The Claim

Ingestion of 0.3 g·kg⁻¹ body mass of enteric-coated sodium bicarbonate improves 6-km cycling time trial performance by approximately 21.5 seconds and increases preexercise blood bicarbonate levels by 6.5 mmol·L⁻¹ in highly trained female CrossFit athletes compared to placebo.

Source: Individual and Combined Effects of Sodium Bicarbonate and Sodium Citrate Supplementation on High-Intensity Exercise Performance in Highly Trained Female CrossFit Athletes.

What the research says

Supports is higher

Support is ahead, but a single strong opposing study can change this.

Supports
40score
Challenges
0score

These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.

Cause and effect
1 study reviewed
In plain English

Taking 0.3 grams of enteric-coated sodium bicarbonate per kilogram of body weight before a 6-km cycling time trial results in a 21.5-second improvement in performance and raises blood bicarbonate levels by 6.5 mmol·L⁻¹ in highly trained female CrossFit athletes compared to a placebo.

See the scientific wording

Ingestion of 0.3 g·kg⁻¹ body mass of enteric-coated sodium bicarbonate improves 6-km cycling time trial performance by approximately 21.5 seconds in highly trained female CrossFit athletes compared to placebo, and increases preexercise blood bicarbonate levels by 6.5 mmol·L⁻¹, suggesting enhanced extracellular buffering capacity may support high-intensity exercise performance.

Why this might work

When someone takes sodium bicarbonate, it enters the bloodstream and increases the level of bicarbonate in the blood. During intense exercise, muscles produce acid, which lowers pH and causes fatigue. The extra bicarbonate in the blood grabs the excess acid, neutralizing it and keeping the blood and muscles from becoming too acidic. This allows the muscles to keep working hard for longer, so the person can perform better.

Verified mechanismbased on 1 study

What the research says

1 study

  1. Study: Individual and Combined Effects of Sodium Bicarbonate and Sodium Citrate Supplementation on High-Intensity Exercise Performance in Highly Trained Female CrossFit Athletes.

    This study found that when female CrossFit athletes took a specific dose of baking soda before a short, intense bike race, they rode 21.5 seconds faster than when they took a placebo — and their blood showed more bicarbonate, which helps reduce muscle burn. So yes, the baking soda helped them perform better.

Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies

Fit Body Science verdict — we translate health claims into clear verdicts backed by peer-reviewed research.

Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.