Introduction

Sodium bicarbonate, better known as baking soda, has moved from kitchen staple to performance enhancer in elite endurance circles. From Olympic medalists to marathon record-chasers, athletes are experimenting with the white powder to gain a competitive edge. But what does the science say, and should recreational runners consider it too?

What Happened

The trend gained momentum after Sebastian Sawe’s sub-two-hour marathon in London, where the Maurten-sponsored athlete credited sodium bicarbonate among his tools. Other high-profile names, including Olympic bronze medalist Molly Seidel, marathon legend Eliud Kipchoge, and 800m champion Keely Hodgkinson, have also incorporated the supplement during competition. The International Olympic Committee acknowledged its potential as far back as 2018, citing evidence that it can enhance performance in elite athletes.

Why This Matters

For athletes pushing near their limits, even a small performance margin matters. Sodium bicarbonate acts as a buffer, neutralizing acid buildup in muscles during high-intensity effort, which can delay fatigue and improve output. However, the supplement has historically been hampered by gastrointestinal distress—nausea, bloating, and diarrhea are common when the powder hits stomach acid. New delivery systems, like Maurten’s hydrogel capsules, aim to bypass the stomach and reduce those side effects.

Key Takeaways

  • Acid-buffering effect: Sodium bicarbonate helps neutralize hydrogen ions in the blood, raising pH and potentially delaying fatigue during intense exercise.
  • Performance window: Most research shows benefits for efforts lasting 45 seconds to 10 minutes, particularly in sports with repeated high-intensity bursts like soccer, basketball, and short-distance running.
  • GI tolerance is key: Traditional oral dosing often causes nausea, bloating, or diarrhea; newer hydrogel capsule technology aims to reduce these side effects.
  • Training still matters most: The supplement is not a substitute for consistent training, proper nutrition, and adequate recovery.
  • Cost and access: A typical serving package costs around $70 for four doses, making it more suitable for serious competitors than casual joggers.

Conclusion

Sodium bicarbonate’s role in sports science is well-documented, but it’s not a one-size-fits-all solution. For trained athletes seeking an edge in high-intensity, short-duration events, it may offer a measurable advantage—especially when GI tolerance is managed. For others, the risks and costs may outweigh the benefits. As with any supplement, experimenting in training (never on race day) and prioritizing proven fundamentals is the safest path forward.