A so-called “miracle powder” promises to enhance performance by 1–2%, but it comes with side effects. Is the supplement that’s become the talk of the season just hype, or is it a game-changer?

Extreme training trends are spreading within the ski community, and one of the most popular at the moment is supplements containing bicarbonate (baking soda).

Former national team coach Geir Endre Rogn notes that an increasing number of skiers, especially sprinters, are using these products despite their potential side effects, particularly on the stomach.

“There’s a reason vomiting happens more often after ski races now than before,” Rogn told ProXCskiing.com’s sister site Langrenn.com.

“Caffeine plays a role in this, but many also experience stomach issues when using bicarbonate.”

The Theory Behind Bicarbonate

The idea is that bicarbonate acts as a lactate buffer, “absorbing” lactate so that an athlete can push harder and longer before muscle stiffness sets in. The downside is that bicarbonate can be harsh on the stomach, and its use can also lead to bodily imbalances, especially electrolyte disturbances. Additionally, there might be negative aftereffects from pushing the body harder.

“Bicarbonate is one of the body’s natural buffering systems in the blood,” sports scientist Truls Raastad explained to NRKin August. “A buffer resists changes in pH, which is affected by lactic acid production. By using it, you can produce more lactic acid before experiencing its negative effects. This allows athletes to increase their anaerobic capacity.”

Klæbo Approves, Sundling Opts Out

Both the effects and side effects of bicarbonate vary greatly between athletes. Some see significant benefits with few side effects, while others experience the opposite.

Johannes Høsflot Klæbo and Sweden’s sprint star Maja Dahlqvist are among those using bicarbonate. Tiril and Lotta Udnes Weng admit they’re tempted to try it, but Swedish rival Jonna Sundling avoids it.

“I love baking and mostly use it for that,” Sundling told SVT. “I’ve tried it during training, but it didn’t work well for me. I got stomach pains.”

Decisive at the Elite Level

Rogn suggests that the performance boost from bicarbonate is a matter of fractions of a second. However, in events like sprinting, this can mean the difference between advancing from qualification rounds or not, or between podium finishes and mid-pack results.

“At the highest level, it’s important to be curious and explore any measure that could yield an edge. Using bicarbonate products might be appropriate for top athletes, but even they reserve it for big occasions,” Rogn explained.

“For something like qualifying for a World Championship team, that’s absolutely a big occasion. For a local race, it’s not,” he added.

Stick to the Basics

Rogn emphasizes that for most athletes, focusing on the fundamentals is far more important than chasing trends or marginal gains.

“Too many people are fixated on flashy trends, products, and minor details before reaching a level where they make sense, and without properly addressing the basics,” he said.

The coach advises prioritizing solid ski training, endurance, and technique development before turning to advanced strategies.

“Those who take the right steps, build their bodies sustainably, and invest time in training basics tend to achieve the most success in the long term,” Rogn concluded.

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