-1 дн.

Episode 82 [SEASON 2] What We Learned in S1 (And Why S2 Changes Everything) 🚀

Episode 82 [SEASON 2] What We Learned in S1 (And Why S2 Changes Everything) 🚀💬 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the work: ko-fi.com/lactateSummary: What if the foundational principles of your endurance training were based on outdated science? This episode launches Season 2 by dismantling the core myths that hold athletes back. We dive deep into modern sports physiology to reveal the truth. Discover why lactate isn't a toxic waste product but a high-performance fuel and a powerful signaling molecule that boosts brain function via the GPR81 receptor. We'll show you the evidence (Lauersen et al., 2014) that static stretching doesn't prevent injuries—strength training does—and can even decrease your power output. We also shatter the myth of the 30-minute "anabolic window," explaining why total daily protein intake (1.6-2.2 g/kg) is the real driver of recovery, as confirmed by extensive meta-analyses. Finally, we explore why running strengthens, not destroys, your knee cartilage through a process called mechanotransduction. This new understanding of sports physiology provides a clear roadmap: stop fearing lactate and start training to use it better, replace pre-workout static stretches with dynamic movements, focus on your 24-hour nutrition instead of a narrow window, and run with the confidence that you're building more resilient joints. This is the new paradigm of evidence-based sports physiology.Keywords: sports physiology, training myths, endurance training, lactate, stretching, anabolic window, hrv, recovery, running science🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Sun, S., Li, H., Chen, J., & Qian, Q. (2021). Lactate: a multifunctional signaling molecule. *Frontiers in Physiology*, 12, 708353. https://pmc.ncbi.nlm.nih.gov/articles/PMC8225492/Robergs, R. A., Ghiasvand, F., & Parker, D. (2004). Biochemistry of exercise-induced metabolic acidosis. *American Journal of Physiology-Regulatory, Integrative and Comparative Physiology*, 287(3), R502-R516. https://oamonitor.ireland.openaire.eu/national/search/publication?pid=10.1152%2Fajpregu.00114.2004Lauersen, N. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. *British Journal of Sports Medicine*, 48(11), 871-877. https://bjsm.bmj.com/content/bjsports/48/11/871.full.pdfKay, A. D., & Blazevich, A. J. (2012). Effect of acute static stretch on maximal muscle performance: a systematic review. *Medicine & Science in Sports & Exercise*, 44(1), 154-164. https://pubmed.ncbi.nlm.nih.gov/21659901/Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. *British Journal of Sports Medicine*, 52(6), 376-384. https://pubmed.ncbi.nlm.nih.gov/28698222/Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

25 июл.

Episode 81 Blueprint 2027: The Future of Science and Extreme Athletic Optimization 🚀

Episode 81 Blueprint 2027: The Future of Science and Extreme Athletic Optimization 🚀 💬 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: What happens when continuous biosensors, microbiome genetic manipulation, and extreme chemical enhancement merge to break the ultimate barriers of human biology?[cite: 4]. This final special episode projects into the year 2027 to explore the next revolution in sports performance[cite: 4]. We explore the shift from episodic testing to continuous transdermal multi-analyte sensors that measure lactate and ketones in real-time, feeding predictive AI "Digital Twins"[cite: 4]. We dive into nano-enhanced hydration and bio-engineered probiotics designed to bypass our natural carbohydrate absorption limits of 90-120g/h without gastrointestinal distress[cite: 4]. Finally, we tackle the ethical vertigo of myostatin inhibitors and gene therapy, analyzing the ideology behind the "Enhanced Games" and Bryan Johnson's Blueprint[cite: 4]. Is sports becoming a mere demonstration of biomedical engineering?[cite: 4]. We provide actionable advice to navigate this hyper-technological era without losing your interoceptive instinct or risking orthosomnia[cite: 4]. Keywords: future of sports, continuous lactate monitor, digital twins, nano-hydration, microbiome, gene doping, myostatin inhibitors, Enhanced Games, sports ethics, transhumanism 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : The Future of Wellness Report. (2026). An Over-Optimization Backlash and Revenge of the Human: Orthosomnia and the Psychological Demands of Data Obsession. World Bio Market Insights. (2025). Bioeconomy in 2025: Engineered Living Materials (ELMs) and Microbiome Innovations in NextSkins. Horizon Europe. International Testing Agency (ITA) & WADA. (2026). The 2026 Prohibited List: Major Modifications and Explanatory Notes on Cell and Gene Doping. D'Souza, A., & Enhanced Games. (2025). Terms of Service & The Enhanced Games Philosophy. Enhanced Games Official Publications. Regeneron Pharmaceuticals. (2025). Phase 3 Clinical Trial Results: Myostatin/Activin Inhibitors and Energy Regulation Mimetics. ClinicalTrials.gov. Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

