Baking soda for workouts—yes, you read that right. That everyday kitchen staple, better known for its role in cakes and cleaning solutions, is now gaining traction as a surprisingly effective fitness booster.
In my experience reporting on health and wellness, I’ve seen all sorts of trends come and go, but sodium bicarbonate’s recent buzz is backed by science, and it just might give your routine the push it needs.
The Science Behind It All
Sodium bicarbonate serves as a natural buffer in our bodies. When you’re deep into a punishing workout, your muscles churn out lactic acid.
Too much of this acid can make you feel sluggish, ultimately cutting your session short. But taking a measured amount of baking soda may neutralise some of that acidity, meaning you’re able to keep going for longer.
Pushing Through Tough Sessions
One of the more exciting perks is enhanced endurance—perfect for those high-intensity or longer workouts. Research shows that if you have some sodium bicarbonate before you train, you may delay muscle fatigue and extend your time on the treadmill (or bike, or track).
Essentially, it allows your body to tolerate tougher sessions, which can lead to more significant gains over time.
A Boost for Explosive Movements
If you’re the type who loves sprints or quick bursts of power (think weightlifting sets or high-intensity interval workouts), that same buffering effect can be a game-changer for anaerobic performance.
As you push your body to its limits, the buildup of acid can slow you down. By helping your muscles contract more efficiently, sodium bicarbonate could make those explosive movements feel, well, a little less explosive the next day—giving you the chance to train harder and recover faster.
Fighting Off the Dreaded Muscle Soreness
We’ve all been there: post-workout aches that linger for days, making every flight of stairs a monumental task.
Baking soda’s alkaline nature has been credited with easing some of that stiffness by reducing inflammation—an added bonus that lets you bounce back more quickly for your next session.
A spokesperson for Bulk.com backs up these perks, explaining that sodium bicarbonate “acts as a similar stimulant to creatine” for short, high-intensity bouts of exercise, largely because it “reduces hydrogen ions produced from anaerobic metabolism.”
This, in turn, can help lessen fatigue and speed up recovery time. However, they also stress the importance of a proper warm-up and cool-down, alongside any new supplementation strategy.
How to Use Baking Soda for Workouts
If you’re keen to give this method a go, here’s what you need to know:
- Start Low and Go Slow: A typical guideline is about 0.3 grams of baking soda per kilogram of body weight. Stir it into water and take it roughly an hour before you train. If you notice any stomach upset—like gas or bloating—dial it back or space out the intake.
- Watch for Side Effects: Not everyone’s body reacts the same way. Be prepared for possible digestive hiccups and tweak your dosage accordingly.
- Check with a Professional: If you have any medical conditions or concerns, it’s always a good idea to chat with a healthcare provider before making changes to your regimen.
Remember, baking soda for workouts isn’t a magic bullet. It’s one piece of the puzzle that, when combined with a balanced diet, steady training, and proper recovery, could help you squeeze out that extra rep or shave a few seconds off your personal best.
Give it a whirl, and you might just find a surprising new ally in your quest for better performance.
Below, Bulk.com share their coconut protein cake recipe which contains baking soda to help boost your workout.
COCONUT PROTEIN CAKE RECIPE
Ingredients:
- 60g coconut flour
- 1 Scoop Vegan Coconut Whey Protein
- 1/3 cup (78ml) coconut oil melted
- 3 large eggs
- 2 tsp vanilla extract
- 1/4 cup stevia
- 1 tsp baking powder
- 1 tsp baking soda
- 1/4 cup unsweetened coconut flakes
Instructions:
1.) Preheat the oven to 350F/180C and line two 7.5” (or 8”) cake pans with parchment paper and spray with non-stick spray.
2.) In a small bowl, sift together the coconut flour, ultra-fine Scottish oats, protein powder, baking powder, baking soda, stevia and salt. In a large bowl, whisk together the eggs, egg whites, milk, yoghurt and extracts.
3.) Slowly add the dry ingredients to the wet ingredients and whisk together until smooth. You may need to add more or less water depending on what flour you have used – it will be thick but pourable. Leave to stand for about 2 minutes – the batter will thicken up a bit.
4.) Whisk in the vinegar, then immediately pour into the prepared cake pans.
5.) Bake in a preheated oven for approximately 18-22 minutes (if using 8” pans it will be done in about 18 minutes) or until golden, well risen and a toothpick inserted comes out clean.
6.) Allow to cool completely on a wire rack before frosting.
Who would have thought that a simple ingredient like baking soda could hold the key to enhancing our workouts?
With its ability to reduce muscle acidity, boost endurance, and improve anaerobic performance, baking soda has emerged as a surprising ally in our fitness journeys.
As with any supplement, it’s important to use baking soda responsibly and in consultation with a healthcare professional if needed.
So, why not give it a try? Unleash the power of baking soda and take your workouts to the next level. Your body and performance will thank you.