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🎙️ Lactate, the podcast that deciphers science to improve your performance. Endurance, nutrition, training, recovery – each episode gives you science-based insights to understand, improve, and perform. Voices generated by artificial intelligence from the scientific report produced by the Lactate team. 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work:⁠ https://ko-fi.com/lactate⁠⁠⁠⁠

  1. Episode 57 Barefoot or Minimalist: A Secret for Speed or a Shortcut to Injury? 🏃‍♂️

    23 HR AGO

    Episode 57 Barefoot or Minimalist: A Secret for Speed or a Shortcut to Injury? 🏃‍♂️

    Episode 57 Barefoot or Minimalist: A Secret for Speed or a Shortcut to Injury? 🏃‍♂️💬 Got a question or feedback? Write us at: lactatesports@gmail.com☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactateSummary: The era of carbon-plated super shoes has created a new pathology: intrinsic foot muscle atrophy, or "lazy foot" syndrome. This episode reveals how minimalist running has re-emerged as a clinical antidote. We break down the zero-sum biomechanical trade-off: going barefoot forces a forefoot strike that eliminates the violent "impact transient" on your knees, but massively overloads the Achilles tendon and calf muscles. You'll learn why a sudden transition is catastrophic, leading to bone marrow edema and stress fractures, as your atrophied "foot core" is unprepared for the load. Forget the all-or-nothing approach; this is your blueprint for using minimalism as a precise tool. We provide the gold-standard "Short Foot Exercise" to rebuild your foundation and a strict, 12-to-20-week clinical transition protocol to safely strengthen your feet, improve proprioception, and make you a more resilient runner.Keywords: barefoot running, minimalist shoes, running economy, foot core, injury prevention, carbon plate shoes, biomechanics, gait retraining, wolff's law🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Lieberman, D. E., Venkadesan, M., Werbel, W. A., Daoud, A. I., D'Andrea, S., Davis, I. S., Mang'eni, R. O., & Pitsiladis, Y. (2010). Foot strike patterns and collision forces in habitually barefoot versus shod runners. *Nature*, 463(7280), 531–535. https://pubmed.ncbi.nlm.nih.gov/20111000/McKeon, P. O., Hertel, J., Bramble, D., & Davis, I. (2015). The foot core system: a new paradigm for understanding intrinsic foot muscle function. *British journal of sports medicine*, 49(5), 290. https://pubmed.ncbi.nlm.nih.gov/24659509/Ridge, S. T., Johnson, A. W., Mitchell, U. H., Hunter, I., Robinson, E., Rich, B. S., & Brown, S. D. (2013). Foot bone marrow edema after a 10-wk transition to minimalist running shoes. *Medicine and science in sports and exercise*, 45(7), 1363–1368. (Sourced via BYU News, https://news.byu.edu/news/whoa-there-quick-switch-barefoot-shoes-can-be-bad-bone)Altman, A. R., & Davis, I. S. (2016). The Risks and Benefits of Running Barefoot or in Minimalist Shoes: A Systematic Review. *Sports health*, 8(2), 149–155. https://pmc.ncbi.nlm.nih.gov/articles/PMC4212355/Esculier, J. F., Dubois, B., Dionne, C. E., Leblond, J., & Roy, J. S. (2015). A consensus definition and rating scale for minimalist shoes. *Journal of foot and ankle research*, 8, 42. https://pmc.ncbi.nlm.nih.gov/articles/PMC4543477/SDX Training. (n.d.). *Using Carbon Shoes the Right Way*. Retrieved March 30, 2026, from https://www.sdxtraining.com/Articles/using-carbon-shoes-the-right-wayVoices generated by artificial intelligence from the scientific report produced by the Lactate team.

