For competition target 0.3 grams of sodium bicarb per kg body weight. Each capsule contains 1g of sodium bicarb, i.e. take 3 capsules per 10kg body weight. For example; 70kg of body weight = 21g bicarb = 21 capsules. For training use and testing tolerance, take one to two thirds of the dose (1-2 capsules per 10kg body weight).

Sodium bicarbonate is used by athletes to enhance performance in short, high-intensity anaerobic efforts lasting around 1–10 minutes. It works as a buffering agent, helping to counteract the build-up of acid in the muscles. By reducing or delaying acidosis (the accumulation of hydrogen ions), it enables athletes to sustain higher intensities for longer, particularly in activities such as sprinting, HIIT, rowing, combat sports, and interval training.

Sodium bicarbonate (bicarb) is most useful before short, high-intensity efforts lasting around 1–10 minutes, where muscle acid build-up is a major cause of fatigue. It can help in events such as 400m–1500m track races, 2k rowing time trials, track cycling pursuits, swimming races from 100–400m, combat sport rounds, and hard interval or HIIT sessions. By buffering the accumulation of hydrogen ions in the muscles, it can delay the onset of the “burn” and allow you to sustain a higher intensity for longer. It is generally taken 60–120 minutes before exercise, though dosing should be tested in training first, as it can cause gastrointestinal discomfort. It is less beneficial for long, steady endurance events or very short maximal strength efforts.