24 июл.

Episode 80 The Lactate Awards: Debunking the 5 Biggest Sports Physiology Myths 🏆

Episode 80 The Lactate Awards: Debunking the 5 Biggest Sports Physiology Myths 🏆 💬 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: It is time to clean house before diving into new training cycles[cite: 3]. This special season finale awards the "Lactate Awards" to the five biggest sports physiology myths completely shattered by modern science[cite: 3]. We dismantle the "30-minute anabolic window," proving that total 24-hour protein intake and quality matter far more than rushing a post-workout shake[cite: 3]. You'll discover why pre-workout static stretching actually decreases your functional stiffness and ruins your running economy[cite: 3]. Surprised to hear running destroys your knees? Epidemiological data shows recreational running is actually chondro-protective, feeding your cartilage rather than wearing it down[cite: 3]. We also challenge the "No Pain, No Gain" mentality, explaining why severe DOMS indicates structural tissue damage, not functional adaptation or growth[cite: 3]. Finally, we bury the outdated R.I.C.E. protocol (Rest, Ice, Compression, Elevation); you'll learn why icing delays cellular regeneration and why the new "PEACE & LOVE" protocol, centered on progressive mechanical loading and natural inflammation, is the absolute gold standard for recovery[cite: 3]. Keywords: sports physiology, myth debunking, anabolic window, static stretching, knee osteoarthritis, DOMS, RICE protocol, PEACE and LOVE, mechanotransduction, sports science 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: Is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 10(1), 5. Alentorn-Geli, E., et al. (2017). The association of recreational and competitive running with osteoarthritis of the hip and knee: A systematic review and meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 47(6), 373-390. Dubois, B., & Esculier, J. F. (2019). Soft-tissue injuries simply need PEACE and LOVE. British Journal of Sports Medicine, 54(2), 72-73. Schoenfeld, B. J., & Contreras, B. (2013). Is postexercise muscle soreness a valid indicator of muscular adaptation? Strength & Conditioning Journal, 35(5), 16-21. Afonso, J., et al. (2021). Is delayed onset muscle soreness a valid proxy for muscle hypertrophy? A literature review. Frontiers in Physiology, 12, 736166. Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

21 июл.

