Baking soda to improve performance!

Sodium Bicarbonate (Baking Soda). During high intensity exercise, acid (H+) and

carbon dioxide (CO2) accumulate in the muscle and blood. One of the ways you get rid of the

acidity and CO2 is to buffer the acid and CO2 with bicarbonate ions. The acid and CO2 are then

removed in the lungs. Bicarbonate loading (e.g., 0.3 grams per kg taken 60-90 minutes prior to

exercise or 5 grams taken 2 times per day for 5-days) has been shown to be an effective way to

buffer acidity during high intensity exercise lasting 1-3 minutes in duration [405-408]. This can

improve exercise capacity in events like the 400 - 800 m run or 100 – 200 m swim [409]. In

elite male swimmers sodium bicarbonate supplementation significantly improved 200m

freestyle performance [410]. A 2009 study found similar improvements in performance in youth

swimmers at distances of 50 to 200m. Although bicarbonate loading can improve exercise,

some people have difficulty with their stomach tolerating bicarbonate as it may cause

gastrointestinal distress.