18/08/2026
🧂 Bicarb for Performance ⚡️
Sodium bicarbonate is probably best known as a treatment for heartburn, but it can also be used as an ergogenic aid for high-intensity exercise.
During hard efforts, hydrogen ions accumulate and contribute to the increase in acidity associated with fatigue. Sodium bicarbonate increases the bicarbonate available in the blood, helping to neutralise these hydrogen ions and potentially allowing you to sustain a high power output for longer.
The performance benefits are most relevant to short, high-intensity efforts and repeated hard efforts. Research suggests improvements of around 1-3% can be possible, although the response varies between individuals.
The commonly used dose is 0.2-0.3g/kg of body weight. For a 70 rider, that’s around 14-21g of sodium bicarbonate - which is a very large sodium load (3.8-5.8g).
And that’s where the downside comes in.
GI problems such as nausea, bloating, abdominal pain and diarrhoea are relatively common, particularly with larger single doses. Splitting the dose and taking it with food can improve tolerance, but there is no guarantee it will agree with you.
Avoid taking bicarbonate alongside acidic foods or drinks, as the acid can react with the bicarbonate before it is absorbed, potentially reducing its effectiveness and increasing GI symptoms.
Anyone with high blood pressure, kidney disease, a history of kidney stones, heart problems or who has been advised to restrict sodium should speak to a healthcare professional before using it.
As with any performance supplement, test it in training before using it in competition. The potential benefit is useful, but only if you can actually tolerate it.