Episode 79 Off-Season Strategy How to Rest Without Getting Fat or Slow 🧬

Episode 79 Off-Season Strategy How to Rest Without Getting Fat or Slow 🧬💬 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 off-season isn't a break; it's a calculated biological gamble. This episode dismantles the myth that total rest is recovery, revealing it as a form of structured atrophy. We dissect the science of detraining, explaining the biphasic decay of your VO₂ max—the initial, rapid drop caused by contracting blood plasma volume, followed by a slower decline in mitochondrial enzymes. You'll learn why your hard-earned capillary networks (the "plumbing") remain intact while the enzymes (the "water") drain away, and how this explains your ability to regain fitness quickly. We also expose the metabolic crisis of inactivity: plummeting insulin sensitivity via GLUT4 downregulation, which turns your body into a fat-storage machine. To counter this, we provide a blueprint based on the Minimum Effective Training Dose (METD) to preserve fitness with just 2-3 sessions per week, emphasizing non-negotiable intensity. Finally, we detail the principles of Nutritional Periodization—aggressively cutting carbs while keeping protein high (1.6-2.5 g/kg)—to prevent fat gain and muscle loss, ensuring you start the next season stronger, not slower.Keywords: off-season, detraining, nutritional periodization, minimum effective training dose, vo₂ max, insulin sensitivity, sarcopenia, endurance training, transition phase🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Mujika, I., & Padilla, S. (2000). Detraining: loss of training-induced physiological and performance adaptations. Part I: short term insufficient training stimulus. *Sports Medicine, 30*(2), 79-87. https://pubmed.ncbi.nlm.nih.gov/10966148/Mujika, I., & Padilla, S. (2000). Detraining: loss of training-induced physiological and performance adaptations. Part II: long term insufficient training stimulus. *Sports Medicine, 30*(3), 155-164. https://pubmed.ncbi.nlm.nih.gov/10999420/Madsen, K., Pedersen, P. K., Djurhuus, M. S., & Klitgaard, N. A. (1993). Effects of detraining on endurance capacity and metabolic changes during prolonged exhaustive exercise. *Journal of Applied Physiology, 75*(4), 1444–1451. https://pubmed.ncbi.nlm.nih.gov/8282588/Spiering, B. A., Mujika, I., Sharp, M. A., & Foulis, S. A. (2021). Maintaining physical performance: The minimal dose of exercise needed to preserve endurance and strength over time. *Journal of Strength and Conditioning Research, 35*(5), 1449–1458. https://pubmed.ncbi.nlm.nih.gov/33629972/Barbieri, E., Zignoli, A., Biral, F., & Schena, F. (2024). Cardiorespiratory and metabolic consequences of detraining in endurance athletes. *Frontiers in Physiology, 14*. https://pmc.ncbi.nlm.nih.gov/articles/PMC10853933/Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

17 июл.

Episode 78 The Running Injury Repair Manual Fixing the "Big 4" Without Stopping 🏃

Episode 78 The Running Injury Repair Manual Fixing the "Big 4" Without Stopping 🏃💬 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: Tired of the "Boom-Bust" injury cycle where you rest, feel better, and then immediately get hurt again? This episode dismantles the outdated "rest and wait" model for the "Big 4" running injuries: Patellofemoral Pain (Runner's Knee), IT Band Syndrome, Plantar Fasciitis, and Achilles Tendinopathy. We reveal why these are not inflammatory crises ("-itis") but degenerative problems ("-osis") that require mechanical loading to heal. You'll learn the two critical frameworks for active recovery: Dr. Scott Dye's "Envelope of Function," which explains how to progressively expand your tissue's capacity, and the Silbernagel "Pain-Monitoring Model," a 'Traffic Light' algorithm (0-5/10 pain) with a strict 24-hour rule that tells you exactly how much load is safe. We provide a precise, evidence-based blueprint to fix each injury without stopping your training, from using the Rathleff Protocol's heavy-load heel raises to fix plantar fasciitis, to understanding why ITBS is a compression (not friction) syndrome that requires glute strengthening, not foam rolling the band itself.Keywords: running injury, patellofemoral pain, it band syndrome, plantar fasciitis, achilles tendinopathy, mechanotherapy, rehabilitation, pain monitoring, sports science🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Dye, S. F. (2005). The pathophysiology of patellofemoral pain: a tissue homeostasis perspective. *Clinical Orthopaedics and Related Research*, *436*, 100-110.Fairclough, J., et al. (2006). The functional anatomy of the iliotibial band during flexion and extension of the knee: implications for understanding iliotibial band syndrome. *Journal of Anatomy*, *208*(3), 309–316.Rathleff, M. S., et al. (2015). High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12-month follow-up. *Scandinavian Journal of Medicine & Science in Sports*, *25*(3), e292-e300.Silbernagel, K. G., et al. (2007). Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy: a randomized controlled study. *The American Journal of Sports Medicine*, *35*(6), 897-906.Ashtiani, A. A., et al. (2025). Effectiveness of combining a proximal strengthening exercise program and foot orthosis on pain and performance among women with patellofemoral pain syndrome and a pronated foot: study protocol for a randomized clinical trial. *Trials*, *23*.Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

14 июл.

