In this episode, I discuss lactate (or “lactic acid”) and its essential roles in metabolism and athletic performance. Lactate is commonly misinterpreted as the waste product responsible for muscle soreness and exercise fatigue. However, I explain why it is produced, how lactate positively affects multiple organ systems, and its critical function in metabolism and as a signaling molecule.
I explain the concept of metabolic flexibility and how lactate helps cells effectively transition between energy sources (carbs vs. fats). I describe why lactate is essential for mitochondrial health and how different muscle fiber types use lactate. I also discuss how lactate relates to endurance performance and training “zones,” the cause of exercise fatigue, and whether more lactate or lactate supplementation improves exercise performance.
I explain the three I’s (investigate, interpret, intervene) to determine your lactate levels and lactate threshold and how to use different exercise intensities to improve mitochondrial health and reduce fatigue.
This episode will help listeners appreciate the vital role of lactate in overall health and understand how lactate levels should inform training and exercise to improve metabolic flexibility, increase energy, and enhance performance.
Access the full show notes for this episode at performpodcast.com).
Thank you to our sponsors
AG1: https://drinkag1.com/perform)
Momentous: https://livemomentous.com/perform)
David Protein: https://davidprotein.com/perform)
Renaissance Periodization: https://rpstrength.com/perform)
Continuum: https://www.continuum.club/perform)
Timestamps
00:00:00 Lactate
00:04:21 History of Lactate Discovery
00:11:00 Sponsors: Momentous & David Protein
00:13:58 Lactate vs. Lactic Acid
00:17:00 L- vs D-Lactate, Gut Microbiome
00:19:46 Lactate & Metabolic Acidosis, Ringer’s Solution
00:22:43 3 Primary Roles of Lactate, Metabolism
00:29:04 Glucose, Mitochondria & Lactate
00:36:09 Metabolic Flexibility, Carbs vs. Fat
00:40:25 Fat Metabolism
00:44:07 Carbohydrate Metabolism, Lactate Shuttle
00:50:29 Lactate Efflux, Fast- vs. Slow-Twitch Fibers
00:53:01 Sponsors: AG1 & Renaissance Periodization
00:55:42 Alcohol, Fat, Hangover & Exercise
01:02:54 Is More Lactate Better?, Lactate Supplementation
01:08:50 Sponsor: Continuum
01:10:21 Cause of Exercise Fatigue
01:14:52 Investigate: Lactate Analyzers, Lactate Threshold
01:19:37 Lactate Threshold, Fatigue, Endurance Performance; Zone 2 Training
01:26:52 Tools: VDOT Calculation, Measure Lactate & Lactate Threshold
01:33:01 Interpret: Lactate Levels, Metabolic Flexibility
01:36:12 Interpret: Lactate Threshold
01:38:24 Intervene: Metabolic Flexibility, Training & Mitochondria; Fatigue
01:46:52 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media
Disclaimer & Disclosures)
