Yup... I tried the “white powder” every pro whispers about—and almost ruined a race.

I road-tested baking soda for running: what it is, how it buffers lactate, and where it actually helps. I break down the science in plain English, show my four real-world tests (including a DIY version of the pricey pro formula), and map out who should even consider it. You’ll see the trade-offs—timing, dose, gut risk—and when a tiny 1–3% bump is worth the stress. If you’re chasing short, hard efforts, there’s a smart way to run the experiment. If you’re not, there’s a better place to put your energy.

Key Takeaways

1. Baking soda can help in short, hard efforts (about 30 seconds to 12 minutes).
2. Dose and timing matter; gut issues are common and can ruin race day.
3. Test a system in training; for most runners, consistent training beats supplements.

Timestamps

[00:00:38] How Baking Soda Works for Runners

[00:02:02] Do This To Help Another Runner

[00:02:32] The Science Behind Baking Soda Buffering In Running

[00:04:46] Experiment 1: This Actually Works

[00:06:39] Use This To Make Your Own Baking Soda and Run Faster

[00:07:05] Experiment 2: My Gut Rebels

[00:08:54] Experiment 3: Cracking The Maurten Baking Soda Code

[00:10:19] Experiment 4: The Truth

[00:11:47] Do You Really Need Baking Soda To Run Faster?

[00:12:34] Use This To Really Race Faster With Less Effort

Links & Learnings

• 📈 Get your free improve your race times with baking soda training plan and guide - https://dlakecreates.com/bakingsodafree
• 🎧 Listen, read and learn more here https://dlakecreates.com/bakingsoda
• WTF is Lactate Threshold - https://dlakecreates.com/lactate1wtf
• 5 Lactate Mistakes - https://dlakecreates.com/threshold-running-mistakes/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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