Sodium bicarbonate and sodium citrate enhance performance when consumed before high-intensity events. A gain of 1-2% is possible in events lasting a few minutes, and similar gains are likely in events of up to an hour. The substances work by helping to neutralize the acid produced by active muscles. Effective doses (20-30 gm) can make you you vomit or give you diarrhea. Use of the substances for competition may be illegal.