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: 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