Baking soda is the ultimate multi-tasker, offering incredible health benefits while serving as a versatile solution for everything from baking and cooking to cleaning and skincare.
Recently, baking soda, or sodium bicarbonate, has garnered attention in fitness circles for its potential to boost endurance and delay fatigue.
But does it really work or is it just another social media trend?
Scientific research suggests there may be more to baking soda than meets the eye. Studies indicate that sodium bicarbonate improves high-intensity exercise performance, and it may even help protect against the effects of overheating during exercise.
This article dives into the science, benefits, and risks of using baking soda as a pre-workout supplement—and whether it stacks up against traditional solutions like pre-workout formulations.
Baking soda, or sodium bicarbonate, is more than a baking essential—it's a simple yet powerful compound with potential benefits for athletes and fitness enthusiasts. So, what sets this pantry staple apart as a workout enhancer?
Sodium bicarbonate works by neutralizing acids, particularly lactic acid, which builds up in muscles during intense exercise. This lactic acid accumulation can lead to that familiar burn and eventual fatigue. By buffering the acid, baking soda helps maintain a more stable pH level in your muscles, potentially delaying fatigue and improving endurance.
The fitness benefits of baking soda aren't just anecdotal. A study published by the Journal of the International Society of Sports Nutrition found that sodium bicarbonate supplementation enhanced high-intensity exercise performance by improving energy output. Additionally, the American Physiological Society reports that baking soda may help regulate body temperature during workouts, reducing the risk of overheating.
One of baking soda’s biggest advantages is its simplicity. Unlike specialized supplements, it’s affordable, easy to find, and doesn't require elaborate preparation. For fitness enthusiasts curious about cost-effective ways to elevate their performance, baking soda provides an intriguing option.
While it may not be as complex or tailored as pre-workout supplements, baking soda’s unique properties make it worth considering for certain types of exercise.
Baking soda as a pre-workout might seem unconventional, but it offers some unique advantages that can enhance athletic performance. Here’s a closer look at why some athletes and fitness enthusiasts are turning to this humble kitchen staple.
One of the standout benefits of baking soda is its ability to act as a lactic acid buffer. During intense exercise, the build-up of lactic acid in muscles leads to that burning sensation and eventual fatigue. Sodium bicarbonate helps neutralize this acid, allowing you to push through high-intensity workouts for longer periods.
Unlike some pre-workout supplements that can be expensive, baking soda is an affordable alternative. A single box costs just a few dollars and can last for weeks, making it an accessible option for athletes on a budget.
No specialty stores or online orders are required—baking soda is available in nearly every grocery store. Its accessibility makes it a convenient choice for anyone looking to experiment with their pre-workout routine.
Scientific studies have highlighted baking soda’s effectiveness in improving performance.
As mentioned above, research from the Journal of the International Society of Sports Nutrition points to its role in enhancing high-intensity workout results, while findings by the American Physiological Society suggest it may also help regulate body temperature during exercise.
For those who prefer simple, natural solutions over complex formulas, baking soda offers a clean alternative. It doesn’t contain additives, artificial flavors, or unnecessary ingredients—just pure sodium bicarbonate.
While baking soda isn’t a one-size-fits-all solution, its benefits are clear for certain types of exercise. Combined with proper usage, it can be a valuable tool for athletes looking to enhance performance without breaking the bank.
While baking soda offers some compelling benefits as a pre-workout supplement, it’s not without its downsides. Before you start mixing it into your routine, consider these potential drawbacks.
One of the most common side effects of baking soda supplementation is digestive upset.
Consuming baking soda in higher doses can lead to bloating, gas, nausea, or even diarrhea. These symptoms can be particularly disruptive during a workout, undermining any potential performance gains.
Baking soda isn’t exactly known for its flavor. Its salty, chalky taste can make it unpleasant to consume, especially when mixed with plain water. While you can try masking the taste with other beverages, it’s not always easy to make it more palatable.
Getting the dosage right is critical. Too little won’t provide the desired benefits, but too much can overwhelm your digestive system and lead to sodium overload. The recommended dose is generally around 0.3 grams per kilogram of body weight, but this can vary based on individual tolerance.
Baking soda is essentially sodium bicarbonate, which means it’s high in sodium. For those with conditions like high blood pressure or individuals on low-sodium diets, this can be a significant concern.
While baking soda can be effective for high-intensity activities, it may not offer noticeable benefits for lower-intensity workouts or endurance sports. Its effectiveness is specific to activities that produce significant lactic acid build-up.
Unlike pre-workout supplements designed for easy consumption, baking soda requires preparation and careful measuring. This added effort can make it less convenient, especially for those with busy schedules or a preference for grab-and-go solutions.
Not everyone responds to baking soda in the same way. Some individuals may experience no benefits at all, making it an inconsistent option compared to professionally formulated supplements.
While baking soda can be a useful tool for some athletes, these potential drawbacks highlight why it’s not a perfect solution for everyone.
If you’re curious about trying baking soda as a pre-workout, proper usage is key to maximizing its benefits while minimizing any unpleasant side effects. Here’s a step-by-step guide to help you incorporate it into your routine safely.
