Follow these step-by-step instructions to get the most out of your Bicarb supplementation.
See a quick demonstration of how to properly mix and consume Bicarb for optimal results.
Pro tip: Watching this video demonstration can help you understand the proper mixing technique and consumption approach for the best experience with Bicarb.
Take Bicarb 2 hours before competition to ensure optimal buffering capacity.
Take Bicarb closer to 90 minutes before the event starts.
Why this timing works: This allows the sodium bicarbonate to be fully absorbed into your bloodstream, maximizing its buffering capacity during high-intensity exercise.
Dissolve your recommended dosage (15-22g based on your weight) in 16-20oz (500-600ml) of water or sports drink.
To improve taste, mix with a flavored sports drink or add lemon/lime juice.
"I mix mine with a powdered energy drink formula that adds caffeine and flavor which helps mask the taste, and I get benefits from both supplements."
For most people, sipping your mixture over 5-10 minutes helps minimize digestive discomfort. However, feel free to consume quickly if your stomach handles it well.
Continue to drink water normally after consuming your Bicarb mixture.
For most people, taking Bicarb with a small, easily digestible snack helps minimize GI discomfort. Avoid heavy meals within 2 hours of taking Bicarb.
Always test your Bicarb protocol during training before using it in competition. Everyone's response is different.
If you're new to Bicarb, start with a lower dose (15g) and gradually increase to your recommended amount as your body adapts.
For training adaptations, use Bicarb 2-3 times per week before key workouts. For race-day performance, use it before competitions.
Bicarb works well when combined with caffeine. Consider having a coffee or caffeine supplement 60-90 minutes before your event.
Some athletes may experience mild digestive discomfort when first using Bicarb. Following the steps above minimizes these effects, but be aware of:
Important: If you have high blood pressure, kidney issues, or are on a sodium-restricted diet, consult with a healthcare professional before using Bicarb.