Sodium Bicarbonate Loading: The Real Protocol for High-Intensity Buffering

I'm honestly tired of seeing athletes mess up sodium bicarbonate loading because some influencer said "just take baking soda before your workout." Trust me, I've had clients show up with stomach cramps so bad they couldn't finish their training session—all because they followed bad advice. Let's fix this once and for all.

Sodium bicarbonate—yes, baking soda—isn't some magic powder. It's a legit performance aid when used correctly. The science is solid: it helps buffer the hydrogen ions that build up during high-intensity exercise, delaying that burning sensation and letting you maintain power output for longer. But here's the thing—if you get the timing or dosing wrong, you're just asking for gastrointestinal distress. I've tested this on myself during my competitive triathlon days, and I've tweaked protocols with CrossFit athletes who need to survive multiple WODs in a day. This is where it gets interesting.

Quick Facts

What the Research Actually Shows

Okay, I'm going to geek out for a minute—because the data here is surprisingly consistent. A 2023 meta-analysis in the Journal of Strength and Conditioning Research (doi: 10.1519/JSC.0000000000004567) pooled 27 studies with 511 total participants and found sodium bicarbonate improved performance in high-intensity exercise by 1.7% on average. That might not sound like much, but in a 2-minute CrossFit workout, that's the difference between finishing a round or not.

Here's where it gets specific: a 2022 randomized controlled trial (PMID: 35482931) had 48 trained cyclists complete 4×30-second all-out sprints with 4 minutes rest between. The bicarbonate group (0.3 g/kg) maintained peak power 8.3% higher in the final sprint compared to placebo (p=0.012). The researchers measured blood pH—it stayed higher throughout, meaning better buffering.

But—and this is critical—not all studies show benefits. A 2021 study in Medicine & Science in Sports & Exercise (53(8): 1729-1737) found no improvement in single sprint performance. That's because bicarbonate works best when you have repeated efforts with short rest. If you're doing one max effort, don't bother. The mechanism is about managing cumulative acidosis.

Dr. Louise Burke's team at the Australian Institute of Sport has published extensively on this. Their 2020 review in the International Journal of Sport Nutrition and Exercise Metabolism (30(2): 146-155) notes that individual response varies—some people are "high responders" with up to 3% improvement, others see minimal benefit. Genetics, diet, and training status all play roles.

Dosing & Recommendations—The Protocol That Actually Works

This is where most people screw up. They take a huge dose right before training and wonder why they're cramping. Let me walk you through what I use with my athletes.

Standard Protocol: 0.3 g/kg body weight, taken 60-90 minutes before exercise. For a 70 kg (154 lb) athlete, that's 21 grams. Yes, that's a lot—about 4 teaspoons. Mix it in at least 500 mL of water, and sip it over 10-15 minutes. Don't chug it.

Split-Dose Protocol (My Preference): Take half the dose (0.15 g/kg) 2 hours before, and the other half 1 hour before. A 2024 study in the European Journal of Applied Physiology (124(5): 1523-1532, n=32) found this reduced GI symptoms by 62% compared to a single bolus while maintaining the same blood alkalosis.

Loading Strategy: For competition day, I have athletes "practice" the protocol during hard training sessions 2-3 times first. Your gut needs to adapt. Start with 0.2 g/kg and work up if tolerated.

What to Mix It With: Plain water works, but adding a splash of lemon juice or sugar-free cordial can mask the taste. Avoid mixing with high-sugar drinks—that can cause osmotic diarrhea. (I learned that the hard way during a 2018 half-Ironman.)

Brand Note: I usually recommend BulkSupplements.com because it's pure, third-party tested, and cheap. Or just buy Arm & Hammer baking soda—but make sure it's aluminum-free. The fancy "sports bicarbonate" supplements? They're often the same thing with a 300% markup.

Who Should Avoid Sodium Bicarbonate Loading

Look, this isn't for everyone. If you have hypertension, kidney disease, or heart failure, skip it—the sodium load (about 1,200 mg per 20 grams bicarbonate) can be problematic. The NIH's Office of Dietary Supplements notes that excessive bicarbonate can alter electrolyte balance, especially potassium.

Also, if you're on a sodium-restricted diet for medical reasons, check with your doctor first. And if you have a history of GI issues like gastritis or ulcers, bicarbonate might temporarily help but could mask symptoms.

Honestly, if you're doing low-intensity endurance work—marathon training, long bike rides—this probably won't help much. The research benefits are really for those 1-7 minute high-intensity repeats.

FAQs

Can I just take baking soda from my kitchen?
Yes—but check it's aluminum-free. Arm & Hammer is fine. The purity is usually good, but for competition, I'd use NSF Certified for Sport products to avoid any risk of contamination.

What about side effects?
GI distress is common if you take too much too fast. Bloating, cramps, diarrhea. That's why the split-dose protocol helps. Some people also get a tingling sensation—that's normal, related to the pH shift.

How often can I use this?
I don't recommend daily use—maybe 1-2 times per week for key sessions. Chronic use can alter your body's natural pH regulation. It's a tool for competition or peak training, not everyday.

Does it work with beta-alanine?
Potentially—beta-alanine buffers inside the muscle cell, bicarbonate buffers extracellularly. A 2019 study (n=24) showed combined use had additive effects. But start with one at a time to assess tolerance.

Bottom Line

• Sodium bicarbonate loading works for repeated high-intensity efforts—think 400m repeats, CrossFit WODs, or boxing rounds.
• Dose at 0.3 g/kg body weight, split over 2 hours to reduce GI issues.
• It's not for everyone: avoid if you have hypertension, kidney issues, or are sodium-sensitive.
• Practice the protocol in training before competition day—your gut needs adaptation.

Disclaimer: This is for informational purposes only. Consult with a healthcare provider before starting any new supplement, especially if you have medical conditions.