    16 min
  2. Episode 56 : Open Water Anxiety Why You Panic & How to Swim Straight 🌊

    4 DAYS AGO

    Episode 56 : Open Water Anxiety Why You Panic & How to Swim Straight 🌊

    Episode 56 : Open Water Anxiety Why You Panic & How to Swim Straight 🌊 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: Open water panic is not a failure of your mental fortitude but a profound neurophysiological reflex triggered by a hostile environment. When you dive into cold water, the sudden skin cooling initiates the sympathetically driven Cold Shock Response, causing involuntary hyperventilation and a massive spike in heart rate ; if you simultaneously submerge your face while holding your breath, the parasympathetic Mammalian Diving Reflex activates, commanding your heart to rapidly slow down. This simultaneous "accelerator" and "brake" signaling creates a highly arrhythmogenic Autonomic Conflict, which can lead to severe cardiac instability and sudden incapacitation even in elite athletes. To survive and perform, you must prime your trigeminal nerve by acclimating your face and body for two to three minutes before the race starts, allowing the initial hyperventilation to subside ; mechanically, you must separate sighting from breathing by using the "alligator eyes" technique—lifting only your goggles above the surface to minimize form drag—while relying on bilateral breathing to correct inherent vestibular drift and prevent lateral crossover. Without continuous visual recalibration, accumulating sensorimotor noise guarantees you will naturally swim in circles, a sensory deprivation effect so severe it mimics the isolation of solitary confinement. The ultimate manifestation of this aquatic deprivation was famously experienced by Diana Nyad during her 53-hour Cuba-to-Florida crossing, where she vividly hallucinated the Taj Mahal and scenes from The Wizard of Oz in the dark waters below. Keywords: open water, panic, cold shock response, autonomic conflict, sighting, vestibular drift, mammalian diving reflex 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Shattock, M. J., & Tipton, M. J. (2012). 'Autonomic conflict': a different way to die during cold water immersion? The Journal of Physiology, 590(14), 3219-3230. https://pmc.ncbi.nlm.nih.gov/articles/PMC3459038/ Jacobs, L. F., et al. (2015). Olfactory Orientation and Navigation in Humans. PLOS ONE, 10(6), e0129387. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0129387 Bierens, J. J., et al. (2016). Physiology of drowning: a review. Physiology, 31(2), 147-166. https://journals.physiology.org/doi/pdf/10.1152/physiol.00002.2015 Tipton, M. J., et al. (2017). Cold water immersion: kill or cure? Experimental Physiology, 102(11), 1335-1355. https://www.posturite.co.uk/media/pdf-downloads/Prof-Mike-Tipton.pdf Tipton, M. J. (1989). The initial responses to cold-water immersion in man. Clinical Science, 77(6), 581-588. Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

    24 min
  3. Episode 55 : The Female Athlete Code Mastering Your Cycle & Avoiding the RED-S Trap 🧬

    28 APR

    Episode 55 : The Female Athlete Code Mastering Your Cycle & Avoiding the RED-S Trap 🧬

    Episode 55 : The Female Athlete Code Mastering Your Cycle & Avoiding the RED-S Trap 🧬 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: For over a century, endurance sports operated on the flawed assumption that women were simply small men, leading to catastrophic misapplications of training loads and fueling strategies. The female bioenergetic environment is continuously modulated by 17β-estradiol and progesterone, where systemic estrogen enhances long-chain fatty acid uptake and suppresses hepatic gluconeogenesis during the late follicular and mid-luteal phases ; however, while these molecular shifts in substrate utilization are verified, network meta-analyses prove their translation to actual measurable physical performance across cycle phases is statistically trivial. Rather than paralyzing your programming with rigid cycle-syncing algorithms, which frequently mistime hormonal phases due to massive biological variance, you must track subjective wellness metrics like perceived exertion and prioritize real-time auto-regulation over shifting VO₂ workloads based on assumptions ; elite programming must avoid Low Carbohydrate Availability by matching intake directly to glycolytic session demands to prevent the neuroendocrine collapse of Relative Energy Deficiency in Sport (REDs). An energy deficit independently triggers a severe hypothalamic triage protocol, suppressing T3, halting luteinizing hormone pulsatility, and causing catastrophic skeletal demineralization, a state dangerously masked by the synthetic hormones of oral contraceptive pills. The visceral reality of this physiological starvation was exposed when distance running prodigy Mary Cain suffered three years of amenorrhea and five broken bones under a toxic, weight-obsessed coaching paradigm. Keywords: female athlete, menstrual cycle, relative energy deficiency in sport, low carbohydrate availability, bioenergetics, endocrinology, amenorrhea 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Mountjoy, M., Ackerman, K. E., Bailey, D. M., et al. (2023). 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine, 57(17), 1073-1097. 10.1136/bjsports-2023-106994 McNulty, K. L., Elliott-Sale, K. J., Dolan, E., et al. (2020). The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports Medicine, 50(10), 1813-1827. 10.1007/s40279-020-01319-3 Colenso-Semple, L. M., D'Souza, A. C., Elliott-Sale, K. J., & Phillips, S. M. (2023). Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training. Frontiers in Sports and Active Living, 5. 10.3389/fspor.2023.1054542 Elliott-Sale, K., et al. (2023). The effects of oral contraceptives on exercise performance, substrate oxidation, and hypertrophy. Journal of Applied Physiology, 135(4). 10.1152/japplphysiol.00346.2023 Schlie, Krassowski, and Schmidt. (2025). Methodological standards in menstrual cycle research. Journal of Applied Physiology. 10.1152/japplphysiol.00223.2025 Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

