Table of Contents
- Introduction
- Guest Information
- Timestamps
- Related Resources
- Premium Content
- Detailed Study Notes
- Transcript
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Introduction
Sodium bicarbonate is one of the most consistently supported ergogenic aids in sports nutrition research, yet its underlying mechanisms and real-world applications remain widely misunderstood.
For many athletes and coaches, the common story is that sodium bicarbonate works by lowering blood lactate. In fact, the opposite occurs: blood lactate is often elevated post-exercise when sodium bicarbonate has been ingested.
Recent meta-analyses indicate that sodium bicarbonate supplementation consistently provides a performance benefit in the range of 1–3%. On paper that may seem modest, but in competitive sport such differences often separate podium places from the rest of the field.
More recent developments have focused on how to optimise both the timing and formulation of supplementation. The “individualised ingestion timing” approach has emerged as a practical strategy, recognising that the time-to-peak blood bicarbonate concentration varies considerably between individuals.
Similarly, novel formulations are being explored to address issues with gastrointestinal distress and practicality of dosing. These include topical approaches such as sodium bicarbonate lotion, and commercial products like Maurten’s “Bicarb System.”
Looking forward, important questions remain. While classically linked with short-duration, high-intensity efforts, there is growing interest in whether bicarbonate supplementation could also benefit endurance exercise performance, either directly or via enhanced training quality.
In this episode, Prof. Lewis Gough joins to discuss the latest evidence on sodium bicarbonate and performance, its mechanisms, novel delivery systems, and the key directions for future research.
Guest Information
Professor Lewis Gough, PhD
Prof. Lewis Gough is a Professor of Nutrition and Physiology at Birmingham City University and leads the Research Excellence Framework (REF). He is known worldwide for his work on sodium bicarbonate supplementation. His work spans applied sport and exercise nutrition, exercise metabolism, acid–base balance, and fatigue.
Timestamps
- [03:12] Professor Gough’s academic journey
- [06:29] Mechanisms of sodium bicarbonate and historical perspective on lactate
- [11:21] Sodium bicarbonate’s role in performance
- [22:45] Individual responses to sodium bicarbonate
- [26:53] Timing strategies for sodium bicarbonate
- [32:38] Individualized approach to sodium bicarbonate timing
- [36:47] Traditional vs. novel delivery methods
- [44:27] Practical recommendations for athletes
- [51:18] Future research directions
- [01:02:08] Key Ideas segment
Related Resources
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- Related studies:
- The Reproducibility of Blood Acid Base Responses in Male Collegiate Athletes Following Individualised Doses of Sodium Bicarbonate: A Randomised Controlled Crossover Study
- The effects of sodium bicarbonate supplementation at individual time-to-peak blood bicarbonate on 4-km cycling time trial performance in the heat
- Post-exercise Supplementation of Sodium Bicarbonate Improves Acid Base Balance Recovery and Subsequent High-Intensity Boxing Specific Performance
- Oral but Not Topical Sodium Bicarbonate Improves Repeated Sprint Performance During Simulated Soccer Match Play Exercise in Collegiate Athletes
- The Effects of a Novel Sodium Bicarbonate Ingestion System on Repeated 4 km Cycling Time Trial Performance in Well-Trained Male Cyclists
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