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. Thank you to our sponsors AG1:
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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
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