When to take sodium bicarb maurten for peak performance?

December 2, 2025 •

3 min read

According to Maurten's official guidance, the Bicarb System is designed to be taken 1.5–2 hours before intense exercise to buffer muscle acidity and improve performance. This critical timing allows the encapsulated sodium bicarbonate to travel through the stomach and be absorbed in the intestine, minimizing the risk of gastrointestinal issues.

Quick Summary

The Maurten Bicarb System is an advanced fuel designed for high-intensity training and racing. Optimal consumption is 1.5–2 hours before exercise to help buffer muscle acidity and improve performance. This pre-workout timing minimizes digestive side effects, but should be tested in training before race day.

Key Points

Pre-Exercise Timing: Take the Maurten Bicarb System 1.5–2 hours before high-intensity exercise for optimal absorption and effect.
Minimize GI Distress: The hydrogel technology protects the stomach, delivering sodium bicarbonate to the intestine and reducing nausea and bloating.
High-Intensity Focus: The system is most effective for sports with sustained efforts or intervals near the anaerobic threshold, not long, steady-state endurance.
Practice in Training: Always trial the product in training sessions before using it on race day to ensure proper timing and assess individual tolerance.
Follow Mixing Instructions: Precise mixing of the hydrogel and bicarbonate is necessary to ensure the mini tablets are properly encapsulated and absorbed.
Limit Frequency: It is recommended not to exceed 2–3 servings per week due to its high sodium content.

Optimal Timing for Maurten Bicarb

For athletes leveraging Maurten's Bicarb System, timing is paramount to unlock its full performance-enhancing potential while avoiding potential gastrointestinal distress. The product should be consumed 1.5 to 2 hours before high-intensity training or competition. This window is crucial for two primary reasons: absorption and stomach comfort. By consuming it at least 90 minutes beforehand, the mini bicarbonate tablets, encapsulated within Maurten's hydrogel, have sufficient time to reach the intestine for absorption. This bypasses the acidic environment of the stomach, which in traditional sodium bicarbonate intake, often causes bloating, gas, and nausea.

Pre-Exercise Meal Considerations

For the best results, Maurten recommends taking the Bicarb System at least one hour after a proper meal, such as breakfast. This prevents potential clashes in digestion and ensures the hydrogel technology functions as intended. A pre-race meal should be carbohydrate-rich and low in fat and fiber to support both performance and digestion. For instance, a small bowl of oatmeal or a bagel can be consumed two hours before the bicarb intake, fitting within the proper fueling window before your event.

Who Benefits from Maurten Bicarb?

Maurten's Bicarb System is primarily designed for high-intensity sports and intervals, where lactic acid buildup is a limiting factor. It is a powerful tool for athletes in sports requiring sustained efforts near or above the anaerobic threshold. By buffering the rise in muscle acidity, it allows athletes to sustain higher power outputs for longer durations.

List of Benefitting Sports

Mid-distance running (800m-5km): Excellent for managing acidosis during demanding race efforts.
Cycling: Useful for hard interval training and races with short, intense bursts of effort.
Rowing (e.g., 2km): A proven ergogenic aid for high-intensity, maximal performance events.
Swimming (100m-400m): Helps buffer acidity during intense laps and repeated sprints.
Team sports: Aids in repeated, high-intensity sprints common in sports like soccer or rugby.

How to Use Maurten Bicarb: Step-by-Step

The Bicarb System comes in a kit with three components: the bowl (A), the hydrogel (B), and the bicarbonate (C). Following the mixing instructions precisely is vital for the product's effectiveness and to minimize potential discomfort.

Prepare the base: Open the provided bowl (A) and fill it with 200ml of water.
Add hydrogel: Pour in the contents of the hydrogel packet (B), replace the lid, and shake vigorously for a full mixing.
Wait: Allow the mixture to stand for 5 minutes to thicken into a hydrogel.
Add bicarbonate: Open the bicarbonate packet (C) and pour it into the thickened hydrogel.
Mix gently: Stir with a spoon until the mini tablets are evenly distributed. Do not shake aggressively after adding the bicarbonate, as this can affect the encapsulation.
Consume immediately: Ingest the mixture as a single portion immediately after mixing. Do not chew the mini tablets; swallow them whole.

Bicarb System vs. Traditional Bicarbonate Methods


Feature	Maurten Bicarb System	Traditional Sodium Bicarb Powder/Pills
Delivery Method	Encapsulated in hydrogel to bypass the stomach.	Mixed with liquid or taken in capsules, exposing it directly to stomach acid.
Gastrointestinal Comfort	Significantly reduced risk of GI issues like bloating, nausea, and diarrhea.	High risk of GI discomfort, a major drawback for many athletes.
Taste	Generally neutral taste with a slightly salty and sweet flavor.	Palatability is low, often described as unpleasantly salty.
Timing	A specific 1.5–2 hour window before exercise.	Can be taken 1-3 hours before, often requiring smaller, multiple doses.
Cost	High. Positioned as a premium, advanced sports fuel.	Very low, as it is standard baking soda.
Carbohydrate Content	Contains 40 grams of carbohydrates per serving.	Contains no carbohydrates, typically requiring a separate source.

Conclusion

Maurten's Bicarb System provides a sophisticated approach to sodium bicarbonate supplementation, effectively mitigating the common issue of gastrointestinal distress. The key to its success lies in strict adherence to the manufacturer's recommended timing: consuming it 1.5 to 2 hours before high-intensity exercise. This strategy is particularly advantageous for athletes in sports involving repeated, high-effort intervals, such as middle-distance running, cycling, and rowing, where muscle acidity is a limiting factor. The benefits, including a 2-3% performance increase on average in specific scenarios, come with a higher cost compared to traditional baking soda. Regardless of the athlete's level, it is essential to test the product during training sessions to find the optimal protocol for individual tolerance before using it in a race.

For more detailed fueling strategies involving other Maurten products, consult the Maurten Fuel Guides.

Frequently Asked Questions

You should take Maurten bicarb 1.5 to 2 hours before the start of an intense race or competition.

Mix the hydrogel packet with 200ml of water in the provided bowl, shake, wait five minutes for it to form a gel, then stir in the bicarbonate mini tablets and consume immediately.

Maurten bicarb is most effective for high-intensity efforts lasting 1-10 minutes, such as sprints or intervals. Its benefits for prolonged, steady-state events like marathons are still an area of research and anecdotal.

Maurten's hydrogel technology is designed to significantly reduce the gastrointestinal issues common with traditional sodium bicarbonate, but some users may still experience minor discomfort.

Yes, you should consume your pre-exercise meal at least one hour before taking the Bicarb System to ensure optimal absorption.

It is recommended not to exceed 2–3 servings of the Maurten Bicarb System per week due to its sodium content.

Maurten bicarb uses a hydrogel to deliver the supplement, which effectively bypasses the stomach and dramatically reduces gastrointestinal side effects compared to ingesting plain baking soda.