Dosing & timing

Know your
numbers.

Your dose

0.3g × body
weight (kg)

60 kg18g NaHCO₃
65 kg19.5g NaHCO₃
70 kg21g NaHCO₃
75 kg22.5g NaHCO₃
80 kg24g NaHCO₃

Our bags are pre-dosed for 60–70kg athletes. Outside this range? Let us know when ordering and we'll adjust.

Frequency & gut training
3×
Max per week

High sodium load — skip extra salt in meals on days you take it. Stay well hydrated.

0.2
g/kg for beginners

First time? Start at 0.2g/kg and build up. Your gut needs to adapt before hitting full dose.

2–3
Training runs first

Never use bicarb for the first time in competition. Practice the protocol in training sessions first.

Best for these efforts
800m – 5KCycling intervalsHYROXTime trialsCrossFit WODsHill repeatsCombat sportsRowing1500m trackSwimming sprints

Strongest evidence for high-intensity efforts lasting 45 seconds to 8 minutes. Less benefit for steady-state aerobic runs over 10K pace.

What not to do
Don't

Take it for the first time on race day. Take it with a full meal. Exceed 3 doses per week. Take extra sodium supplements on the same day. Sip the gel slowly — drink it in one go.

Do

Practice the protocol in training first. Start at 0.2g/kg and build up. Stay hydrated. Reduce sodium from other sources on dose days. Take it 90 minutes before effort, 1 hour after a meal.

Ready to
try it?

Batch 1 · Palo Alto only · $5/bag · Venmo or cash on delivery.

Reserve my bags → How to mix it