Timing is Everything: When to Take Bicarrb for Maximum Effect
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Sodium bicarbonate is one of the most well-researched supplements for endurance athletes, helping buffer the acid that builds up during intense efforts. Better yet, since FLYCARB launched its Bicarrb product it is affordable and does not cause GI distress. But to get the most out of it, timing matters — and the right timing might depend on the kind of event you're doing.
So, when should you take it? The short answer is 2hrs before covers most events, but it depends on the duration and intensity of your event. Let’s dig into why.
The Standard Timing — 2 Hours Before Race Start
Most research and current practice suggest taking sodium bicarbonate about 2 hours before your event. This window allows blood bicarbonate levels to peak, typically between 60 and 180 minutes after ingestion, depending on your body and the dose.
At this point, your body is primed to buffer lactate and hydrogen ions more effectively — helping you maintain pace, power, and performance during high-intensity efforts.
✅ This 2-hour window works well for:
- 5K and 10K races
- Sprint triathlons
- Time trials or short crits
- High-intensity CrossFit or Hyrox-style events
What About Longer Events?
Here’s where things get interesting.
In a marathon, long-distance triathlon, or ultra endurance event, the most demanding efforts often come later in the race — when fatigue sets in, or when you’re pushing pace in the second half.
This raises the question:
Would it be more effective to take sodium bicarbonate closer to the start, or even during the early part of a long race?
? The goal would be to shift the peak effect of bicarbonate to overlap with the toughest moments of a long effort, rather than front-loading all the benefits in the opening hour.
A New Approach — Timing Based on Event Length
We’re exploring this approach more closely, but here’s a general guide:
| Event Type | Recommended Timing | Notes |
|---|---|---|
| Short/Intense (<1 hr) | ~2 hours pre-race | Maximizes buffering right from the start |
| Mid-Length (1–2 hrs) | 90–120 mins pre-race | Traditional strategy still applies well |
| Long (2–4+ hrs) | 90 to 60 mins pre-race | Later timing = better overlap with fatigue |
| Ultra events | At start or during race | Potential for split dosing |
You may want to experiment to find what works best for you. If you often find yourself fading in the final hour of a marathon or Ironman, a later dose may extend your performance curve. Personally, for an upcoming marathon I am planning on dosing 90mins before the event starts.
It is also worth noting that bicarrb cannot be pre mixed. It must be mixed then consumed immediately.
Tips for Finding Your Optimal Timing
- Test in training. Use a race simulation to try different timing strategies and track how you feel.
- Watch for GI symptoms. Everyone absorbs and tolerates bicarbonate differently. Make sure your gut is happy with the dose and timing.
- Hydrate well. Bicarbonate works best when you’re well-hydrated and not depleted in electrolytes.
- Stay consistent. On race day, use the same protocol that worked in training — no surprises.
Final Thoughts
Sodium bicarbonate is a powerful performance enhancer — but timing is everything. For shorter races, 2 hours before start is still a solid strategy. For longer efforts, experimenting with later dosing may provide a performance boost when you need it most.
As research evolves, so does the science of race-day supplementation. We're actively looking into ways to help athletes go further, stronger, and longer — and that includes timing strategies tailored to your event.
Ready to put it to the test? Try our bicarbonate supplement with your next long run or ride.