Sodium Bicarbonate for Performance: Benefits, Dosing and Side Effects | Prof. Lewis Gough

In this episode of We Do Science, I’m joined by Professor Lewis Gough to explore sodium bicarbonate supplementation and its role in sport and exercise performance. We discuss how it works, what the research tells us, and what matters when translating that evidence into practice. Lewis explains the science of buffering, clears up common misconceptions about lactate and muscle fatigue, and shares insights from his research with athletes. We explore which types of exercise may benefit, why individual responses vary, and why a study’s average result doesn’t tell the whole story. We also discuss the practical considerations: dose, timing, gastrointestinal side effects, and the differences between powders, capsules and newer delivery systems. Lewis shares his perspective on combining sodium bicarbonate with other supplements, including beta-alanine, caffeine and nitrates, highlighting where the evidence is stronger and where questions remain. Whether you’re a sports nutrition practitioner, coach or athlete, this conversation explores how to assess sodium bicarbonate’s place within a performance nutrition strategy—and why the individual athlete and their sporting demands matter. CHAPTERS00:00 Introduction 02:24 Introducing Prof. Lewis Gough 14:03 Lactate, muscle fatigue and how buffering works 27:59 Performance evidence and research limitations 40:19 Why individual responses vary 48:02 Which sports and athletes may benefit? 52:04 Side effects, delivery methods and dosing 1:03:42 Repeated exercise bouts and recovery 1:06:13 Combining bicarbonate with other supplements 1:18:38 Key takeaways If you enjoy the episode, please subscribe to We Do Science and share your thoughts in the comments. Connect with Lewis LinkedIn: ⁠https://www.linkedin.com/in/professor-lewis-gough-40550857/ Connect with Laurent: Substack: ⁠⁠https://substack.com/@laurentbannock⁠⁠ Website: ⁠⁠https://www.laurentbannock.com⁠⁠ Instagram: ⁠⁠https://www.instagram.com/laurent_bannock⁠⁠