Before a race · sodium bicarbonate

Sodium Bicarbonate

For race day: sodium bicarbonate in enteric capsules, 1200 mg per capsule, taken in the plan at 0.2 to 0.3 g per kg, 120 to 150 minutes before the effort.

5,0/5 3 ratings, 8 reviews
Sodium Bicarbonate jar, 200 enteric capsules

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200 capsulesof 1200 mg each
0.2 to 0.3 g per kgplan: 120 to 150 min before the start
5 capsulesserving from the label
enteric capsuleHPMC shell and gellan gum
129 zł200 enteric capsules; the cost of a single race is under „How to use”

In stock, shipped by 14:00 on business days. Free delivery from 290 zł, below that InPost or DPD, with the cost shown at checkout before you pay.

Full ingredient listHow to useWhat was tested

A food supplement complements your diet. It does not replace varied nutrition or a healthy lifestyle.

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Is this for you?

See whether Sodium Bicarbonate fits your training.

A few questions about your training and diet. You see the result right away, without giving an email: whether this product makes sense in your plan, in what serving and when to take it.

Check in the survey

Why this product

What we got right.

A measured capsule instead of baking soda from a spoon, and a shell that moves the release beyond the stomach.

An enteric capsule, not soda in water

An HPMC shell with gellan gum releases the contents beyond the stomach. That answers the most common problem with bicarbonate, namely stomach complaints.

Sodium Bicarbonate jar, 200 enteric capsules

1200 mg per capsule

At 70 kg, a dose of 0.2 to 0.3 g per kilogram is 14 to 21 g. A capsule holds 1.2 g, so 12 to 17 capsules fit in that range; the eighteenth goes past it to 21.6 g. 200 capsules cover 11 to 16 races.

Bicarbonate and nothing else

Sodium bicarbonate, the capsule shell and an anti-caking agent. No fillers to add weight.

Before exercise

Sodium Bicarbonate

Sodium bicarbonate

Opakowanie Sodium Bicarbonate
How muchDepends on body mass

Below you convert the 0.2 to 0.3 g/kg range into whole capsules.

When120 to 150 min before

Before the effort. Test the timing and your tolerance in training.

HowSplit the serving

Take it gradually over 30 to 60 min, with a carbohydrate meal and fluid.

Sports protocol calculator

How many capsules is that?

1 capsule = 1.2 g of sodium bicarbonate. We convert the range of 0.2 to 0.3 g per kilogram of body mass.

kg
40 kg150 kg

70 kg is an example. Enter your own mass or move the slider.

For 70 kg · starting level 0.2 g/kg11 caps.

That is 13.2 g. The 0.2 g/kg level is 14 g, and whole capsules are rounded down.

This converts into whole capsules, it does not choose a dose for you. The upper limit is not a recommendation. It does not account for tolerance, illness or medicines.

Cheat sheet: test your tolerance first

The schedule starts at 0.2 g/kg. The higher levels are options to test individually, not compulsory next days.

Starting point0.2 g/kg

For 70 kg:14,0 g

11 whole caps.= 13.2 g

After testing tolerance0.25 g/kg

For 70 kg:17,5 g

14 whole caps.= 16.8 g

The upper level of this schedule0.3 g/kg

For 70 kg:21,0 g

17 whole caps.= 20.4 g

With whole capsules we round down so as not to exceed the chosen level. The actual amount can be slightly lower. This is the calculation rule used in this project and it still awaits expert approval.

  1. First try in training.Start from the lower level.
  2. Write down how your body reacts.Watch your stomach, how you feel and the timing.
  3. Only then consider a change.Do not raise the serving automatically. If complaints appear, stop the trial.
Example body masses and capsule counts
Whole capsules, rounded down. You will find the grams for your own mass in the calculator above.
Body mass0.2 g/kg0.25 g/kg0.3 g/kg
50 kg8 caps.10 caps.12 caps.
60 kg10 caps.12 caps.15 caps.
70 kg11 caps.14 caps.17 caps.
80 kg13 caps.16 caps.20 caps.
90 kg15 caps.18 caps.22 caps.
100 kg16 caps.20 caps.25 caps.
In practice

Plan the first trial for a training session. Do not test a new schedule on race day.

An educational calculator for a sports protocol, not an individual recommendation. It does not replace the label or a consultation. Bicarbonate can cause gastrointestinal complaints, so its use requires testing tolerance.

Worth knowing

How does the stepping work?

Start at 0.2 g/kg and test your tolerance in training. The 0.25 and 0.3 g/kg levels are there for comparison, not for raising day by day.

Why not 18 capsules for 70 kg?

A capsule holds 1.2 g. At 0.3 g/kg for 70 kg that is 21 g, while 18 capsules are 21.6 g. The calculator shows 17 capsules, so 20.4 g, because it does not round up.More in the guide (in Polish): Wodorowęglan: łączenie z kofeiną i beta-alaniną, przeliczanie kapsułek z masy ciała, azotany

Can it cause stomach problems?

