Summary
Coach Jonathan Lee interviews Dr. Andy Sparks, an exercise physiology researcher at Edge Hill University and Liverpool John Moores University, about the science of sodium bicarbonate supplementation for cycling performance. Sparks explains his research into novel delivery methods for bicarb, including carbohydrate hydrogel systems and enteric-coated mini-tablets that bypass the stomach to reduce GI distress — the primary barrier to bicarb adoption among athletes. The discussion covers the mechanisms behind bicarb's ergogenic effects (extracellular buffering of hydrogen ions during high-intensity exercise), the science behind the Maurten sodium bicarbonate product, optimal timing and dosing strategies, and practical considerations for different types of cycling events. Sparks emphasizes that delivery method matters significantly for both efficacy and tolerability, and that ongoing research is exploring how to make bicarb supplementation more accessible to a broader range of athletes.
Key Points
- Enteric-coated and hydrogel delivery systems can bypass the stomach, significantly reducing GI side effects
- The Maurten bicarb product uses a carbohydrate hydrogel to encapsulate bicarbonate mini-tablets for delayed release
- Research shows delivery method significantly affects both tolerability and blood alkalinity levels
- Bicarb works by increasing extracellular alkalinity, drawing hydrogen ions out of muscle cells to delay fatigue
- The product was developed through collaboration between academic research and sports nutrition industry
- Novel delivery methods may make sodium bicarbonate supplementation practical for a much wider range of athletes
- Individual response varies considerably — some athletes tolerate traditional bicarb fine while others need advanced delivery systems
Key Moments
The GI problem with sodium bicarbonate and how to solve it
Dr. Andy Sparks explains the key challenge of sodium bicarbonate supplementation — GI distress — and how his research team developed enteric-coated and delayed-release capsules to bypass the stomach, using technology borrowed from the pharmaceutical industry.
"Uh, this is interesting because it seems like the first research that's looking into like different vehicle methods for sodium bicarbonate that's proving that this seems to be beneficial rather than whether you're just dumping a bunch of baking soda and water or if you're just, you know, taking a bunch of the tablets. So Andy, with all that said, I'd like to ask you, first of all, great to have you on. And then secondly, can you explain the problems you were trying to solve with this research? And then we can get into what you observed and everything else. Yeah, thanks very much for the intro. I think it's interesting, this area, because the sort of dynamic and the sort of backstory as to my relationship with Morton was that they originally approached me when I was doing some work in this field anyway. And we had this idea that one of the key problems that you have with delivering bicarbonate to be an ergogenic aid is some of the GI upset that you get."
How the Maurten hydrogel delivery system works
Sparks describes the carbohydrate hydrogel system used to encapsulate bicarbonate mini-tablets for delayed release, explaining how this technology was developed through collaboration between academic research and Morton's sports nutrition team.
"we had this idea about trying to bypass the stomach by encapsulating the bicarbonate in either enterically coated or in delayed release capsules."
Study on carbohydrate hydrogel delivery of bicarbonate mini-tablets
Jonathan Lee introduces the February 2024 study examining the effects of a carbohydrate hydrogel system for delivering bicarbonate mini-tablets, looking at both acid-base buffering effectiveness and gastrointestinal symptom reduction in well-trained male cyclists.
"the effects of a carbohydrate hydrogel system for the bent, for the delivery of bicarbonate mini tablets on acid-base buffering and gastrointestinal symptoms in resting well-trained male cyclists."