The typical recommended dose of baking soda is around 0.3 grams per kilogram of body weight. For example, if you weigh 70 kilograms (about 154 pounds), you’d take approximately 21 grams. Use a kitchen scale for precise measurements to avoid overconsumption, which can lead to digestive discomfort.
Take baking soda about 60 to 90 minutes before your workout. This allows your body enough time to absorb it and begin buffering lactic acid during exercise.
Baking soda has a strong taste, so mixing it well is essential. Combine the measured amount with water, juice, or a flavored beverage to make it more palatable. Start with about 200-300 ml (7-10 oz) of liquid and adjust to taste.
To reduce the risk of stomach upset, avoid consuming baking soda immediately after a large meal. An empty or partially full stomach can help with better absorption and reduce discomfort.
Before using baking soda for an important race or workout, test it during less critical training sessions. This allows you to gauge your body’s tolerance and make adjustments as needed.
Baking soda can increase your sodium intake, so it’s important to drink plenty of water before and after exercise. Proper hydration helps maintain electrolyte balance and supports optimal performance.
Since baking soda is high in sodium, monitor your total daily intake, especially if you have dietary restrictions or conditions like high blood pressure. If you’re unsure, consult a healthcare professional or a registered dietitian for personalized advice.
If you experience persistent digestive discomfort, nausea, or any adverse reactions, baking soda may not be the right option for you. There are plenty of alternative pre-workout solutions that can provide performance-enhancing benefits without the risk of side effects.
By following these guidelines, you can explore the potential benefits of baking soda while minimizing risks. Remember, everybody is different, so take the time to find what works best for you.
When it comes to pre-workout strategies, baking soda and traditional supplements each have their strengths and weaknesses. Here’s how they compare to help you decide which option is best suited for your fitness goals.
While baking soda offers a simple, cost-effective solution for improving performance in specific scenarios, it lacks the versatility, convenience, and comprehensive benefits of traditional pre-workout supplements.
Baking soda can be a valuable pre-workout addition for some athletes, but it’s not a one-size-fits-all solution. Here’s a guide to who might benefit from trying it—and who should steer clear.
For those in the “should try” category, baking soda can be a useful tool when used correctly. However, for a more tailored and reliable pre-workout solution, supplements from STEEL Supplements provide science-backed benefits designed for a wide range of fitness goals.
If baking soda doesn’t feel like the right fit for your pre-workout routine, or you’re looking for a more versatile and tailored option, STEEL Supplements has you covered. Each of their pre-workout formulas is carefully crafted to meet specific fitness needs, from boosting energy and endurance to sharpening focus and enhancing recovery. Whether you’re a seasoned athlete or just starting your fitness journey, these expertly designed supplements can help you unlock your full potential.
Here are three standout options to consider:
CHARGED is designed to enhance focus, energy, and alertness, making it a powerhouse pre-workout for those who need an extra push. Powered by anhydrous caffeine—pure, plant-derived caffeine—it delivers a reliable energy boost to power you through even the toughest workouts. Whether added to a smoothie or mixed with water, this supplement keeps you motivated from start to finish.
In addition to caffeine, CHARGED includes vitamins B6 and B12, which support mental clarity and long-term brain health. These vitamins are essential for hemoglobin production, helping your body transport nutrients efficiently to maintain peak performance.
AMPED-AF is the ultimate pre-workout for focus and blood flow. Featuring a dynamic combination of caffeine and L-Citrulline, it’s designed to energize you and keep your motivation high throughout your workout. Unlike other pre-workouts that rely heavily on caffeine, AMPED-AF emphasizes improving blood circulation to sustain natural energy levels, helping you avoid crashes and maintain your intensity long after your workout ends.
This formula not only fuels your drive to hit the gym but also sharpens your focus once you’re there, making it a balanced choice for energy and mental clarity.
Blue Sky Pre is a vibrant pre-workout that provides just the right boost of energy to help you crush your fitness goals. With ingredients like L-Citrulline, Beta-alanine, and a touch of caffeine, this supplement supports endurance and pushes you past plateaus, especially during those final reps that test your limits.
In addition to fueling your workouts, Blue Sky Pre promotes healthy cardiovascular function and aids muscle recovery and growth. Backed by science, this pre-workout is designed to bring out your best while complementing the hard work you’re already putting in at the gym.
Additional Reading: The Effects & Benefits of Pre-Workout Supplements
Baking soda as a pre-workout supplement is an intriguing option that highlights the intersection of simplicity and science. Its lactic acid-buffering capabilities can enhance performance during high-intensity workouts, offering a budget-friendly alternative to traditional pre-workout formulas.
However, its limitations—such as digestive discomfort, high sodium content, and limited scope—mean it isn’t the right fit for everyone. For those who thrive on experimentation and enjoy exploring unconventional fitness solutions, baking soda is worth a try.
But if you’re looking for a reliable, convenient, and comprehensive pre-workout solution, and you're ready to take your workouts to the next level our scientifically formulated pre-workout products are designed to enhance energy, endurance, and focus while supporting your fitness goals.
Whether you’re lifting, running, or sprinting, we have a formula tailored just for you. we've even got non-stimulant variations if you're sensitive to caffeine.
