Bicarb+ Protocols explained

In a previous article, we explained what bicarbonate—or “bicarb” for short—is and how the body’s own acid-base buffer system works. In this post, we’ll show you in which situations bicarbonate can be important and how pre-loading, top-up, and the “gel-only” protocol differ.

Bicarb complements the fueling strategy

Bicarb does not provide energy. It does not replace carbohydrates, fluids, or a personalized electrolyte intake plan.

An effective fueling strategy remains the foundation of our performance. Bicarb can specifically complement this strategy, especially when intense exertion must be sustained for several minutes or repeated.

Sodium bicarbonate also provides a significant amount of sodium. This must be taken into account in your overall fluid and electrolyte strategy. Athletes with high blood pressure or other relevant pre-existing conditions should only consider taking it after consulting a doctor.

Pre-Loading-Protocol

The classic strategy is to take bicarbonate before exercise. The Australian Institute of Sport recommends 0.2–0.4 grams per kilogram of body weight approximately 120–150 minutes before exercise as a general starting point.

For our BICARB capsules, we recommend a dosage of 0.2–0.3 grams per kilogram of body weight. The total dose is divided into two phases:

• 60% about three hours before exercise, along with your last meal
• 40% about one hour before exercise, with water or one of our drink mixes

Pre-loading is particularly suitable for competitions where high intensity is crucial early on or throughout a large portion of the event. These include, for example, shorter cycling time trials, 800-meter runs, 5- and 10-kilometer runs, and rowing competitions.

Top-Up Protocol for Prolonged Exercise

In long competitions, the decisive phase often occurs several hours after the start. At that point, it may be beneficial to specifically replenish the bicarbonate levels that were elevated through pre-loading.

Since re-loading with multiple capsules during a cycling race is hardly practical, our BICARB GEL 40 products combine 5 grams of sodium and potassium bicarbonate with 40 grams of carbohydrates.

 

The gel does not replace a full pre-loading regimen. That would require multiple gels and thus a large additional amount of carbohydrates. However, after pre-loading is complete, it can be specifically integrated into the fueling strategy as a top-up.

Depending on the duration of the race and prior loading, an additional 1 to a maximum of 3 gels can be used. The goal is to replenish bicarbonate levels in preparation for a later intense phase of the race.

Gel-Only Protocol During Exercise

With the Gel-Only Protocol, we do not pre-load. Instead, we specifically consume bicarbonate during prolonged exercise.

BICARB GEL 40 provides 5 grams of bicarbonate and 40 grams of carbohydrates per serving. This allows us to integrate bicarbonate intake directly into our fueling strategy. The goal is to raise bicarbonate levels as the exercise progresses and make the additional buffering capacity available for a later, intense phase of the race.

This protocol is particularly useful for long-distance endurance races where, after several hours, there are still decisive climbs, pace increases, or an intense final stretch. These include, for example, long-distance triathlons, gravel races, road classics, and ultra races.

We should tailor the number and timing of the gels to the race duration, our carbohydrate goal, total sodium intake, and our individual tolerance. Like any fueling strategy, the “gel-only” protocol should be tested in training before the race. We explain the scientific basis in detail in our separate article on the bicarbonate gel study.

Which protocol is best suited for which type of exertion?

• Pre-Loading: For competitions where high intensity begins early on or accounts for a large portion of the exertion.
• Pre-Loading with Top-Up: For longer competitions where a decisive intense phase is not expected until several hours after the start.
• Gel-Only: A new and promising approach for long-duration activities with an intense final phase.

All protocols must be tested during training

Regardless of the protocol chosen, timing, dosage, and tolerability must be tested in advance during training. At the same time, the amount of sodium ingested via capsules or gels, as well as the 40 grams of carbohydrates per BICARB GEL 40, must be factored into the overall fueling strategy.

A study protocol should not be adopted unchanged as an individual intake recommendation. Body weight, duration of exercise, race profile, and personal tolerance determine which strategy makes sense.

Conclusion

Bicarb can specifically supplement our fueling strategy during intense exercise. Which protocol makes sense depends primarily on when the decisive phase of the race takes place.

Classic pre-loading is the most thoroughly studied strategy for shorter, high-intensity activities. In longer competitions, a top-up can help replenish bicarbonate levels for a later phase of the race. The “gel-only” protocol offers another option for consuming bicarbonate directly during exercise.