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.

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.”

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.

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.

• [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

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In this episode, we explore the concept of chronotype, which reflects an individual’s biological circadian timing and how it manifests in preferred sleep–wake patterns. Understanding chronotype is important because it differs from simple diurnal preference, which may be shaped by lifestyle or psychological factors rather than biology.

We examine how chronotype is measured, from gold-standard laboratory methods to validated questionnaires used in field studies. The discussion also highlights the importance of accounting for sleep debt when estimating true biological timing. Finally, we consider the limitations of consumer devices and the practical implications of assessing chronotype in real-world settings.

• [02:02] Understanding chronotypes
• [06:26] Measuring chronotypes
• [15:12] Genetic and environmental influences on chronotypes
• [28:34] Health implications of chronotypes
• [52:21] Practical applications

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• Related previous episodes: 495, 470, 469

Creatine is best known as a sports supplement for enhancing muscle strength and high-intensity performance. But could it also improve brain health and cognitive function? Or are such claims overhyped?

If creatine can support brain health, it could have implications for aging, neurodegenerative diseases, concussion recovery, and mental fatigue.

In this podcast episode, Professor Eric Rawson discusses what current science says about creatine’s effects on the brain, including memory, executive function, and protection against neurological stress.

Professor Rawson provides context on how creatine works in the body, why the brain might benefit, and what evidence exists so far.

Eric Rawson, PhD is Professor and Chair in the Department of Health, Nutrition & Exercise Science at Messiah University. For over twenty years, his research has centered on the interplay between nutrition and skeletal muscle, notably investigating how creatine supplementation affects both muscle and brain function.

• [03:14] Understanding creatine: biochemistry and history
• [07:55] Creatine supplementation and muscle performance
• [09:35] Creatine and brain health: emerging research
• [14:03] Measuring brain creatine: challenges and techniques
• [19:58] Cognitive benefits of creatine supplementation
• [26:23] Evaluating the evidence: caution and promise
• [30:45] Mega dosing and brain health protocols
• [32:04] Creatine for brain health: context matters
• [38:54] Creatine for brain injury and aging
• [51:25] Key ideas segment (Premium-only)

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• Links to related studies (see Related Resources section)