How to use a sodium bicarbonate supplement

In recent years, sodium bicarbonate has received growing attention among athletes, particularly in cycling. Some even refer to it as a “miracle supplement”. But is this reputation justified? And isn’t sodium bicarbonate just baking soda?! In this blog, we explain everything you need to know about sodium bicarbonate and for which sports it can be a useful supplement.

What is sodium bicarbonate?

Sodium bicarbonate (NaHCO₃) is a salt compound that occurs naturally in the body. You might know it as baking soda, an ingredient often used when baking cakes and pastries. But it can also be taken as a sports supplement. A truly versatile substance!

What does sodium bicarbonate do?

Bicarbonate is produced in the body to help regulate blood acidity (pH) and is involved in several metabolic processes (1). During intense exercise, lactic acid is formed in the muscles, which is then converted into lactate and hydrogen ions. The bicarbonate in the body helps buffer these acidic ions. However, the amount of bicarbonate available is limited. When hydrogen ions accumulate, muscle acidosis can occur.

Tip: Also take a look at our blogs on other performance supplements, such as creatine and caffeine.

How to use sodium bicarbonate

A sodium bicarbonate supplement can help increase your bicarbonate levels. Supplements are available in both powder and capsule form. The key factors when taking sodium bicarbonate are timing and dosage.

How much sodium bicarbonate do you need?

The general recommendation is 0.3 g of sodium bicarbonate per kg of body weight. Our capsules each contain 1200 mg (1.2 g). You can calculate how many you need using this formula:

Number of capsules = 0.3 × [body weight in kg] ÷ 1.2

For someone weighing 70 kg, this equals 18 capsules. That may seem like a lot, but you don’t have to take them all at once.

Timing your sodium bicarbonate intake

We recommend spreading your intake across 3 moments: 150, 120, and 90 minutes before your performance. This comes down to 0.1 g per kg of body weight per moment.

For someone weighing 70 kg aiming to peak at 3.00 pm, the schedule would look like this:

• Moment 1 (12.30 pm): 6 capsules
• Moment 2 (1.00 pm): 6 capsules
• Moment 3 (1.30 pm): 6 capsules
• Peak moment (3.00 pm)

Everyone responds slightly differently to sodium bicarbonate. Always test it first during training to find the timing and dosage that work best for you.

Tip: Take a carbohydrate-rich snack, such as a few bites of banana, with each dose. This helps reduce the risk of gastrointestinal discomfort.

Multiple performance moments in one day?

Planning to use sodium bicarbonate during a competition with several events in one day? Timing can be more challenging. Aim to take your final dose at least 90 minutes before your most important performance.

How to take sodium bicarbonate capsules

Take sodium bicarbonate capsules with plenty of water or an isotonic sports drink.

In which sports is sodium bicarbonate useful?

Sodium bicarbonate is mainly used in sports involving short (1–10 minutes) high-intensity efforts (2), such as:

• Running (sprints)
• cycling
• swimming
• speed skating
• judo
• boxing
• BMX

It can also be relevant for endurance sports with an interval character, such as cycling. In the professional peloton, it is often used for time trials, mountain stages, and sprint finishes.

Does sodium bicarbonate have side effects?

Sodium bicarbonate may cause gastrointestinal discomfort in some people. Splitting the dose across several moments can help reduce this risk. It may also help to take it alongside a carbohydrate-rich meal or snack. Always test sodium bicarbonate in training first and experiment with timing and dosage to minimise the chance of side effects.

Due to its high sodium content, sodium bicarbonate can cause your body to retain more water, leading to a temporary increase in weight. This is something to consider if you compete in weight-sensitive sports such as judo, boxing, or rowing.

Because of the sodium content, we recommend using sodium bicarbonate no more than twice per week.

Can you just use baking powder?

Baking powder generally contains only around 30% sodium bicarbonate. You would therefore need to consume a large amount to get the right dosage. Baking soda, on the other hand, is pure sodium bicarbonate and can be used.

However, capsules have several advantages: they allow for precise dosing, you avoid the unpleasant salty taste, and the risk of gastrointestinal discomfort is lower.

Sodium Bicarbonate 1200 mg Gold

Sodium Bicarbonate Gold provides 1200 mg of pure sodium bicarbonate per capsule. Thanks to the convenient capsule form, it is easy to take. It also carries the NZVT quality mark, which means it is produced according to the anti-doping standards of the NZVT system. Sodium Bicarbonate 1200 mg Gold can therefore be safely used by elite athletes. But it is equally important for recreational athletes to know that their supplements are pure, free from contaminants, harmful substances, or mislabelling.

Among those who use Sodium Bicarbonate 1200 mg Gold in important competitions are Lisanne de Witte, swimmers from the KNZB, and riders from Bahrain Victorious.

Sources

1. Hadzic, M., Eckstein, M. L., & Schugardt, M. (2019). The impact of sodium bicarbonate on performance in response to exercise duration in athletes: a systematic review. Journal of sports science & medicine, 18(2), 271.
2. Grgic, J., Rodriguez, R. F., Garofolini, A., Saunders, B., Bishop, D. J., Schoenfeld, B. J., & Pedisic, Z. (2020). Effects of sodium bicarbonate supplementation on muscular strength and endurance: a systematic review and meta-analysis. Sports Medicine, 50, 1361-1375.