Yes: nausea, stomach pain, bloating, diarrhoea, vomiting. Splitting the serving over time, a meal and fluid improve tolerance for some people. Test it in training.More in the guide (in Polish): Wodorowęglan sodu: kapsułka dojelitowa a soda, skutki uboczne, sód i masa ciała

What should I eat and drink with the serving?

In the single-dose protocol the meal is about 1.5 g of carbohydrates and about 10 ml of fluid per kilogram of body mass. Test the amounts beforehand, together with tolerance.

Should I take it daily?

No. This is for selected sessions and races. Set the frequency in your plan, allowing for tolerance and health.More in the guide (in Polish): Dla kogo i kiedy: wodorowęglan sodu w planie treningowym

What does the multi-day protocol involve?

400 to 500 mg per kilogram a day, in 4 to 5 portions with meals, for 3 to 5 days before the race. That is a separate schedule to discuss with a specialist. The calculator does not cover it.

Can it be combined with caffeine or beta-alanine?

Test each product on its own first. Several at once blurs the cause of any complaint, and a study of one combination says nothing about the others.More in the guide (in Polish): Wodorowęglan: łączenie z kofeiną i beta-alaniną, przeliczanie kapsułek z masy ciała, azotany

Who should talk to a doctor first?

People with kidney or heart disease, high blood pressure, a sodium-restricted diet, and anyone taking medicines. The product delivers a lot of sodium, and salting meals less does not offset it.More in the guide (in Polish): Wodorowęglan sodu: kapsułka dojelitowa a soda, skutki uboczne, sód i masa ciała

Based on materials prepared by an Olympic dietitian.
Edited by ATHLECOR.

Sources and how current these instructions are
Check the batch number on your own pack.Servings follow the product label and the shop page. If they differ, the label on your pack applies.Australian Institute of Sport: how to use bicarbonateAustralian Institute of Sport: tolerance and limitations
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Answer questions about your training, diet and body mass. See whether the product fits your needs and how to place it in your plan.

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Ingredients without guesswork

Check your serving.

The table states its basis: a serving or 100 g. %NRV is the nutrient reference value for adults, not an individual recommendation.

What one capsule contains

Ingredientper 1 capsuleper 5 capsules
Sodium bicarbonate1200 mg6000 mg
of which sodium329 mg1645 mg

Values from the label, on the basis of one capsule.

Full ingredient list and allergens

Ingredients: sodium bicarbonate, enteric capsule shell: glazing agent hydroxypropyl methylcellulose (HPMC), gelling agent gellan gum; anti-caking agent: magnesium salts of fatty acids. Allergens in the recipe: none. Pack: 200 capsules. Label warning: the product may contain milk, soy, peanuts, gluten-containing cereals and eggs.

Sources
  • Maughan et al., 2018, the IOC consensus statement on dietary supplements in athletes.IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine 52:439. DOI
  • Grgic et al., 2021, the ISSN position stand on sodium bicarbonate.International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. Journal of the International Society of Sports Nutrition 18:61. DOI
  • Hadzic et al., 2019, a review of 35 studies on bicarbonate and the duration of effort.The Impact of Sodium Bicarbonate on Performance in Response to Exercise Duration in Athletes: A Systematic Review. Journal of Sports Science and Medicine 18:271. PubMed
  • Calvo et al., 2021, a meta-analysis of 17 studies on bicarbonate and metabolism during exercise.Effect of sodium bicarbonate contribution on energy metabolism during exercise: a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition 18:11. DOI
  • Gurton et al., 2024, a study of repeated sprints in a simulated football match.Oral but Not Topical Sodium Bicarbonate Improves Repeated Sprint Performance During Simulated Soccer Match Play Exercise in Collegiate Athletes. International Journal of Sport Nutrition and Exercise Metabolism. DOI

The links lead to the publication records (DOI or PubMed).

A document you can open

Batch testing.
A defined scope.

Skan sprawozdania 357243/26/GDY

Report by J.S. Hamilton Poland (accredited laboratory, AB 079) no.357243/26/GDY, batchAC-3.2-2602-01.

What was tested?

Scope: yeasts and moulds, Salmonella, coagulase-positive staphylococci, Escherichia coli, Listeria monocytogenes, and lead, arsenic, cadmium and mercury against Regulation (EU) 2023/915. Metals: within the criterion; micro-organisms below the limits of quantification. The report does not test how well the product works.

What this report does not prove

It is not a study of how well supplementation works, nor an anti-doping certificate. It describes the tested sample from the stated batch.

Thumbnail: page 1 of 2. Compare the batch number with your pack. Tap to open the scan enlarged.

How the formula is built and who decides about it

What customers say

How does it work day to day?

5,0/5 3 ratings, 8 reviews

Reviews in the authors' own wording, written in Polish. The average comes from reviews with a rating. Only reviews linked to an order in the shop carry the „verified purchase” mark.

