Supplement Reviews
Sodium Bicarbonate
What it is: Sodium bicarbonate is commonly known as baking soda, available in most supermarkets.
What it does: Sodium bicarbonate has been touted as a means to counteract the buildup of lactic acid experienced during high-intensity exercise. By buffering acidity, it theoretically helps to suppress the production of this byproduct and allows you to continue training for longer periods of time.
Verdict: A majority of studies show that ingesting sodium bicarbonate prior to anaerobic exercise has a modestly positive effect on performance. It has proven reasonably effective in buffering lactic acid buildup, thereby allowing exercise to continue for longer periods of time. The greatest benefits are associated with sustained high-intensity exercise lasting 1 to 7 minutes, including high repetition weight training and many sporting events. A major downside, however, is that sodium bicarbonate ingestion tends to cause gastric disorders, including extreme cramps and stomach pain. This neutralizes any potential benefits associated with supplementation, and can impair performance.
Bottom Line: Sodium bicarbonate does seem to have some efficacy for improving performance in exercise that promotes high amounts of lactic acid buildup. If you are competing in an event, it is wise to experiment with supplementation prior to competing and see if any gastric side effects manifest. Make sure you experiment before your competition, not on the day that you compete. If your stomach can tolerate consumption, it may be worth trying on contest day.
DISCLAIMER: The preceding review is meant for educational purposes only and should not be taken as advice on whether or not to use a particular product. Always consult your physician before taking any supplement.
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