PERFORMANCEPROMISING
Sodium Bicarbonate
Buffers blood pH for 1–7 minute efforts. Real effect, real GI risk.
EFFECTIVE DOSE
0.2–0.3 g/kg, 60–150 min pre-effort — or enteric-coated capsules split over 30 min
HOW IT WORKS
Extracellular bicarbonate buffers hydrogen ions produced during high-intensity work.
WHAT THE EVIDENCE SUPPORTS
- Small but real performance boost in intervals, sprints, combat sports
WHAT TO LOOK OUT FOR
- Test in training first — GI distress can wreck a session.
SIDE EFFECTS
- GI cramping, diarrhea, vomiting at high doses
SOURCES
Reviewed 11/1/2025 · Brawn Supplement Reviewer
Educational content. Not medical advice. Talk to a licensed professional before starting any supplement, especially if you take medications or have a medical condition.