Dr. Luka Kovac speaks
“People hear baking soda and think kitchen, not performance—but in physiology it’s a classic buffer.
When you push hard—sprints, heavy lifts, long climbs—your muscles rely more on anaerobic metabolism. That process produces hydrogen ions along with lactate. It’s not the lactate itself that burns; it’s the drop in pH. Acid builds up in the muscle, enzymes slow down, calcium handling gets sloppy, and suddenly your legs feel like concrete.
Sodium bicarbonate—baking soda—works in the bloodstream as an alkaline buffer. By raising blood pH slightly, it helps shuttle those excess hydrogen ions out of the muscle fibers. Think of it as opening a drain: the acid leaves the muscle more efficiently, so the burn comes later and recovery can feel faster. That’s why some athletes notice less soreness and a stronger final push.
But this isn’t magic and it isn’t harmless. Too much bicarbonate can cause serious stomach distress, bloating, diarrhea, and electrolyte imbalance. It’s also not useful for every sport—endurance at steady pace gains little, while short, high-intensity efforts gain more. And it treats symptoms of fatigue, not conditioning itself.
So the takeaway is simple: baking soda doesn’t make you stronger—it helps you tolerate acidity a bit longer. Training builds the engine. Buffers just buy you time.
And as a doctor, I’ll say this clearly: respect the chemistry. Your muscles love balance, not extremes.”
Dr. Luka Kovac continues
“Now, an important clarification—because this is where a lot of people get misled.
Pure baking soda (sodium bicarbonate), including Arm & Hammer, does not contain aluminum. That’s a common myth. Arm & Hammer is chemically just sodium bicarbonate.
Where aluminum does show up is in some baking powders, which are a different product altogether. Baking powder often contains aluminum-based acids (like sodium aluminum sulfate) to help dough rise. That’s not what athletes should be using.
That said, I still advise athletes and patients to be selective. Health food store–grade sodium bicarbonate, often labeled pharmaceutical or food-grade, gives you cleaner sourcing, clearer labeling, and fewer contaminants overall. For people already concerned about heavy-metal exposure or gut sensitivity, that peace of mind matters.
So the hierarchy is this:
- ❌ Never baking powder
- ✅ Pure sodium bicarbonate only
- ✅ Prefer high-quality, aluminum-free–certified products from reputable health suppliers
And remember—this is a tool, not a shortcut. No buffer replaces intelligent training, hydration, minerals, and recovery. The body performs best when chemistry, nutrition, and discipline are aligned.”
