Most performance supplements overpromise. Sodium bicarbonate doesn't — the science on bicarb is solid, and even the IOC calls it one of the most effective legal performance enhancers out there. From ultras to time trials, here's why bicarb is suddenly everywhere.
There are a lot of so-called things that claim they can boost performance. That is not the case with bicarb. There is zero question that it will help you go faster. The only questions are price and who is going to win: your stomach or the bicarb.
Without going too deep on the science: bicarb (yes, the same sodium bicarb in your fridge) is a potent buffering agent. As your legs become more acidic from the production of lactic acid, the bicarb neutralizes that. What you feel is less burning, so you can push harder.
Last weekend I provided some bicarb to a strong amateur doing a 25-mile MTB race. He had never tried it before. Took it 3 hours before. Had to hit the toilet prior to the race (but that could also be nerves) and said that he felt the best he has ever felt, especially as he got deeper and deeper into the race.
I will say, if there is one product we sell that can legitimately claim the title of "legal doping," it is this. Even the IOC states it is legal and one of the most effective legal performance boosters available.
Bicarb has been around for years, but often resulted in more stomach upset than performance gains. That changed a few years ago with Maurten, who made a more stomach-friendly version.
Today we have 5 choices for bicarb, with price points anyone can afford.
First, how to use it.
Take it around 3 hours before a hard workout. Try not to take it more than once a week. Yes, it is for race day, but you will likely get even more gains picking your one hard workout a week to use it. Not only does this help you get used to it, but you can push harder in that session and make more fitness gains.
Second, the taste.
You are not doing this for taste. You are doing it for performance. Just remember I told you that. Also follow each product's instructions — each differs a bit on the best way to mix and use them.
Now, the choices.
Bicarb 3.0 (Original and Strawberry)
This is the viral hit from Instagram, and I'm thrilled it is now on The Feed. Similar to the Maurten option and $9 per serving with the 10-pack.
Powerbank Nutrition Bicarb ARC (Capsules)
This one has been my new go-to. If you struggle with the texture or taste of the other options, this is the one for you. I just swallow the capsules — albeit a lot. 1 cap for every 10 lbs of body weight. If you are used to the other formats, the capsules are absorbed better, so you can usually take 25% less than, say, Maurten. You can't beat the price on this one. My dosage of 18 caps would be just over $3.50 — half the price of the other options.
Flycarb Bicarb (Flavor and Caffeinated Options)
A huge hit this spring — we sold out for months. You need less of the "mix" or gel portion, so less to swallow, and it has flavors. Price is in line at about $10 per serving.
Maurten is the OG of this wave of bicarb usage. If money is no object and you want the absolute best potential protection for your stomach, this is your choice.
The wildcard of the group. It's not just bicarb — it combines bicarb with nitrates (the beet juice effect) and anti-inflammatory polyphenols in one drink mix. They recommend a 3-day loading protocol for maximum benefit. If you like to plan your big efforts in advance, this is a really interesting option, and I think going to start to become the super start of bicarb.
Happy "legal" doping.
