Research
Energy balance
Sodium bicarbonate supplementation of 0.2-0.3 g/kg body weight, taken 60-90 minutes before exercise, buffers acid buildup to improve high-intensity cycling performance (1-10 minutes).
For races or efforts under 10 minutes, take 0.2-0.3g of sodium bicarbonate per kg of body weight 60-90 minutes before starting. Be aware it can cause stomach issues, so practice with it in training.
GoodSupportsHIGH confidence
0.2 to 0.3 g/kg of body weight, taken 60 to 90 minutes before exercise (may cause gastrointestinal discomfort)
Why this rating
Strong evidence supports its role, though gastrointestinal side effects can limit adherence.
Source
A comprehensive review of the physiology and evidence base to guide the use of ergogenic and medical supplements for enhanced cycling performance
Andrew Rowland et al. · Journal of the International Society of Sports Nutrition · 2026
DOI 10.1080/15502783.2026.2630487
narrative_review
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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