THIS should be illegal - a CHEAP, LEGIT recovery TOOL HIDING IN PLAIN SIGHT

Jan 11

By Leroy Saunders | Strength & Conditioning Coach, Fight by Design

As athletes, recovery is as vital as training. It's the time when our muscles rebuild, inflammation reduces, and we prepare for the next session. Basically its when we turn all the stress of training into strength! While many athletes turn to complex recovery strategies, one simple and effective solution may already be in your kitchen: BAKING SODA.

I myself and some of my athletes have experimented ourselves with drinking ½ teaspoon of baking soda dissolved in water before bed. The results have been remarkable, not just in how the body feels, but also in objective recovery data from my Whoop and other data tracking devices.

The Science Behind Baking Soda for Recovery

Yes there is actual data behind it. Baking soda, or sodium bicarbonate, is a natural compound that acts as a buffer in the body. When we train hard, especially during high-intensity workouts, our muscles produce lactic acid, leading to a decrease in pH levels (acidosis). This acidic environment contributes to muscle fatigue, soreness, and slower recovery.

Sodium bicarbonate works by neutralizing this acid, helping restore the body’s pH balance. This buffering effect has been shown to improve performance during high-intensity exercise and support faster recovery. But that’s just the start.

What the Studies Say

Here’s a closer look at the research that supports these claims:

✅ Improves high intensity performance

Studies show it increases muscular endurance, sprint capacity, and time to exhaustion, especially during 1–7 minute efforts. This even helps for that last minute push in a race or round.

✅ Buffers lactic acid

It raises serum bicarbonate levels and pH, allowing your blood to buffer more acid and delay fatigue. In fact, it’s been shown to increase brachial artery blood flow during and post-exercise. This isn’t just energy, it’s recovery in motion. [PMID: 34750450]

✅ Reduces inflammation

Baking soda reduced pro-inflammatory markers like TNF-α and IL-6, while increasing anti-inflammatory macrophages, within just two weeks. That’s huge for recovery and long term health.

✅ Supports sleep & cortisol rhythm

Poor pH balance can spike nighttime cortisol and trigger 3AM wake ups. 1 tsp before bed helped reduce nighttime urination, smooth cortisol patterns, and improve deep sleep.

✅ May help cancer resilience (In mice & animal models)

1 tsp daily raised tumor pH, slowed tumor growth, suppressed metastasis, and extended survival time by up to 100% in animals. Some studies even showed improved survival in pancreatic cancer by 300%.

✅ Enhances thyroid function

In people with chronic kidney issues, 0.5g/kg daily of sodium bicarbonate increased total T3 and free T4 in 6 weeks. [PMID: 21042013] aka thyroid recovery potential.

✅ Possible use in viral immunity

Some trials noted a 5% sodium bicarbonate solution via nasal rinse lowered viral load and shortened hospital stays in mild to moderate COVID-19 patients.

How does sodium bicarbonate affect sports performance?

Researchers have been studying the effects of sodium bicarbonate on exercise performance for over 80 years.

Using sodium bicarbonate as a supplement has been shown to improve key performance factors like speed, power, endurance, and time to exhaustion.

This supplement seems particularly effective in boosting muscular endurance. A review of multiple studies concluded that sodium bicarbonate can also significantly enhance endurance and performance in both small and large muscle groups.

The benefits are most noticeable during short, high-intensity efforts lasting between 1 and 7 minutes, including both single and repeated bouts of exercise.

Interestingly, the advantages are often most apparent toward the end of endurance activities, helping athletes achieve that final "push." For instance, one study recorded a 1.5-second improvement in the last 1,000 meters of a 2,000-meter rowing race. Given that many competitions are decided by mere seconds, this is a meaningful enhancement.

Similar improvements have been noted in activities like cycling, sprinting, swimming, and team sports.

That said, the effectiveness of sodium bicarbonate can vary between individuals. Factors such as the type of activity, training level, personal tolerance, and even biological differences like sex may influence the results.

My Personal Experience + athlete data

Since adding ½ teaspoon of baking soda to our nightly routine, we’ve noticed:

Better recovery scores: Whoop data consistently shows higher HRV (heart rate variability) and lower resting heart rates, both indicators of better recovery.

Reduced morning soreness: Training hard usually leaves us quite stiff in the mornings, but this has significantly improved.

Overall inflammation: We feel less "puffy" or inflamed, and the body seems to bounce back faster after tough sessions.

How to Use Baking Soda for Recovery

Dosage: Start with ½ teaspoon mixed in a glass of water. If you’re new to this, begin with ¼ teaspoon to ensure your stomach tolerates it.

Timing: Drink it about 30 minutes before bed.

Consistency: Try it for a week and track how your body feels. Recovery trackers like Whoop, Oura or simply doing morning self observation, can help measure the impact.

Important Note: Taking too much baking soda can upset your stomach or cause bloating. Stick to the recommended dose and monitor your response.

Who Should Try This?

Athletes training at a high intensity (fighters, CrossFitters, runners, etc.).

Those struggling with muscle soreness or stiffness.

Anyone looking to improve recovery metrics like HRV or resting heart rate.

So Why Isn’t Baking Soda More Popular for Recovery?

Despite the growing research and anecdotal evidence, baking soda isn’t widely promoted in the athletic recovery world. Why? Who knows, but the answer might lie in its simplicity and cost.

Baking soda is inexpensive and readily available, which means it doesn’t generate profits like proprietary supplements or fancy recovery products. The supplement industry thrives on branding, marketing, and profit margins, so promoting a basic, cheap solution like baking soda doesn’t align with their business model.

Additionally, because it’s a natural compound, baking soda doesn’t come with a flashy brand or patented formula. This makes it harder to market in a way that stands out among the countless recovery powders and pills on the shelves.

But for athletes who care about results over marketing hype, baking soda might just be the overlooked recovery tool you’ve been searching for. It’s affordable, effective, and backed by science, what more could you ask for?

Safety and Potential Side Effects

Sodium bicarbonate is generally safe when consumed at the recommended dose of 0.3 grams per kilogram of body weight.

When sodium bicarbonate reacts with stomach acid, it produces gas, which can sometimes cause side effects like bloating, abdominal discomfort, nausea, diarrhea, or vomiting. These effects are typically dose dependent, meaning higher doses are more likely to cause stomach-related issues.

However, not everyone experiences these side effects. How your body reacts can depend on factors like your individual sensitivity and the amount of sodium bicarbonate consumed.

Another consideration is that sodium bicarbonate can increase blood sodium levels. This may elevate blood pressure in some individuals, so monitoring is important, especially for those with pre existing conditions.

Additionally, consuming large amounts of sodium bicarbonate can lead to water retention. While this extra hydration might benefit athletes training or competing in hot environments, it could be a drawback for those participating in weight class sports, consider this factor during weight cuts as a fighter.

Lastly, if you have any doubts, simply consult a healthcare professional before using sodium bicarbonate, especially if you have conditions like high blood pressure or acid reflux. Tailoring supplementation to your specific needs and health profile is essential for safety and effectiveness.

The Bottom Line

Recovery doesn’t have to be complicated. Adding ½ teaspoon of baking soda to your nightly routine is a low cost, effective way to support your body’s recovery processes. The science backs it, and my own experience has shown noticeable improvements in recovery data and how I feel physically.

If you’re looking for a simple way to level up your recovery, give this a try. Recovery is where we grow stronger, don’t leave it to chance.