I’ve heard alot of conflicting stories about useing baking soda to enhance workouts. I read in a magazine that it can
nuetralize acid produced in muscle and therefore reduce fatige. I’ve also read that the baking soda is nuetralized by
stomach acid right away. Who’s right?
Although baking soda, also referred to as sodium bicarbonate, is most known for its role in cleaning supplies and laundry detergent, it is used by some athletes as a pre-workout to improve performance. Due to its alkaline nature, baking soda has been suggested as an effective pre-workout thanks to its ability to:
Reduce acidity in muscle cells. Baking soda is an alkalizing agent, which reduces acidity in muscle cells and could help prevent fatigue
Influence cellular adaptation. Sodium bicarbonate can influence cellular adaptation processes and potentially support training sessions.
I have tried using baking soda during my workouts and I got sick. It tastes gross. If you want to neutralize lactic acid
build up you should use creatine because it works much better then baking soda. It also helps to fill out your muscles,
and give you extra energy and strength, while reducing lactic acid build up. You can get some great deals on creatine
Baking soda, technically known as sodium bicarbonate, is a common ingredient in many of your favorite desserts. And a recent study performed at Coventry University in England found that it may have some unexpected performance benefits.
For the study, eight experienced weightlifters performed two workouts of three max rep sets of Squats and Bench Presses using 80 percent of their one-rep max. The researchers found that when the lifters consumed a mixture of baking soda (.3g/kg of body weight) and artificially sweetened water 60 minutes before their workouts, they were able to perform an average of six additional Squat reps over the three sets. They did not find any significant improvements on the Bench Press.
At this point, the mechanism that caused the improvement is unclear. However, it’s apparent that any potential performance benefits taper off after the first exercise.
What does this mean for you? Drinking baking soda and water an hour before your workout may improve your performance on the first exercise, particularly if it’s performed at a high intensity. This is typically one of the most important exercises of your workout, and performing a few additional reps will increase the challenge to your muscles and stimulate strength and size gains.
However, there are some limitations to this strategy. Three of the eight subjects experienced stomach issues, and no one wants to work out with an upset stomach. Also, the study assessed effects only on max rep sets, which if performed too frequently, may lead to overtraining. That’s not to say it won’t improve other types of training, but more research is needed.
Is baking soda a key to maximizing your potential? No. But it might help you get the most out of the most critical exercise in your workout.