Bicarb Caps

The accumulation of lactate during high-intensity anaerobic exercise can contribute to muscular acidification and lead to a decline in performance. Sodium bicarbonate increases the body’s acid buffer capacity and can thus delay the onset of muscular acidosis during intense, anaerobic exercise with high lactate production. At elite level, this can be decisive for placings or qualification. SPONSER® Bicarb Caps are designed for ambitious athletes seeking to improve their anaerobic performance, particularly in disciplines characterised by repeated high-intensity efforts and high lactate production. Typical examples include sprinting, middle-distance running, swimming, rowing, mountain bike XCO and XCE events, nordic and alpine skiing, interval training and team sports that call for explosive efforts.

The performance-enhancing effect of sodium bicarbonate is scientifically well documented. Sodium bicarbonate is classified as an A-category supplement – the highest level of evidence – by organisations such as the Australian Institute of Sport (AIS) and the Swiss Society for Sports Nutrition (SSNS). Its performance-enhancing effects are particularly relevant during high-intensity exercise lasting up to approximately ten minutes. Typical examples include sprint and middle-distance athletics, swimming and rowing. Sports characterised by repeated high-intensity efforts and varying intensities can also benefit from improved acid buffering capacity. These include football, rugby, hockey, cycling time trials, triathlon, CrossFit and combat sports.

The recommended total dose is 0.3 g of sodium bicarbonate per kilogram of body weight, ideally taken approximately 60–90 minutes before competition. Individual tolerance should always be carefully tested in advance. To optimise tolerability, intake may also be staggered. One option is to consume an initial portion several hours before competition, ideally together with a carbohydrate-rich meal, followed by a second intake shortly before the start. Further details are available in the soda-loading dosage protocol. This staggered approach may improve gastrointestinal tolerability and prolong the buffering effect. As with all bicarbonate protocols, individual tolerance must be thoroughly tested under conditions similar to those of the competition.

Competitions vary considerably depending on the discipline, the competition schedule and the type of effort required. While some competitions allow sufficient time to structure a proper nutrition and supplementation strategy, others leave only a limited preparation window immediately before the start. The crucial factor in this is when lactate production peaks and when maximum buffering capacity needs to be available. Furthermore, practical considerations such as pre-competition nervousness, loss of appetite or logistical constraints may influence the way in which the protocol is put into practice. For this reason, athletes are advised to establish an individual, discipline-specific intake protocol together with their coaches and support team in order to maximise the potential benefits of sodium bicarbonate supplementation during high-intensity competition efforts.

With Bicarb Caps, SPONSER® offers a precise, capsule-based sodium bicarbonate supplement designed for easy and individualised dosing. Each capsule contains 1 g of sodium bicarbonate, allowing intake to be adjusted according to body weight and distributed across staggered doses to optimise tolerability. SPONSER® Bicarb Caps were developed according to scientific findings and tested in collaboration with Swiss Cycling – in line with the SPONSER® philosophy: tested, trusted, proven.

SPONSER® Lactat Buffer allows sodium bicarbonate and sodium citrate to be consumed in liquid form approximately 3–4 hours before competition. Combined with a carbohydrate-rich snack or small meal, this approach may further improve tolerability. Ideally, the intake is divided into two phases: an initial preload using Lactat Buffer several hours before competition, followed by Bicarb Caps closer to the start in order to further increase extracellular buffering capacity. Additional information and practical dosage calculations are available in the soda-loading dosage protocol.