Beta-Alanine + Baking Soda?

Amino Acids
Beta-Alanine + Baking Soda?

Beta-Alanine + Baking Soda: The Buffering Stack for Brutal Intervals

When training brings the burn—row repeats, sprint sets, grappling rounds—the beta-alanine + baking soda stack pulls double duty. Beta-alanine builds muscle carnosine over weeks to buffer acid inside the muscle, while baking soda (sodium bicarbonate) buffers acid outside the muscle in the blood. The result: less power fade and more work in the red zone. A 2024 systematic review/meta-analysis found the combo tends to outperform beta-alanine alone for high-intensity capacity—exactly the stuff that crushes you late in intervals.

Why the combo works

  • Intracellular buffer (beta-alanine → carnosine): Soaks up H⁺ inside working muscle during severe efforts (~30 s–10 min).

  • Extracellular buffer (baking soda): Raises blood bicarbonate to mop up H⁺ outside the muscle, slowing the drop in pH that makes you hit the brakes.

  • Together: You’re buffered on both fronts—ideal for repeated sprints, combat rounds, and metcons.

Who benefits most

Team-sport athletes, combat-sport athletes, CrossFit®/metcon crews, rowers/cyclists/runners doing 1–5-minute repeats, and anyone chasing a harder final kick.

The Simple Recipe

Mix in a bottle:

  • 3 g beta-alanine

  • 1 g baking soda (≈ ¼ teaspoon)

  • 500–700 ml cold water

How to use:

Shake to dissolve and sip 45–90 minutes before hard intervals.

  • Take beta-alanine daily (3 g) to build carnosine over time.

  • Use the 1 g baking soda only on intense training days.

  • Avoid acidic mixers (lemon/cola/juice) to prevent fizz.

Classic studies use much higher baking-soda amounts (which can upset the stomach and spike sodium). This 1 g “micro-buffer” approach prioritizes simplicity and tolerability while still offering a gentle buffering assist.

Quick FAQs

Do I need to cycle beta-alanine? No—steady daily intake maintains carnosine.

Any side effects? Beta-alanine can cause harmless tingles (paresthesia)—split your 3 g into two 1.5 g servings if you prefer.

Safety notes for baking soda: It’s high in sodium. Skip or seek medical advice if you’re on a sodium-restricted diet, have hypertension, kidney issues, or GI disorders. Not for kids.

Looking for Beta-Alanine Best Prices - Link

References

  1. Curran-Bowen T, Guedes da Silva A, Barreto G, Buckley J, Saunders B. Sodium bicarbonate and beta-alanine supplementation: Is combining both better than either alone? Systematic review & meta-analysis. Biology of Sport. 2024;41(3):79–87.

  2. Georgiou GD, et al. Effect of beta-alanine supplementation on maximal-intensity exercise performance: Systematic review & meta-analysis. Int J Sport Nutr Exerc Metab. 2024;34(6):397–412.

  3. International Society of Sports Nutrition (ISSN). Position Stand: Sodium Bicarbonate and Exercise Performance. J Int Soc Sports Nutr. 2021;18:61.

  4. Trexler ET, Smith-Ryan AE, Stout JR, et al. ISSN Position Stand: Beta-Alanine. J Int Soc Sports Nutr. 2015;12:30.

  5. Bellinger PM, et al. Effect of β-alanine and sodium bicarbonate co-supplementation on 4-min cycling time-trial performance. Int J Sport Nutr Exerc Metab. 2012;22(1):34–43.

Disclaimer: The insights and recommendations shared in this blog are the result of my 25+ years of experience in the field of nutritional products and assisting  customers. This extensive background has provided me with a wealth of knowledge and customer feedback. However, it is important to note that the information provided here is not intended as medical advice. I strongly encourage you to consult with a healthcare professional before starting any new supplementation regimen. Your health and safety are of utmost importance. Mike.

Tags: Amino acids, Bodybuilding, Muscle building