Various training trends spread quickly in the skiing world, and one of the most popular at the moment is supplements containing sodium bicarbonate (baking soda). But is this season’s most talked-about supplement just hype, or is it a real breakthrough?

Former Norwegian national team coach Geir Endre Rogn notes that more and more skiers, especially sprinters, are using these products despite the potential negative effects on the digestive system.

“There’s a reason why vomiting after ski races is now more common than before,” Rogn told Langrenn.com.

“Caffeine plays a role, but for many, using bicarbonate also causes stomach issues,” says the coach.

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The Theory Behind Sodium Bicarbonate

The idea behind sodium bicarbonate use is that it acts as a lactic acid buffer, “absorbing” lactic acid and allowing an athlete to push harder and last longer before muscle stiffness sets in. However, the downside is that bicarbonate can be harsh on the stomach and cause bodily imbalances, particularly electrolyte disturbances. Increased strain on the body can also have negative aftereffects.

“Bicarbonate is one of the body’s natural buffering systems in the blood,” explained sports scientist Truls Raastad to NRK in August.

“The buffer helps counteract pH changes caused by lactic acid production. It allows athletes to produce more lactic acid before its negative effects take over, effectively enhancing anaerobic capacity”.

Klæbo Says Yes, Sundling Says No

Both the benefits and side effects of bicarbonate vary significantly between athletes. Some experience a clear performance boost with no major drawbacks, while others react negatively.

Johannes Høsflot Klæbo and Swedish sprint star Maja Dahlqvist are among those who use bicarbonate. Norwegian skiers Tiril and Lotta Udnes Weng admit they are curious to try it, but their Swedish competitor Jonna Sundling avoids it altogether.

“I love baking, and I mostly use it for that. I’ve tried it in training, but it didn’t suit me. I got stomach pain,” Sundling told SVT.

A Decisive Factor at the Elite Level

Rogn estimates that bicarbonate provides performance gains measured in tenths of a second. In sprint events, however, that can be the difference between qualifying for the next round or reaching the podium.

“At the elite level, staying curious and exploring strategies that can provide a competitive edge is crucial. Bicarbonate might benefit top athletes, but even they only use it for key competitions”, Rogn explained.

“If you’re fighting for a spot on the World Championships team, then it’s absolutely an important consideration. For national-level races, not so much”, he added.

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

“Too many people get caught up in flashy trends, products, and minor details before they even reach a level where these things matter – or before they have mastered the basics,” he said.

The Norwegian coach advises prioritizing solid ski training, endurance development, and refining technique before experimenting with advanced strategies.

“Those who progress in the right order, build their bodies sustainably, and invest time in mastering the fundamentals usually achieve the greatest long-term success,” he finishes.

This article was initially published on Langrenn.com in December 2024.