Sodium bicarbonate, commonly known as baking soda, is a white crystalline powder that is used in various everyday applications. It has been studied for its potential benefits in relation to intense training or high-intensity exercise. It is believed to have the ability to enhance performance and delay fatigue by acting as a buffer against muscle acidity.
During intense exercise, the muscles produce lactic acid as a result of the increased energy demands. The accumulation of lactic acid can lead to muscle fatigue and a decrease in performance. Sodium bicarbonate is thought to counteract this effect by reducing the acidity in the muscles, thereby delaying the onset of fatigue.
Research studies have examined the effects of sodium bicarbonate supplementation on exercise performance. These studies have indicated that it may improve exercise capacity, increase the time to exhaustion, and enhance performance during short-duration, high-intensity activities.
Sodium bicarbonate supplementation may also cause gastrointestinal side effects, such as bloating, nausea, and stomach discomfort. The severity of these side effects can vary among individuals.