#43 - Everything you need to know about lactate and performance

Lactate has become a hot topic in the world of sports in recent years. More and more athletes and coaches are using lactate measurements to manage and optimize training, and yet there are still many misconceptions about what lactate actually is – and what it is not. In this episode, we delve into lactate's fascinating journey from a maligned waste product, accused of making your legs acidic and causing soreness, to a central player in the body's energy metabolism.

We take a closer look at the difference between lactate and lactic acid, and why lactic acid is not actually found in the body. We review how lactate is formed, how it functions as both an energy source and a buffer, and how it is transported around the body through the so-called "lactate shuttle".

We also look at how to use lactate measurements in practice – what they can tell you about your training intensity, where your thresholds lie (LT1 and LT2), and why lactate is in some cases a better predictor of performance than VO2 max. We also cover pitfalls: what actually affects lactate levels, and why a single measurement rarely tells the whole story.

We also round up other aspects of lactate and how it functions as a signaling molecule and what role it plays in everything from muscle metabolism to brain function and perhaps even appetite regulation.

In short: Lactate is not your enemy – it is one of the body's most important fuels, and perhaps your best friend when it comes to understanding and optimizing your performance.

Find the episode here: https://open.spotify.com/episode/5GisbhceyoynZ7E180BkEK?si=09de55069d1f430a