Evidence A · Strong
Water-soluble
Acute (60–120min pré)
An extracellular buffer — it raises blood pH, delaying metabolic acidosis during intense efforts. Enteric-coated capsules (e.g., the Maurten Bicarb System) drastically reduced the gastrointestinal problem.
Dose0.2–0.3 g/kg (≈17–25g at 86kg)
Timing60–180 min pre-race
FoodLight meal with carbs
FormEnteric capsules (preferred)
⚠️ Test it first: high powder doses can cause explosive diarrhea and vomiting. Always test in training before a race.
How the new product (enteric capsules) changed everything
For decades, the problem with bicarbonate was GI: stomach pain, vomiting, diarrhea. Systems like Maurten Bicarb use a hydrogel + enteric capsules, releasing the bicarbonate only in the small intestine — with no reaction in the stomach. The "responder" rate rose drastically.
Product in use: Nutricost Sodium Bicarbonate
Nutricost Sodium Bicarbonate is the simple, economical option — sodium bicarbonate in regular capsules, no hydrogel. 120 capsules, 60 servings (2.5g per serving = 2 capsules).
⚠️ Important — no hydrogel: unlike Maurten Bicarb, Nutricost releases the bicarbonate in the stomach, which significantly increases the risk of GI discomfort (belching, nausea, diarrhea). Strategies to mitigate this:
- Take it with a light meal containing carbs (not fasted).
- "Ramp dose": start with 5g and gradually increase it in long runs up to 17–25g.
- Split the total dose into 3 sub-doses over the 60–90 min before the effort.
- Always take it with plenty of water.
Dose calculation for 86 kg
- Conservative dose: 0.2 g/kg = ~17g = 7 servings (14 capsules).
- Performance dose: 0.3 g/kg = ~25g = 10 servings (20 capsules).
- Bottle lasts: 6–8 uses (race day or key workouts).
Who it's worth it for
- Threshold / sub-elite / elite races (with sustained high-intensity sections).
- Technical climbs in an ultra (prolonged threshold).
- Pairs well with exogenous ketones (Ketone-IQ + bicarbonate have documented synergy).