How Lactate & Metabolism Influence Performance
In this episode, I discuss lactate (or \u201clactic acid\u201d) 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.\xa0\nI 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 \u201czones,\u201d the cause of exercise fatigue, and whether more lactate or lactate supplementation improves exercise performance.\nI explain the three I\u2019s (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.\nThis 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.\nAccess the full show notes for this episode at performpodcast.com.\nThank you to our sponsors\nAG1: https://drinkag1.com/perform\nMomentous: https://livemomentous.com/perform\nDavid Protein: https://davidprotein.com/perform\nRenaissance Periodization: https://rpstrength.com/perform\xa0\nContinuum: https://www.continuum.club/perform\nTimestamps\n00:00:00 Lactate\n00:04:21 History of Lactate Discovery\xa0\xa0\n00:11:00 Sponsors: Momentous & David Protein\n00:13:58 Lactate vs. Lactic Acid\n00:17:00 L- vs D-Lactate, Gut Microbiome\n00:19:46 Lactate & Metabolic Acidosis, Ringer\u2019s Solution\n00:22:43 3 Primary Roles of Lactate, Metabolism\n00:29:04 Glucose, Mitochondria & Lactate\n00:36:09 Metabolic Flexibility, Carbs vs. Fat\n00:40:25 Fat Metabolism\n00:44:07 Carbohydrate Metabolism, Lactate Shuttle\n00:50:29 Lactate Efflux, Fast- vs. Slow-Twitch Fibers\n00:53:01 Sponsors: AG1 & Renaissance Periodization\n00:55:42 Alcohol, Fat, Hangover & Exercise\n01:02:54 Is More Lactate Better?, Lactate Supplementation\n01:08:50 Sponsor: Continuum\n01:10:21 Cause of Exercise Fatigue\n01:14:52 Investigate: Lactate Analyzers, Lactate Threshold\n01:19:37 Lactate Threshold, Fatigue, Endurance Performance; Zone 2 Training\n01:26:52 Tools: VDOT Calculation, Measure Lactate & Lactate Threshold\n01:33:01 Interpret: Lactate Levels, Metabolic Flexibility\n01:36:12 Interpret: Lactate Threshold\n01:38:24 Intervene: Metabolic Flexibility, Training & Mitochondria; Fatigue\n01:46:52 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media\nDisclaimer & Disclosures