4 g
L-Citrulline
Sports performanceA non-protein amino acid that the kidneys convert to arginine, raising plasma arginine more efficiently than oral arginine itself.
Typical: 6–8 g
BCAA 2:1:1 (Leucine, Isoleucine, Valine)
Sports performanceA blend of the three branched-chain amino acids, most often at a 2:1:1 ratio of leucine to isoleucine to valine, that has been a staple of intra-workout drinks for decades.
Typical: 5–10 g
Citrulline Malate (2:1)
Sports performanceA salt of citrulline and malic acid, most often in a 2:1 ratio, that has been the traditional form in pre-workouts.
Typical: 6–8 g
Peak ATP (Adenosine 5'-Triphosphate Disodium)
Sports performancePeak ATP is a patented, orally stable form of adenosine 5'-triphosphate disodium from TSI Group.
Typical: 400 mg