Know your numbers.
0.3g of sodium bicarbonate per kilogram of body weight. Here's how to dose it, how often to take it, and the efforts where it actually pays off.
0.3g × body
weight (kg)
| Body weight | Dose |
|---|---|
| 60 kg | 18g NaHCO₃ |
| 65 kg | 19.5g NaHCO₃ |
| 70 kg | 21g NaHCO₃ |
| 75 kg | 22.5g NaHCO₃ |
| 80 kg | 24g NaHCO₃ |
High sodium load — skip extra salt in meals on days you take it. Stay well hydrated.
First time? Start at 0.2g/kg and build up. Your gut needs to adapt before hitting full dose.
Never use bicarb for the first time in competition. Practice the protocol in training sessions first.
Strongest evidence for high-intensity efforts lasting 45 seconds to 8 minutes. Less benefit for steady-state aerobic runs over 10K pace.
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.
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.