Episode 77 [IRONMAN NUTRITION SPECIAL] Fueling for a 10+ Hour Race 🏊‍♂️

Episode 77 [IRONMAN NUTRITION SPECIAL] Fueling for a 10+ Hour Race 🏊‍♂️💬 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 televised collapse of Julie Moss at the 1982 Ironman cemented nutrition as the "Fourth Discipline," proving that mental toughness cannot override thermodynamics. This episode dissects the unique bioenergetic crisis of a 10+ hour race, moving beyond simple gels to explore the inescapable caloric deficit where expenditure (700-1,000 kcal/hr) dwarfs absorption capacity (~400 kcal/hr). We unpack the severe consequences of splanchnic ischemia—the shutdown of blood flow to your gut—and the neurobiology of Sensory-Specific Satiety, the "flavor fatigue" that causes your brain to reject the very fuel you need to survive. This deep dive delivers a practical blueprint for execution: learn the elite caffeine micro-dosing protocol that avoids the late-race crash, how to optimize your bike's aerodynamics to carry fuel without penalty, why training your gut with race-day nutrition is non-negotiable, and how to use your Special Needs bags to deliver a "sensory reset" that keeps you fueling for all 10, 12, or 17 hours.Keywords: ironman, ultra-endurance, nutrition, physiology, splanchnic ischemia, glycogen, caffeine, gut training, aerodynamics, flavor fatigue🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Dasa, M. S., Bu, O. A., Sandbakk, Ø., Rønnestad, B. R., Plasqui, G., Gundersen, H., & Kristoffersen, M. (2024). Training volume and total energy expenditure of an Olympic and Ironman world champion: approaching the upper limits of human capabilities. *Journal of Applied Physiology*.Costa, R. J. S., et al. (2017). Gastrointestinal distress: Running versus cycling under matched conditions. *Journal of Science and Medicine in Sport*.How endurance athletes can beat 'flavour fatigue'. Precision Fuel & Hydration. https://www.precisionhydration.com/performance-advice/nutrition/what-is-flavour-fatigue-and-how-endurance-athletes-can-keep-fueling/How much caffeine should you use DURING training and races? Precision Hydration. https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/Ironman's New Bike Hydration Rules 2024: What You Need to Know. Dietitian Approved. https://www.dietitianapproved.com/blog/ironman-bike-hydration-rules-2024Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

10 июл.

Episode 76 [UTMB PREP #2] Hallucinations & Nightmares When the Brain Breaks 🧠

Episode 76 [UTMB PREP #2] Hallucinations & Nightmares When the Brain Breaks 🧠💬 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: Seeing a phantom menagerie of pugs lining the trail or stars draping around your shoulders isn't madness—it's predictable neurobiology. This deep dive dismantles the dangerous myth that ultra-endurance hallucinations are caused by dehydration or metabolic collapse. We reveal the true scientific culprits: extreme sleep pressure forces fragments of REM sleep (your dream state) to intrude into your waking consciousness, while sensory deprivation and neurochemical stress cause your brain to fabricate its own reality. Based on the landmark research of Guillaume Millet, we explain the "Central Fatigue Plateau"—how your brain sacrifices cognitive function to save your muscles from total destruction. Learn the critical difference between elite and amateur sleep strategies, from pre-race sleep banking to mastering the 20-minute micro-nap. We provide the blueprint to manage these Anomalous Perceptual Experiences, explain why you must NOT over-hydrate in response, and teach you how to differentiate a benign vision from life-threatening High Altitude Cerebral Edema (HACE).Keywords: ultra-endurance, utmb, hallucination, sleep deprivation, central fatigue, neuroscience, sports science, ultramarathon, rem sleep, chronobiology🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Anomalous Perceptual Experience During Ultra-Endurance Sport: A Systematic Review. (n.d.). *PubMed*. https://pubmed.ncbi.nlm.nih.gov/41847782/Visual hallucinations in 246-km mountain ultra-marathoners: An observational study. (n.d.). *PubMed*. https://pubmed.ncbi.nlm.nih.gov/34708714/Millet, G., et al. (2011). Neuromuscular Consequences of an Extreme Mountain Ultra-Marathon. *PLOS ONE*. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0017059Millet, G., et al. (n.d.). Alterations of Neuromuscular Function after the World's Most Challenging Mountain Ultra-Marathon. *PLOS*. https://journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0065596&type=printableSleep habits and strategies of ultramarathon runners. (n.d.). *PMC - NIH*. https://pmc.ncbi.nlm.nih.gov/articles/PMC5942705/Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

7 июл.

