How Lactate & Metabolism Influence Performance

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.

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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

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