    23 min
  4. Episode 54 : The "Big 5" The Only 5 Supplements That Actually Work 🔬

    24 APR

    Episode 54 : The "Big 5" The Only 5 Supplements That Actually Work 🔬

    Episode 54 : The "Big 5" The Only 5 Supplements That Actually Work 🔬 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: You can either gamble on unregulated industry mythology or build your physiology on the undisputed baseline of performance enhancement. The modern athletic landscape is defined by the "Big 5"—caffeine, creatine, sodium bicarbonate, beta-alanine, and dietary nitrates—which operate on entirely distinct pathways to bypass human bioenergetic bottlenecks ; caffeine acts as an adenosine receptor antagonist to sustain central motor drive ; creatine saturates phosphocreatine stores for accelerated ATP regeneration and neuroprotection ; sodium bicarbonate induces metabolic alkalosis to accelerate acid efflux via MCT transporters ; beta-alanine elevates intracellular carnosine to buffer hydrogen ions ; and dietary nitrates rely on the oral microbiome to reduce the VO₂ cost of submaximal exercise via nitric oxide vasodilation. Elite application requires meticulous periodization, moving away from generalized dosing to specific protocols like utilizing 20 grams of creatine daily for rapid loading prior to base-building blocks , deploying low-dose caffeine at 1 to 3 milligrams per kilogram mid-race , leveraging hydrogel-encapsulated bicarbonate 60 to 180 minutes before 1-to-12-minute high-intensity glycolytic efforts , loading beta-alanine over 4 to 8 weeks for mid-range efforts , and combining acute nitrate shots with a 3-to-7-day loading phase to force maximum plasma nitrite accumulation. Application is heavily dictated by pharmacogenomics, where fast metabolizers thrive on caffeine while slow metabolizers face severe performance decrements , alongside sex-specific differences where nitrates may fail to improve sprint performance in females. The global sports nutrition industry was permanently altered when British sprinters Linford Christie and Sally Gunnell covertly utilized Dr. Roger Harris's unproven "Ergomax C150" creatine at the 1992 Barcelona Olympics. Keywords: caffeine, creatine, sodium bicarbonate, beta-alanine, dietary nitrates, bioenergetics, pharmacogenomics, vo₂ 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : International Olympic Committee. (2018). IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine. https://bjsm.bmj.com/content/52/7/439 Forbes, S. C., et al. (2024). The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Frontiers in Nutrition. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1424972/full Grgic, J., et al. (2020). International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC8427947/ Saunders, B., et al. (2017). beta-alanine supplementation to improve exercise capacity and performance: A systematic review and meta-analysis. ResearchGate. https://www.researchgate.net/publication/310617184_b-alanine_supplementation_to_improve_exercise_capacity_and_performance_A_systematic_review_and_meta-analysis Bailey, S. J., et al. (2009). Dietary Nitrate Supplementation and Exercise Performance. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC4008816/ Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

    22 min
  5. Episode 53 : Bike : Cadence Wars Spin Fast or Push Hard? The Science of Pedaling 🚴‍♂️

    21 APR

    Episode 53 : Bike : Cadence Wars Spin Fast or Push Hard? The Science of Pedaling 🚴‍♂️

