The research
is clear.

An umbrella review of multiple meta-analyses concluded that sodium bicarbonate supplementation enhances peak anaerobic power, anaerobic capacity, performance in endurance events lasting ~45 seconds to 8 minutes, muscular endurance, 2000m rowing, and high-intensity intermittent running.

The ISSN's comprehensive position stand — based on hundreds of studies — concludes that sodium bicarbonate is ergogenic for muscular endurance (Cohen's d = 0.37) across running, cycling, swimming, and combat sports.

A systematic review of 17 clinical trials found a significant beneficial effect on time to exhaustion (effect size 1.48; 95% CI 0.49–2.48). Athletes sustained maximal efforts meaningfully longer versus placebo.

A 2025 meta-analysis found negligible benefit for continuous steady-state running. The strongest evidence is for efforts 45 seconds to 8 minutes at near-maximal intensity. Know your use case before buying.

A 2023 randomized controlled trial found that 0.3g/kg enteric-coated sodium bicarbonate improved 2km rowing performance in female CrossFit athletes. The improvement was directly related to extracellular buffering capacity, even in cases where blood bicarbonate increase was below the typical 5 mmol/L threshold.

A double-blind randomized crossover study on 14 trained competitive swimmers found that sodium bicarbonate supplementation improved interval swimming performance. The study used national/international-level swimmers training 15–20 hours per week, demonstrating the effect holds for elite aquatic athletes.

A 2023 systematic review and meta-analysis of randomized controlled trials examining sodium bicarbonate effects on cycling time trial performance confirmed a significant beneficial effect. Particularly relevant for cyclists targeting maximal efforts in the 5–40 minute range.

A systematic review and meta-analysis of studies on muscular strength and endurance found that sodium bicarbonate supplementation acutely improves muscular endurance across both small and large muscle groups. No significant effect was found on peak muscular strength, making endurance and repeated-effort sports the primary target.

A 2024 review introduced the "Ingestion Recovery Framework" — the idea that bicarb not only buffers during effort, but accelerates restoration of blood pH after exercise, improving performance in subsequent bouts. Relevant for tournament athletes, team sport players, and anyone doing multiple hard sessions in a day.