Dosing Sodium Bicarbonate
Now that the mind-numbing biochemistry is out of the way let’s talk about timing and dosing. According to the 2021 International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance, single-dose supplements of 0.2 to 0.3 g/kg of body weight show improvement in muscular endurance. For example, if you weigh 70kg, your dosing range would be 14 to 21 grams. It’s recommended to ingest it between 60 and 180 minutes prior to exercise in a minimum volume of 0.5 liters of water.
According to the same study, multiple-day protocols of supplementation are most effective in doses of 0.4 to 0.5 g/kg of body weight for three to seven days before competition.
Available Formulas
There are a variety of commercial formulations available. The grocery-store-variety baking soda from Arm and Hammer contains 0.6 grams of NaHCO3 per 1/8 teaspoon. Read the labels on baking soda products carefully and choose a product that just contains baking soda. Many products out there contain other additives, such as cornstarch. Also, make sure your product is fully dissolved in the water before ingestion. Drink slowly over 20 to 30 minutes. This may not be the most palatable concoction you’ve ever ingested; refrigeration can help with the taste as well as adding a very small amount of clear fruit juice or fruit-juice-based soda for flavoring.
https://www.trainingpeaks.com/blog/boost-your-performance-using-simple-baking-soda/
