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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.
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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
- [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
Guest Information
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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.
Danny Lennon has a master’s degree (MSc.) in Nutritional Sciences from University College Cork, and he is the founder of Sigma Nutrition.
Danny is currently a member of the Advisory Board of the Sports Nutrition Association, the global regulatory body responsible for the standardisation of best practice in the sports nutrition profession.
Introduction to this Episode
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 Maurtenʼs “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.
About The Guest
Dr. Lewis Gough is Associate Professor in Nutrition and Physiology at Birmingham City University. He is globally recognized for his research on sodium bicarbonate supplementation in sport, and his work spans applied sport and exercise nutrition, exercise metabolism, acid–base balance, and fatigue.
Useful Terminology for this Episode
- Buffering capacity: The ability of a system (like blood) to resist changes in pH when acids or bases are added. In exercise context, it refers to the bodyʼs capacity to neutralize acid (H⁺ ions) produced during high-intensity work, thereby delaying fatigue.
- Ion disturbance: A disruption in the normal balance of ions inside and outside muscle cells during intense exercise. High-intensity efforts cause accumulation or shifts of ions (especially hydrogen ions (H⁺) and potassium ions (K⁺)), which impair muscle function.
- Critical power (CP): In exercise physiology, critical power is the threshold intensity (power output or pace) that an athlete can theoretically sustain for a very long duration (indefinitely, in theory, though in practice itʼs the boundary of steady-state). Above critical power, fatigue occurs relatively rapidly; below it, steady-state can be maintained.
- W′ (W-prime): The finite work capacity available above critical power. It represents a fixed amount of work (energy) an athlete can perform above CP before exhaustion. If we imagine CP as a “threshold” power, W′ is the reservoir of extra effort one can expend above that threshold.
- Ergogenic window: The period of time during which an ergogenic aid (performance-enhancing substance) is effective in the body. In this context, it refers to the time span after bicarbonate ingestion during which blood bicarbonate is elevated and confers a performance benefit.
- Enteric-coated capsule: A capsule with a special coating that prevents it from dissolving in the acidic environment of the stomach, instead releasing its contents in the intestine.
