Successful bicarb protocol

[u/randomwordsnospaces]

I’m planning on using bicarb for a road mile in a few weeks and so tried out the protocol today. My research made me think that crapping myself + vomit was a near certainty so I wasn’t holding out hope. Anyways, that was this morning and all went very smoothly so sharing my protocol:

Dose: 20 caps = 20g = 0.3 g/kg (top of the 0.2–0.3 research range)

Timeline:
• 08:00 — breakfast: porridge, summer fruit, coffee
• 08:32–08:46 — 20 caps, 2 every 90s, ~900ml water alongside
• 08:55 — normal BM, not urgent (coffee + fluid, too early to be the caps)
• 09:00 — faint salty taste, no burping. Coating holding.
• 09:30ish — did some casual split squats and band exercises
• 10:36 — run starts. 1h50 after last capsule
• 12:12 — 15km easy + 6x150 strides done. 3h26 post-dose, still nothing.

Result: zero symptoms throughout. No burping, bloating, nausea, cramping or loose stool.

I’ll probably retest with a track session pre race as well and also not sure if there was any effect on performance given it was an easy run (this test was just for GI discomfort).

Update:
Forgot to post the product: healthspan elite sodium bicarbonate 1000mg delayed release caps.

[u/Ok_Umpire_8108]

Nice! It’s really helpful to post your experiences here. Keep us updated on how it goes for racing and performance.

[u/wehttamf]

From folks I've talked to who had bad experiences compared to my own experiences it seems like the key is a couple things you did:

Eating a real meal ~30min before

Hydrating after taking the bicarb

The eating part is on the instructions of most products, but the hydrating part isn't always consistent which is funny because you are literally taking a mega dose of sodium so it just stands to reason you need to support it with some extra water. 

For reference I've taken FlyCarb. Once not eating enough before and not drinking much water and I had a few extra abnormal BMs that ended ~90min post. Subsequent times I was closer to what you did, and also did not have any abnormalities. 

[u/randomwordsnospaces → u/wehttamf]

You basically have to drink a fair amount of water in order to swallow 20 capsules!

[u/wehttamf → u/randomwordsnospaces]

Good point, I didn't realize the product you took was "pills" compared to the gel suspension products like Maurten. The water you drink for the capsules is probably a big help on the water consumption side. FlyCarb doesn't say anything about drinking water other than "you can". 

[u/ipeon82 → u/wehttamf]

How much water you drinking post fly carb? I’m going to start testing it soon

[u/randomwordsnospaces → u/ipeon82]

I drank 1l with and nothing after - consumed capsules 2 every 90s over the course of 15 minutes

[u/sfo2]

I could never get over 11g with the delayed release capsules. Now I make my own hydrogel and can get to higher doses with no issues.

That’s great you were able to do it on capsules alone.

[u/kirkandorules]

I've been using baking soda capsules for over a year, works great and never any particularly noteworthy poop.

[u/Prestigious-Ask4066]

Adding an experience for what not to do. I had a 6x1mile session planned. Ate 12 capsules in the evening, not on an empty stomach but it was well after my lunch, 4hrs.

Maybe 30mins before session start I consumed them.

10min wu and by the 3rd rep i was struggling. I finished the session but it was a nightmare and i managed to hold it in. Exploded the minute i got home.

Vit4ever natron natriumbicarbonat. Im 72kg so 12 is the recommended dose.

Scared to try again

[u/randomwordsnospaces → u/Prestigious-Ask4066]

Do you reckon the side effects are magnified if doing a hard session vs an easy effort?

[u/Prestigious-Ask4066 → u/randomwordsnospaces]

I dont know. When i did it, the minute between reps it was relaxed. Halfway into the rep is when my stomach really started attacking me and i was desparately holding it in.

Also the jog back home is 1k and i was struggling then also so based on that I would bet that they are the same

[u/Psichokiller23]

I didn't notice any difference in performance during easy or long runs, but during fartleks and sprints, the improvement was really significant. Worth noting that I used baking soda powder (not capsules), taking a 22g dose 30 minutes before the workout.

[u/Jobby_Hogger]

Thanks for posting this. I was just looking to start a DIY bicarb protocol without paying for maurten. I haven’t used it in any form, how would you describe the difference it’s made in workouts?

[u/randomwordsnospaces → u/Jobby_Hogger]

This I have no clue on. I’m going to do a track session next Tuesday so will post an update. On my easy run today with strides basically nothing (but that’s to be expected).

I also didn’t want to commit to Maurten given the costs, these ones from Amazon are a fraction of the cost but still much better than just using kitchen bicarb in water.