# Baking Soda Before a 10K Cut Women's Race Times by 32 Seconds

_Evidence Level: Moderate · Aktitiz S et al., International journal of sport nutrition and exercise metabolism, DOI 10.1123/ijsnem.2026-0041_

*Acute Sodium Bicarbonate Supplementation Enhances 10-km Outdoor Track Running Performance in Recreational Female Runners.*

- **Evidence Level**: Moderate
- **Why this grade**: A small trial with random order and a dummy drink, where each of 21 runners tried both options; it covered only a single run.
- **Facts**: Design: Randomized controlled trial
- **Publication Types**: Journal Article
- **Journal**: International journal of sport nutrition and exercise metabolism
- **Sample Size**: 21 recreational female runners
- **Authors**: Aktitiz S, Güzel Y, Atakan MM, Bulut S, Karanfil Y, Jones AM, Turnagöl HH
- **Graded and published**: 2026-10-23
- **Last edited**: 2026-10-28
- **Topics**: Exercise, Supplements, Women's Health
- **DOI**: https://doi.org/10.1123/ijsnem.2026-0041
- **Original Source**: https://pubmed.ncbi.nlm.nih.gov/42926128/

## Summary

A dose of baking soda before the start made recreational female runners faster over 10 kilometers. On average, 21 women finished 32 seconds quicker than after a dummy drink. They did not report more stomach trouble.

The women were 34 on average, lean and well trained. Each ran 10 kilometers twice on an outdoor track. The order was chosen at random, and neither the runners nor the researchers knew which drink was which. Ninety minutes before the run, they took 0.3 grams of baking soda per kilo of body weight, or a small amount of table salt. Both came with a carbohydrate-rich meal. Both runs fell in the same phase of the menstrual cycle. With baking soda they needed 50 minutes 46 seconds, otherwise 51 minutes 18 seconds. Their blood was less acidic before and after the run.

The authors call baking soda with a meal a practical and well-tolerated strategy. Still, only one run was tested, in a small group of healthy, fit women. Whether the same holds for men or beginners was not studied.

## Practical Takeaway

With baking soda and a carbohydrate-rich meal, recreational female runners finished 10 kilometers about 32 seconds faster on average.

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_Canonical: https://longevity-cities.com/en/research/baking-soda-before-a-10k-cut-women-s-race-times-by-32-seconds · Part of Longevity Cities · Updated 2026-10-28_