This Powder is 2X Stronger than Creatine for Performance (and cheaper) — Key Takeaways
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This Powder is 2X Stronger than Creatine for Performance (and cheaper)
Thomas DeLauer9mJul 3, 2026
Watch the originalCombining sodium bicarbonate (0.3 g/kg, 1–2 hours pre-training) with beta-alanine (4–6 g/day loaded over 4+ weeks) more than doubles performance effect size versus either alone, per a 40-study meta-analysis in the British Journal of Sports Medicine.
Key takeaways
Baking soda buffers acid outside the cell; beta-alanine buffers inside
Baking soda buffers acid outside the cell; beta-alanine buffers inside
- Sodium bicarbonate raises extracellular bicarbonate, steepening the gradient so H+ ions exit the muscle faster.
- Beta-alanine raises intracellular carnosine, which buffers H+ at the muscle's normal pH — acting before bicarbonate kicks in.
Combining both buffers more than doubles performance effect size
Combining both buffers more than doubles performance effect size
- BJSM meta-analysis (40 studies, 1,400+ people): beta-alanine alone effect size 0.18; combined with sodium bicarb it jumps to 0.43.
- 0.43 was the single largest performance effect found in the entire analysis — a meaningful real-world difference by research standards.
Exact dosing protocol: 0.3 g/kg bicarb 1–2h pre-training; 4–6 g/day beta-alanine
Exact dosing protocol: 0.3 g/kg bicarb 1–2h pre-training; 4–6 g/day beta-alanine
- Multi-day bicarb loading (0.4–0.5 g/kg/day for 3–7 days) reduces GI distress and compounds buffering capacity over time.
- Split beta-alanine into 1.5–2 g doses to minimize paresthesia; carnosine levels rise 40–60% after 4 weeks of loading.
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In this video
- 1mIntroduction: Why Baking Soda for Performance
- 1mSponsor: Pure Protein Powder
- 2mSodium Bicarbonate: Mechanism and Dosing
- 5mBeta-Alanine: Intracellular Buffering and Evidence
- 7mCombined Effect: Meta-Analysis Results
- 8mPractical Protocol and Closing
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