Sigma Nutrition Radio #580: Sodium Bicarbonate for Sports Performance – Prof. Lewis Gough
Oct 14, 2025
Prof. Lewis Gough, an Associate Professor in Nutrition and Physiology, dives into the fascinating world of sodium bicarbonate and its impact on sports performance. He discusses how this agent acts as a buffer against fatigue and the individual variances in response to it. Gough reveals innovative timing strategies for supplementation that enhance effectiveness, along with novel delivery methods to mitigate gastrointestinal issues. He highlights future research directions, including applications for recovery and endurance, making crucial insights accessible for athletes.
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How Bicarbonate Buffers Muscle Acidosis
- Sodium bicarbonate raises blood bicarbonate and pH to increase the extracellular gradient for H+ removal from muscle.
- This accelerates H+ efflux and can delay fatigue during high-intensity efforts lasting ~1–10 minutes.
Lactate Isn’t The Main Fatigue Culprit
- Lactate is not the primary cause of fatigue; ion disturbances like H+ and inorganic phosphate matter more.
- Lactate serves as fuel and a signaling molecule, while H+ and Pi impair calcium binding and contraction.
Bicarbonate’s Effect On Potassium Flux
- Sodium bicarbonate may also alter extracellular potassium, affecting action potentials and muscle function.
- Reduced blood K+ implies more K+ retained in muscle, which may support force and sustain high-intensity efforts.
