How Lactate & Metabolism Influence Performance

2024/7/17

Perform with Dr. Andy Galpin

Dr. Andy Galpin

Dr. Andy Galpin: 乳酸并非运动疲劳的元凶，而是人体能量代谢中重要的参与者，它在多种器官系统中发挥着积极作用，包括促进线粒体生成、调节代谢性酸中毒、作为糖异生的前体以及充当信号分子。传统观点认为乳酸是肌肉疲劳的废物，但实际上，乳酸是细胞在不同能量来源（碳水化合物与脂肪）之间有效转换的关键，对线粒体健康至关重要。不同类型的肌肉纤维对乳酸的利用方式不同，乳酸水平与耐力表现和训练区域密切相关。乳酸补充剂对运动表现的影响尚不明确，但控制乳酸水平和乳酸阈值对于改善代谢灵活性、提高能量水平和增强运动表现至关重要。通过监测乳酸水平和乳酸阈值，并结合不同强度的训练，可以改善线粒体健康，减少疲劳，提高运动表现。

Deep Dive

Chapters

El lactato, a menudo malinterpretado como un producto de desecho, juega un papel vital en el metabolismo y el rendimiento deportivo. Estimula la biogénesis mitocondrial, actúa como precursor de la gluconeogénesis y funciona como una molécula de señalización crucial.

El lactato no causa fatiga muscular, sino que la previene.
Tiene beneficios generalizados para la salud, incluyendo la salud del corazón, el cerebro y los intestinos.
El lactato es la principal fuente de energía para la respiración mitocondrial y un precursor de la gluconeogénesis.

Shownotes Transcript

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).