Sodium bicarbonate

These are the amounts published trials administered — not a recommendation, and not a dose to copy. Trial participants were screened, supervised and given a characterised preparation. What is in a retail bottle is frequently not what was studied, and the amount that suits one person is not general advice.

• Studied for High-intensity exercise performance

  0.2–0.3 g

  Strong

  Per kilogram of body weight, in solution or capsules, 60–180 minutes before exercise

  The standard dose, roughly 15–25 g for most adults. Doses above 0.3 g/kg increase gastrointestinal problems without further performance benefit.

• Studied for Split-dose and multi-day loading

  0.4–0.5 g

  Limited

  Per kilogram daily, divided across the day for 3–5 days · 3–5 days

  An alternative protocol intended to raise blood bicarbonate with less acute gut distress. Evidence is smaller than for the acute protocol.

This is general information about food, not medical advice. It cannot diagnose, treat or replace guidance from a clinician who knows your history.

Each timing below was actually compared against an alternative in a trial, which is unusual.

• 🏃Before exercise

  Moderate

  Timing has been directly investigated and it matters. Blood bicarbonate peaks somewhere between roughly 60 and 180 minutes after ingestion, and the peak time varies substantially between individuals — enough that sports scientists now recommend testing an individual time-to-peak rather than using a fixed 90-minute rule. Taking it too close to the event means competing before the buffer has risen, and with the gastrointestinal effects at their worst.

  Timing was tested. A trial compared this window against another and reported a difference.

• 🍽️With food

  Moderate

  Co-ingestion with a small carbohydrate-containing meal reduces gastrointestinal symptoms in comparative studies, as does taking it in capsules rather than in solution.

  Timing was tested. A trial compared this window against another and reported a difference.