🏊♂️ Sodium Bicarbonate & Performance: What Masters Swimmers Should Know
🏊♂️ Sodium Bicarbonate & Performance: What UK Masters Swimmers Should Know
💬 What’s All the Buzz About Bicarb?
Sodium bicarbonate (commonly called bicarb or even baking soda) is gaining popularity among competitive athletes—and yes, that includes Masters swimmers in the UK. Known mostly as a kitchen staple or indigestion remedy, it’s also being used by some athletes as a legal, performance-enhancing supplement.
So what does the science say? Could it actually help you swim faster? And is it worth trying?
🧪 What Is Sodium Bicarbonate?
Sodium bicarbonate (NaHCO₃) is an alkaline compound that acts as a buffer—helping to neutralise lactic acid (more precisely, hydrogen ions) that build up in the muscles during high-intensity exercise. When acidity in the muscles rises too much, fatigue sets in. Bicarb may help delay this process.
In practical terms: it might help you swim harder for longer, especially in events where lactic acid builds up quickly—such as 100m to 400m races.
🚀 How Might It Help You?
According to scientific research, sodium bicarbonate can:
🏁 Delay fatigue during high-intensity swims (100–400m)
🔁 Help with repeated sprint performance, e.g. during tough training sets
⏱️ Improve performance in time trials or competitions where lactic acid peaks
🧠 Possibly reduce the perceived effort of hard swimming
📚 What Does the Science Say?
✅ Backed by Research
A 2021 review in the Journal of the International Society of Sports Nutrition found sodium bicarbonate improved performance in events lasting 1–7 minutes—a sweet spot for swimmers competing in 100s, 200s, and 400s.
A 2018 meta-analysis showed an average performance improvement of around 1.7%, especially in anaerobic and high-intensity efforts. That might not sound huge—but in a race, it could mean a full second or more.
Benefits have also been found in training, where sodium bicarbonate has helped athletes maintain intensity across multiple intervals.
⚠️ But It’s Not for Every Event
The effects are most noticeable in short to middle-distance races and interval-based sessions.
There is little to no benefit for long-distance events (800m+) or low-intensity efforts.
🧴 How Do Athletes Use It?
🕒 Standard Acute Protocol
0.2–0.3 g/kg of body weight (e.g., 16–24g for an 80kg swimmer)
Take it 60–120 minutes before your event or hard training set
Often mixed in water with juice (to mask the taste) or taken in capsule form
To reduce side effects: split the dose, take with food, or try during training first
🔁 Chronic Loading Option
0.1 g/kg taken 3 times per day for 3–5 days before competition
Might improve tolerance and reduce digestive side effects
😬 What Are the Side Effects?
Some swimmers experience gastrointestinal (GI) issues like:
Bloating
Stomach cramps
Diarrhoea
Nausea
These are common if you take too much too fast, or on an empty stomach.
Tips to Reduce Side Effects:
Always trial it in training first
Use capsules if taste is an issue
Take with food or split doses across an hour
🛡️ Is It Legal in Competition?
Yes. Sodium bicarbonate is fully permitted under UK Anti-Doping (UKAD) regulations and is not considered a banned substance by World Aquatics or Swim England. It is categorised as a dietary supplement, not a pharmaceutical or prohibited substance.
🤔 Should You Try It?
It depends. If you’re racing in 100m–400m events, doing high-lactate sets, or aiming to get an edge in sprint-based training, it might be worth testing. That said, not everyone responds the same—and side effects are a real concern for some.
It’s also important to remember: no supplement can replace consistent training, recovery, and nutrition.
⚠️ Important Disclaimer
This article is intended for informational purposes only. It does not constitute medical advice, coaching advice, or nutritional guidance.
Always consult with a qualified medical professional or sports nutritionist before using any new supplement—especially if you have any medical conditions or are taking medication.
Never try sodium bicarbonate for the first time on race day. Always test it in training first.
💬 Final Thoughts
Sodium bicarbonate is one of the few legal supplements with a solid body of scientific evidence behind it. For competitive Masters swimmers, it may provide a small but meaningful edge—especially in shorter, more intense events or heavy training blocks.
Used wisely, and with the right preparation, it could be another tool in your performance toolbox.
📨 Want to Go Deeper?
Would you like a sample testing protocol, nutrition plan, or a bicarb-friendly recipe? Speak to our performance nutritionist or qualified sports dietitian with experience in aquatic sports.