01.09.2026

Kupiłem z polecenia ninja Witcher na insta, ale dopiero na zawodach w wawie odważyłem się przetestować :D extra produkt

Fizjoterapiaitrening

05.07.2026

Pierwszy raz testowałam na treningu i dopiero później zabrałam na zawody. Dużo wygodniejsze niż kombinowanie z sodą w proszku.

Siwiec

07.06.2026

Wpadłem na ten produkt trochę przypadkiem na Allegro. Wcześniej słyszałem o sodzie przy mocnych treningach, ale jakoś nigdy nie chciało mi się bawić w odmierzanie proszku i picie tego w wodzie. Tutaj forma kapsułek więc postanowiłem sprawdzić przed treningiem pod Hyrox. Pierwszy raz oczywiście zrobiłem test na treningu, a nie przed zawodami, bo bałem się, jak zareaguje żołądek. U mnie było naprawdę ok i przede wszystkim nie miałem tego charakterystycznego problemu po sodzie, którego trochę się obawiałem. Na samym treningu miałem wrażenie, że łatwiej było mi trzymać moc przy kolejnych mocnych odcinkach i nie odcinało mnie tak szybko. Nie powiem, że nagle zrobiłem jakiś wynik, ale różnicę przy intensywnym treningu zdecydowanie zauważyłem. Teraz zostawiam sobie bicarba właśnie na cięższe jednostki i starty. Fajna rzecz, szczególnie jeśli ktoś trenuje Hyrox i nie chce pić sody rozpuszczonej w wodzie.

Gustaw W.

28.05.2026

Jak na razie dwa razy uzylam bicarba i jestem pozytywnie zaskoczona bo naprawde czuc ze dziala. Ostatnio biegalam dosc mocne odcinki 2 serie 500, 400, 300, 200, 100 m w mocnym tempie, zaczynajac od 3:10 na 500 m i tak coraz szybciej. Naprawdę odczułam, że się zakwaszam mocno ale byłam w stanie biegać te intensywne odcinki i utrzymywać to tempo więc pozytywnie jestem zaskoczona.

Julia Biłas

21.05.2026

Widzę że soda wychodzi z niszy w Polsce. Fajnie ze mamy polski produkt z kapsulce dojelitowej; wychodzi cenowo duzo lepiej niz markowa zagranica. Sztos

Bartek Grzyb

21.05.2026

Jestem po testach bicarba i musze powiedziec ze wyrwalo mnie z butow. Na pewno wezme przed startem hyrox. Myslalem ze beda problemy gastryczne ale ta kapsułka dojelitowa faktycznie działa

Igor S

Show all reviews (8)
12.04.2026

Fajny produkt typowo pod start.

Filip S.

Bałem się, że przy takiej ilości kapsułek będzie ciężko na żołądku, ale u mnie wszystko ok.

Szymon

Good to know before buying

Have a question?

Answers useful before buying and while using the product.

An enteric shell is designed to release the contents beyond the stomach. That form can affect timing and tolerance, but it does not remove complaints. The properties of a specific product need confirming.More in the guide (in Polish): Wodorowęglan sodu: kapsułka dojelitowa a soda, skutki uboczne, sód i masa ciała

Body mass can shift for a while, among other things with the fluids and sodium you take in. In weight-class sports you have to allow for that. Do not assume the same response in everyone.More in the guide (in Polish): Wodorowęglan sodu: kapsułka dojelitowa a soda, skutki uboczne, sód i masa ciała

No. The sport, tolerance and individual response all matter. The complaints can outweigh any benefit.More in the guide (in Polish): Dla kogo i kiedy: wodorowęglan sodu w planie treningowym

Pick a test session, write down the schedule you used, the result and any digestive symptoms. Only after tolerance proves repeatable should you consider using it in a race. The current product instructions remain the reference point.More in the guide (in Polish): Dla kogo i kiedy: wodorowęglan sodu w planie treningowym

We do not assume that an enteric shell guarantees no interaction. Two different timings for taking bicarbonate before effort are in use: 120 to 150 and 60 to 90 minutes. Before combining the two products, agree the schedule with whoever guides your training.More in the guide (in Polish): Wodorowęglan: łączenie z kofeiną i beta-alaniną, przeliczanie kapsułek z masy ciała, azotany

120 to 150 minutes before the effort is the schedule from the plan, inside the 60 to 180 minute range in the 2021 ISSN position stand. We have not studied the peak concentration after this capsule, so the schedule needs a trial in training first.

The 2021 ISSN position stand describes the effect mainly for intense efforts from about 30 seconds to 12 minutes; the AIS classification points to 1 to 7 minutes. In longer races the case appears only where single intense sections decide the result.

Yes. You can buy every product on its own, without a bundle and without the survey. A bundle is the easier choice when you want the timings written out and the whole plan in one basket.

Amounts and servings come from the product label. Statements about what the ingredients do rest on the list of claims authorised in the European Union, and sports schedules on the publications named next to the sentence. The batch test report covers the tested sample, not how well the product works.

More answers:Knowledge base · How the matching works

In a bundle: Race Block, 228 zł
Sodium Bicarbonate together with Beta-Alanine.See the bundle