Sodium Bicarbonate...The Secret Performance Enhancing Supplement?

Did you know that the secret to boosting your cycling performance might already be in your kitchen? Sodium bicarbonate (aka baking soda) is an unexpected, but powerful performance-enhancing supplement you can get at almost any supermarket!

In today's video, Conor dives into this compound used by pro cyclists and enthusiasts alike to find out how much it can really delay fatigue, enhance overall athletic performance, and what it's potential side effects might be...

0:00 Will taking sodium bicarbonate make me faster?
0:41 Why take sodium bicarbonate?
1:04 How do you take sodium bicarbonate?
1:50 Will bicarb give Conor the edge he needs?
2:57 Why does supplementing with sodium bicarbonate make you faster?
4:07 What are the performance gains you get from sodium bicarbonate?
5:31 What are the disadvantages of taking sodium bicarbonate?
6:21 How much sodium are you really ingesting?
6:52 Risk of hypernatremia and increase in water retention
7:39 How do pro cyclists use sodium bicarbonate in races?
8:36 Conor puts sodium bicarbonate to the test
9:37 Test time!
10:52 Was Conor faster?
12:30 So, is taking sodium bicarbonate worth it?

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Have you every supplemented with sodium bicarb? 🤔

What was your experience like? Let us know in the comments below! 💬

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[gcn]

Will you be giving the baking soda tick a go? 🧑‍🍳

[larter_larter]

Fully agree with Connor's conclusion. I'm one of many amateur cyclists "pretending" to be a pro. A while ago I stopped trying things like this because I realised I still have so much to gain from important basics such as proper recovery and nutrition. Only when this is optimised, it starts to make sense to look at the details. Otherwise, it will not reach It's full potential and I'll never be able to outweigh bad recovery habits with different supplements. That's starting in the wrong end. The basics are the cake and when that's perfect, you can add the cherries.

[doctorno]

I've had an unfortunate incident using baking soda, ... probably made a mistake when dosing, had a bit too much, but the ride wasn't problematic. After getting home I got terrible stomach cramps and a sprint or several to the toilet followed. I think I was at a serious risk of dehydration, but thankfuly, my knowledge of the human phisiology led me to start drinking a lot of water immediately. I lived alone at the time as well. Lesson learned: PAY ATTENTION WHEN DOSING THE SODA!

Oh, and just to add, it fixed itself quickly and I made it to my 3 pm UNI lesson that day.

[SY-veqm]

Informative and educational indeed! Much better than “what to wear when cycling“ videos…Pretty much all the people watching GCN are amateurs and no need to do what pros do.

[MrUbersven]

I use it for crits and TTs, not sure if i go faster but it certainly feels less painful when pushing on your limit. Never had gastro problems using it.

[JustGordon]

If for some reason you want to use Baking Soda (my Doctor suggested) mixing it with peppermint extract. Peppermint Extract can be found in the spice section of your local supermarket. Just a few drops makes it much more palatable and helps with any stomach discomfort. I can’t recommend for sports enhancement but I can say it works great for acid stomach issues and heartburn. Doesn’t take much and is much cheaper than drugstore products!

[ortizma]

Thank you for actually explaining lactate use and the acid buildup from the free hydrogen ion when we work out correctly!!!!

[evgeniyp]

can we just bake a muffin and use it ?

[jefffixesit]

I'd classify the results of this test as inconclusive. Will I be adding it to my strategy? Not now. To be clear, I'm not currently racing, and I'm 69 years old. However, there's a part of me that still wants to compete, and I am toying with the idea of racing in a senior event around my 70th birthday. Even at my age, I have the same mentality on the bike as I've always had: how fast can I go today? How hard can push, where should I push, and for how long, in order to go faster than my last average around this or a similar course? Keep making foot circles, it'll keep you young on the inside! 😁

[MeFreeBee]

First heard about bicarb as a performance aid in a lecture by a sports scientist at St Mary's University. He told the story of one of his students furtively telling other athletes he had a 'connection' in Germany and could get 'sports grade bicarb' for only £15 for 100g. Was a bit put out when told it was identical to the stuff from Sainsbury's.

[svetozarhristov]

What Conor didn't say and is seen in research that if you use Bi-carb and Caffeine there's no additional effect, so if you're a good responder to caffeine you're better off using only Caffeine instead of using bi carb as well. Both give ~2% on their own and combined. But either way it'd be fun to see some DNFs in the amateur peloton due to projectile vomiting from the front or the back in the next couple of weeks after this video :D :D

[robduncan]

I just enjoyed seeing Connor in all his glory. Tks Connor.

[Gixerpilot]

Hi Connor, that was me who high fived you on Saturday in Kings Square. “Welcome to the GCN show” 🖐️ 😜 I was a bit star struck and didn’t know what to say, but would have loved a chat . Clearly you had to get home for daddy duties !

[charlesdufour]

The nausea is likely due to the sodium bicarbonate reacting with your stomach acid (add vinegar to baking soda to see what is happening). The bicarbonate never makes it to your blood stream to have the benefits you discuss (because of reacting with the stomach acid), which makes it seem more likely to me that the people who benefit most are those who don't usually take in enough electrolytes.

[dinodaniel]

Just have a Guinness before during and after a ride, you’ll feel better

[wiho]

I use it. In the past i had a lot of problems with cramps when i did a big ride in the mountains. Since i use this i do not have so much problems with cramps anymore

[joshaalders]

Bringing new meaning to explosive sprint finish!

[philadams]

Big in the UK hill climb scene due to the 1-10 minute efforts.
What I've heard is that you can take in 50% of the recommended doses and get 50% of the effect but with almost 0% chance of the downsides. The more you push it, the faster it can go pear shaped.

[bward]

"full gas effort" suddenly takes on a different meaning! Conor, I felt your pain!

[EverythingWasGreat]

There is capsules with bicarbonate that is supposed to be used for racing. Those are meant to pass through the stomach without dissolving and therefore minimizing stomach issues. Umara sports makes them.