    Episode 53 : Bike : Cadence Wars Spin Fast or Push Hard? The Science of Pedaling 🚴‍♂️ 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: The century-long debate between grinding a heavy gear and spinning a light one is finally settled by modern biomechanics. Manipulating your pedaling rate dictates a complex trade-off between peripheral muscular stress and central cardiovascular demand ; lower cadences require massive torque that recruits highly fatigable fast-twitch (Type II) muscle fibers, burning precious glycogen and accumulating fatigue byproducts. Conversely, higher cadences lower the torque threshold, allowing your nervous system to rely on efficient, fat-burning slow-twitch (Type I) fibers, which preserves localized carbohydrate stores ; however, this shifts the burden centrally, exponentially increasing the work of breathing and heart rate. While elite riders with massive VO₂max engines can sustain 95-105 RPM to protect their legs , amateur cyclists should avoid over-spinning and locate their personal metabolic equilibrium. You can find your optimal bioenergetic intersection using a heart rate decoupling test: hold a moderate power output for 10 minutes each at 70, 80, and 90 RPM, selecting the cadence that yields the lowest stable heart rate without intense muscular burning ; avoid low-cadence grinding on flats to prevent patellofemoral joint damage, and stop actively pulling up on the pedals, focusing instead on a powerful downstroke. Your optimal cadence is a dynamic target that scales upward as you push higher watts ; furthermore, extreme high-cadence cycling can induce diaphragm failure, triggering a respiratory metaboreflex that steals blood flow from your legs. This physiological reality explains Lance Armstrong’s legendary 2001 Alpe d'Huez attack, where his hyper-kinetic 90-105 RPM spin weaponized his cardiovascular system to drop Jan Ullrich’s brutal 75-80 RPM mashing. Keywords: cycling cadence, biomechanics, glycogen sparing, torque, vo2max, fast-twitch fibers, cycling economy 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Ahlquist, L. E., Bassett, D. R., Shikcy, R., et al. (1992). The effect of pedaling frequency on glycogen depletion rates in type I and type II quadriceps muscle fibers during submaximal cycling exercise. European Journal of Applied Physiology and Occupational Physiology, 65(4), 360-364. https://doi.org/10.1007/BF00243516 Dunst, A. K., Hesse, C., & Ueberschär, O. (2024). Changes in force-velocity and power-velocity relationships with increasing work rate up to maximal oxygen uptake and to assess the resulting alterations in optimal cadence. Frontiers in Physiology, 15, 1343601. https://doi.org/10.3389/fphys.2024.1343601 Foss, Ø., & Hallén, J. (2004). The most economical cadence increases with increasing workload. European Journal of Applied Physiology, 92(4-5), 443-451. https://doi.org/10.1007/s00421-004-1175-5 Mitchell, U. H., et al. (2019). The Impact of Cycling Cadence on Respiratory and Hemodynamic Responses to Exercise. Medicine & Science in Sports & Exercise, 51(8), 1627-1636. https://doi.org/10.1249/MSS.0000000000001960 Nimmerichter, A., Eston, R., Bachl, N., & Williams, C. (2012). Effects of low and high cadence interval training on power output in flat and uphill cycling time-trials. European Journal of Applied Physiology, 112(1), 69-78. https://doi.org/10.1007/s00421-011-1957-5 Takaishi, T., Yamamoto, T., Ono, T., Ito, T., & Moritani, T. (1998). Neuromuscular, metabolic, and kinetic adaptations for skilled pedaling performance in cyclists. Medicine and Science in Sports and Exercise, 30(3), 442-449. https://doi.org/10.1097/00005768-199803000-00016 Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

    22 min
  6. Episode 52 Your First Triathlon Avoid the 5 Mistakes That Ruin 90% of Races 🏊‍♂️

