The Summary
In a double-blind, randomized crossover trial, 24 well-trained cyclists ingested either sodium bicarbonate (~0.26 g/kg) or a placebo two hours before exercise. Supplementation significantly increased power output by 2% during high-intensity intervals and subsequent 30-second Wingate sprints. Cyclists also sustained significantly more time above 90% of their VO2 max alongside higher blood pH and bicarbonate levels. Cycling economy and fractional oxygen utilization remained unchanged. These findings indicate that acute sodium bicarbonate supplementation allows athletes to achieve greater workloads and sustain higher physiological stimulus during demanding interval workouts.
Why this is interesting
Baking soda is well-known for buffering acid during brief, all-out sprints, but its utility across demanding high-intensity interval workouts has been less clear. This study reveals that sodium bicarbonate not only boosts sprint power but also expands the time spent near maximum aerobic capacity (above 90% VO2 max). For athletes, spending more time at this physiological ceiling can trigger superior long-term cardiovascular and muscular adaptations. If your stomach tolerates it, pre-workout bicarbonate buffering provides an accessible, legal tool to extract more value from grueling interval sessions.