Sodium bicarbonate—ordinary baking soda—has legitimate evidence behind it as an ergogenic aid for certain high-intensity activities. But its benefits are highly context-dependent, and dosing, timing, gastrointestinal tolerance, and sodium load can determine whether it helps or hurts performance.

Evidence-based fitness isn’t about trends, extremes, or shortcuts.
It’s about using the best available research, real-world experience, and individual context to build strength, health, and capacity that last for life. This article explains what evidence-based fitness actually means — and why it matters far more than quick results.