    17 APR

    Episode 52 Your First Triathlon Avoid the 5 Mistakes That Ruin 90% of Races 🏊‍♂️

    Episode 52 Your First Triathlon Avoid the 5 Mistakes That Ruin 90% of Races 🏊‍♂️ 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: You might think a triathlon is three distinct sports, but science reveals it is a single physiological stressor punctuated by two catastrophic transitions that ruin novice races ; your open-water start triggers a violent autonomic clash between the parasympathetic dive reflex and sympathetic cold shock response, creating erratic cardiac activity and perceived panic , while T1 induces severe postural hypotension as blood rushes to your lower extremities and T2 forces a neuromuscular mismatch where your brain struggles to shift from concentric cycling to eccentric stretch-shortening running, artificially spiking your $VO_2$. To survive, you must execute a 10 to 15-minute cold water habituation before the gun , increase your kick rate in the final 100 meters to preemptively shunt blood , and strictly cap your bike power at 75-85% of FTP using a controlled cadence to preserve glycogen ; integrate 10 to 15-minute micro-bricks off the bike solely to force neural adaptation without accumulating overuse fatigue , while restricting race-day carbohydrate intake to a practiced 30-60g/h to prevent splanchnic ischemia. Defying all conventional physiological metrics, outliers like Sister Madonna Buder have executed these survival mechanics to complete Ironmans into their 90s. Keywords: triathlon, transition, autonomic clash, micro-bricks, glycogen, splanchnic hypoperfusion, vo₂, neuromuscular 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Millet, G. P., & Vleck, V. E. (2000). Physiological and biomechanical adaptations to the cycle to run transition in Olympic triathlon. British Journal of Sports Medicine, 34(6), 384-390. https://pmc.ncbi.nlm.nih.gov/articles/PMC1756235/ Subhan, M. M., et al. (2019). Cold water face immersion in healthy subjects: how a clash of autonomic pathways might contribute to triathlon deaths. Proceedings of The Physiological Society, 44, C22. https://www.physoc.org/abstracts/cold-water-face-immersion-in-healthy-subject-s-how-a-clash-of-autonomic-pathways-might-contribute-to-triathlon-deaths/ Vercruyssen, F., et al. (2002). Influence of cycling cadence on subsequent running performance in triathletes. Medicine and Science in Sports and Exercise, 34(3), 530-536. https://pubmed.ncbi.nlm.nih.gov/11880820/ Peeling, P. D., et al. (2005). Factors influencing pacing in triathlon. Sports Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC4172046/ Shaw, G., et al. (2019). Injury and illness in short-course triathletes: A systematic review. https://pmc.ncbi.nlm.nih.gov/articles/PMC10980869/ Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

    22 min
  7. Episode 51 : The Aero vs. Comfort Battle Nailing Your Bike Position 🚴

    14 APR

    Episode 51 : The Aero vs. Comfort Battle Nailing Your Bike Position 🚴

    Episode 51 : The Aero vs. Comfort Battle Nailing Your Bike Position 🚴 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: To slice through the wind at 50 km/h, you must fold your body into a weapon; but this aerodynamic tuck comes at a brutal physiological cost. When your velocity exceeds 14 m/s, over 90% of resistance is aerodynamic ; lowering your torso reduces your drag coefficient but simultaneously attenuates peak power and VO₂max. Dropping into an extreme tuck closes your hip angle, stretching your bi-articular muscles beyond their optimal length-tension curve. Furthermore, compressing your abdomen against your diaphragm skyrockets the work of breathing, triggering a respiratory metaboreflex that steals oxygenated blood away from your legs via sympathetic vasoconstriction. To maintain your W/CdA ratio without crushing your hip flexors, elite application dictates shortening your crank arms from 175 mm to 160 mm and moving your saddle forward to rotate your center of mass around the bottom bracket. For sub-elite speeds around 32 km/h, prioritize the power preservation rule; holding a slightly higher torso angle prevents the neuromuscular fatigue and vibration trauma that destroy your endurance over a 5-hour race. Do not apply archaic static formulas like KOPS to dynamic aerodynamic setups. Female athletes and smaller riders face distinct biomechanical penalties under the new UCI regulations, as forced 400 mm handlebar widths artificially splay their arms, increasing frontal area and causing shoulder pain. Just as Dan Bigham engineered a World Hour Record by prioritizing a 0.164 CdA at altitude over raw wattage, the future of cycling relies on real-time on-bike telemetry to perfectly balance your drag and physiology. Keywords: aerodynamics, biomechanics, time-trial, vo₂max, metaboreflex, hip angle, drag coefficient 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Gnehm, P., Reichenbach, S., Altpeter, E., Widmer, H., & Hoppeler, H. (1997). Influence of different racing positions on metabolic cost in elite cyclists. Medicine and Science in Sports and Exercise, 29(6), 818-823. https://pubmed.ncbi.nlm.nih.gov/9219211/ Fintelman, D. M., Sterling, M., Hemida, H., & Li, F. X. (2015). The effect of time trial cycling position on physiological and aerodynamic variables. Journal of Sports Sciences, 33(16), 1730-1737. https://pubmed.ncbi.nlm.nih.gov/25658151/ Ricard, M., Hills-Meyer, P., Miller, M., & Michael, T. (2006). The effects of bicycle frame geometry on muscle activation and power during a Wingate anaerobic test. Journal of Sports Science & Medicine, 5(1), 25-32. https://pmc.ncbi.nlm.nih.gov/articles/PMC5786204/ Dempsey, J. A., Romer, L., Rodman, J., Miller, J., & Smith, C. (2006). Consequences of exercise-induced respiratory muscle work. Respiratory Physiology & Neurobiology, 151(2-3), 242-250. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2018.01970/xml Barnes, C., Hopker, J., Fennell, C., & Gibson, S. (2024). Validity and Reliability of an On-Bike Sensor System for the Determination of Aerodynamic Drag in Cycling. Journal of Science and Cycling. https://www.jsc-journal.com/index.php/JSC/article/download/901/804/4905 Polanco, A. P., Suarez, D. R., & Muñoz, L. E. (2020). Selection of Posture for Time-Trial Cycling Events. Applied Sciences, 10(18), 6546. https://www.mdpi.com/2076-3417/10/18/6546 Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

