The Study
Effects of Sodium Bicarbonate Supplementation on Performance and Gastrointestinal Symptoms During a High-Intensity Training Session in Elite Rugby Players: A Double-Blind Randomized Controlled Trial
This study is like a fair test where two teams of rugby players tried either a special drink or a fake one, and we watched what happened. We can say the special drink made more people feel sick, but we can't be sure if it helped or hurt their performance because too few players were tested.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Some athletes drink baking soda to feel less tired during intense sports, but this study gave it to rugby players to see if it helped them jump higher or run faster.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 570 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — the discomfort was so bad it likely made training harder, even if the baking soda might have helped a little with energy.
- 217 players took baking soda (0.3g per kg body weight) or fake pill before training.
- 3Neither group jumped higher or had different fatigue levels.
- 4But those who took baking soda got way more stomach pain, gas, cramps, and felt like they had to poop — and it got worse as training went on.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Sports
Year
2026
Authors
Blanca Couce, S. Baos, Adrián Moreno-Villanueva, Anel E. Recarey-Rodríguez, J. Mielgo-Ayuso, María Martínez-Ferrán
Related Content
Claims (6)
In elite male rugby players, taking sodium bicarbonate at 0.3 grams per kilogram of body weight before intense rugby training does not improve jump performance, lactate levels, or perceived effort compared to a placebo, but it increases the severity of gastrointestinal symptoms before, during, and after exercise.
Elite rugby players who take 0.3 grams of sodium bicarbonate per kilogram of body weight 90 minutes before training experience gastrointestinal distress that diminishes the overall usefulness of this supplement.
Elite male rugby players who take sodium bicarbonate at 0.3 grams per kilogram of body weight experience greater worsening of gastrointestinal symptoms—including flatulence, cramps, belching, and urge to defecate—during high-intensity training compared to those who take a placebo.
A study with only 17 participants may not be able to detect small or moderate improvements from sodium bicarbonate, so finding no significant effect does not mean sodium bicarbonate has no benefit.
Elite rugby players who take sodium bicarbonate experience more frequent and worsening gastrointestinal symptoms during high-intensity training, and this worsening discomfort reduces their performance.
Taking 0.2 to 0.5 grams of sodium bicarbonate per kilogram of body weight 60 to 180 minutes before exercise increases high-intensity athletic performance.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.