Step 1
Load the buffer
Ingest 0.3g/kg sodium bicarbonate 60–90 minutes before effort.
Pro tip1 / 3
Split the load
What the experts found
What 23 expert sources agree on
Sources broadly agree sodium bicarbonate buffers exercise acidosis and can help short (1-7 min) repeated high-intensity efforts when individually dosed and tested, but the article's central claim — that the benefit does not translate to continuous running — is supported by the strongest meta-analytic evidence.
Where they disagree
Earlier meta-analyses and the Maurten/elite-athlete narrative suggest broader ergogenic value, while the most recent running-specific meta-analysis finds negligible benefit for continuous running once publication bias is corrected.
Sources
The Infoluenced Index weighed 41 expert sources to score this article.
10 combined studies19 individual studies4 qualified experts8 manufacturer
Edited by Luke WelchHow we weigh sources →
01What
The Overview
If you're a mid-distance runner hunting seconds in the 800m or 1500m, sodium bicarbonate might be the marginal gain you're after. According to Jeff Gaudette, co-founder of RunnersConnect and former Olympic Trials qualifier, research shows a 1.5% performance improvement in high-intensity efforts lasting 45 seconds to 8 minutes — roughly equivalent to caffeine. But if you're marathon-bound, the story flips: the Pinto 2025 meta-analysis found that after correcting for publication bias, continuous running shows an effect size of just 0.18, with nearly 30% of users suffering GI distress versus 2.6% on placebo. The headline hero stat comes from cycling, not running. Know your event before you open the tub.
Keely Hodgkinson took Maurten's Bicarb System before her 800m gold at the Paris 2024 Olympics, per Athletics Weekly reporting. Her coach Trevor Painter told Athletics Weekly: "We've not seen any gastro problems — so now you get all the benefits without the negative side effects — I couldn't recommend it strongly enough." That is a mid-distance story. Manufacturer Maurten attributed its Bicarb System to Sebastian Sawe's sub-2 marathon, per Maurten's own race-day account and NutraIngredients reporting. However, Sawe's result came alongside a complex high-carb protocol; the bicarb's isolated contribution was not established, and the Pinto 2025 meta-analysis concludes that single-dose bicarb offers negligible benefit for continuous running. If your event is a marathon, this almost certainly isn't doing what you think it's doing.
02Why
The Evidence
The consensus
Experts agree bicarb buffers short efforts; the marathon evidence is negligible.
03When & Where
Your Routine
When
4–6 weeks out
1 session
What happens
Test tolerance during a hard time trial or interval session. Have bathroom access.
When
Night before
3–7 days
What happens
If multi-day loading, take split dose with dinner.
When
90 min pre-race
5–10 min
What happens
Consume single dose with water or hydrogel; set a timer.
When
Between heats
30–45 min
What happens
Passive rest and rehydrate; blood bicarbonate rebounds in ~45 min.
When
Marathon start
What happens
Leave the bicarb at home; the evidence doesn't support it.
04How
Take Action
Calculate your dose
~18s
Multiply your body weight in kg by 0.3g to get your single-dose target.
Common mistake — Guessing with a kitchen spoon instead of a scale.
Pro tip — Start with 0.2g/kg for your first test.
Test in training
~18s
Take the full dose before a hard time trial or interval session 4–6 weeks pre-race.
Common mistake — First trial on championship race day.
Pro tip — Have bathroom access and a training partner on standby.
Time it right
~18s
Consume 60–90 minutes before your effort, or at your personal ITTP if known.
Common mistake — Taking it 15 minutes before the start.
Pro tip — Set two alarms: one to drink, one to warm up.
Mix and wait
~18s
If using hydrogel, stir and let the gel form fully before drinking.
Common mistake — Chugging immediately without waiting for gel consistency.
Pro tip — Room-temperature water forms hydrogel faster than ice-cold water.
Monitor your gut
~18s
Rate nausea, cramping, and bloating on a 0–10 scale during the session.
Common mistake — Ignoring mild nausea that race-day adrenaline will amplify.
Pro tip — If you score ≥5 on any symptom, abort and try a different format.
Race smart
~18s
Use bicarb only for high-intensity efforts lasting 1–8 minutes.
Common mistake — Using it for a half-marathon or marathon.
Pro tip — Pair with 40g carbs to slow gastric emptying and reduce distress.
Skip the marathon
~18s
For continuous running over 30 minutes, leave the bicarb at home.
Common mistake — Chasing the sub-2 hero stat that belongs to cycling.
Pro tip — Spend the money on a sports dietitian instead.
Maurten Bicarb System
$$$The hydrogel format used by multiple Paris 2024 track medallists; associated with reduced GI distress in cycling trials.
Standard Baking Soda / Sodium Bicarbonate Capsules
$Identical ergogenic potential at the lowest cost; best for athletes with iron-clad stomachs.
Enteric-Coated Bicarbonate Capsules
$$Designed to bypass stomach acid; a middle-ground option for gut-sensitive athletes.
Quick answers
Your questions, answered
- How much sodium bicarbonate should I take before running?
- The standard protocol is 0.3 grams per kilogram of body weight, taken 60–90 minutes before exercise. A 70kg runner would take 21g.
- Does baking soda help marathon runners?
- No. Meta-analytic evidence for continuous running shows negligible benefit after correcting for publication bias, while GI distress risk remains high.
- What is the Maurten Bicarb System?
- It is a hydrogel-encapsulated sodium bicarbonate product designed to reduce gastrointestinal distress compared with traditional baking soda powder.
- How do I avoid stomach issues with sodium bicarbonate?
- Try enteric-coated capsules, a hydrogel delivery system, or split the total dose across 30–60 minutes. Always test in training first.
- Which running events benefit most from bicarb?
- High-intensity efforts lasting roughly 1–8 minutes, such as 800m and 1500m track races, where anaerobic glycolysis dominates.
- Is sodium bicarbonate banned in athletics?
- No, it is not on the WADA prohibited list, but drug-tested athletes should use Informed Sport certified products to minimise contamination risk.
- Can women use sodium bicarbonate for running performance?
- The research is overwhelmingly male; female athletes should consult a certified sports dietitian before adopting standard protocols.