    21 min
  8. Episode 50 The Post-Marathon Blueprint What to Do (and NOT Do) After 42.2k 🏃‍♂️

    10 APR

    Episode 50 The Post-Marathon Blueprint What to Do (and NOT Do) After 42.2k 🏃‍♂️

    Episode 50 The Post-Marathon Blueprint What to Do (and NOT Do) After 42.2k 🏃‍♂️ 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: Crossing the finish line is not just a test of endurance but the beginning of a massive physiological trauma; you are dealing with an acute, multi-systemic crisis. Your body faces transient myocardial micro-trauma where cardiac cell walls become highly porous, acute kidney injury marked by a dangerous 48-hour ischemic dip, and neurological cannibalization where your brain physically consumes its own myelin for energy. To survive this, you must adopt complete passive rest for the first 48 to 72 hours, maintaining rigorous hydration and consuming 1.0-1.2 g/kg/h of carbohydrates to support delayed renal recovery and halt catabolism. Crucially, you must strictly avoid NSAIDs like ibuprofen, which double your risk of kidney injury, and shun active recovery methods like elliptical machines that clinically delay organ repair. Understand that the "post-marathon blues" are a real biological consequence of your brain's myelin depletion and neurotransmitter shifts, not just a psychological letdown. This violent biological cost was evident as early as the 1904 St. Louis marathon, where winner Thomas Hicks survived extreme dehydration only through strychnine injections. Keywords: marathon, recovery, myelin, kidney injury, nsaids, necrosis, metabolomics 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Bester, C., & Loots, D. T. (2023). The metabolic recovery of marathon runners: an untargeted 1H-NMR metabolomics perspective. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC10192615/ Warhol, M. J., et al. (1985). Skeletal muscle injury and repair in marathon runners after competition. PubMed. https://pubmed.ncbi.nlm.nih.gov/3970143/ Ramos-Cabrer, P., et al. (2025). Reversible reduction in brain myelin content upon marathon running. PubMed. https://pubmed.ncbi.nlm.nih.gov/40128612/ Frontiers. (2022). Renal Function Recovery Strategies Following Marathon in Amateur Runners. Frontiers in Physiology. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.812237/full MDPI. (2023). Acute Kidney Injury Biomarkers in Marathon Runners: Systematic Review and Meta-Analysis. Medicina. https://www.mdpi.com/1648-9144/61/10/1775 Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

    24 min
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🎙️ Lactate, the podcast that deciphers science to improve your performance. Endurance, nutrition, training, recovery – each episode gives you science-based insights to understand, improve, and perform. Voices generated by artificial intelligence from the scientific report produced by the Lactate team. 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work:⁠ https://ko-fi.com/lactate⁠⁠⁠⁠

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  • Creator
    LACTATE
  • Years Active
    2k
  • Episodes
    57
  • Rating
    Clean
  • Copyright
    © LACTATE
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    LACTATE