Episode 75 [TOUR DE FRANCE SCIENCE] Power, Watts & The 8,000-Calorie Limit 🚴‍♂️

Episode 75 [TOUR DE FRANCE SCIENCE] Power, Watts & The 8,000-Calorie Limit 🚴‍♂️💬 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: How are modern Tour de France riders shattering records from the EPO era on heavier bikes? This episode deconstructs the staggering bioenergetics behind Tadej Pogačar’s 7.0 W/kg ascents. We dissect the core science, starting with Herman Pontzer's "Alimentary Limit"—a hard ceiling on human endurance at 2.5 times your Basal Metabolic Rate (BMR). You'll learn why the Tour, at a punishing 4.9x BMR, is a 21-day exercise in controlled metabolic self-destruction, survivable only due to its short duration. We then break down the brutal thermodynamics of climbing: with a Gross Mechanical Efficiency of only 23%, a rider's body must dissipate nearly 1500 watts of waste heat, all while their gut is starved of blood flow. This analysis explains the modern fueling revolution, where ingesting 120g/hr of carbohydrates via a precise 1:0.8 glucose-to-fructose ratio is now standard. Finally, we translate this elite science into an actionable blueprint for you. Learn why you must respect the 2.5x BMR limit on multi-day adventures, how to implement a low-residue pre-race diet, the benefits of fueling Zone 2 rides, and how to "train your gut" to avoid catastrophic GI distress.Keywords: tour de france, cycling, physiology, w/kg, vo₂max, nutrition, alimentary limit, tadej pogačar, gross efficiency, gut training🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Thurber, C., Dugas, L.R., Ocobock, C., Carlson, B., Speakman, J.R., & Pontzer, H. (2019). Extreme events reveal an alimentary limit on sustained maximal human energy expenditure. *Science Advances, 5*(6), eaaw0341. https://www.researchgate.net/publication/333729202_Extreme_events_reveal_an_alimentary_limit_on_sustained_maximal_human_energy_expenditureBerg, O. K. (2024). The Exceptional Power Outputs and VO₂ of climbing in the Tour de France. *Journal of Science and Cycling*. https://www.jsc-journal.com/index.php/JSC/article/view/1054EF Pro Cycling. (n.d.). The Science of Gut Training: How Tour de France Riders Maximize... Retrieved May 2, 2026, from https://www.efprocycling.com/tips-recipes/tour-de-france-tips-gut-training/road.cc. (2024). Comparing the Tour de France bikes that won on the Plateau de Beille in 1998 and 2024: Marco Pantani's Bianchi Mega Pro XL vs Tadej Pogačar's Colnago V4Rs. Retrieved May 2, 2026, from https://road.cc/content/feature/pantanis-1998-bianchi-vs-pogacars-2024-colnago-309423Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

LACTATE

Episode 82 [SEASON 2] What We Learned in S1 (And Why S2 Changes Everything) 🚀

Episode 81 Blueprint 2027: The Future of Science and Extreme Athletic Optimization 🚀

Episode 80 The Lactate Awards: Debunking the 5 Biggest Sports Physiology Myths 🏆

Episode 79 Off-Season Strategy How to Rest Without Getting Fat or Slow 🧬

Episode 78 The Running Injury Repair Manual Fixing the "Big 4" Without Stopping 🏃

Episode 77 [IRONMAN NUTRITION SPECIAL] Fueling for a 10+ Hour Race 🏊‍♂️

Episode 76 [UTMB PREP #2] Hallucinations & Nightmares When the Brain Breaks 🧠

Episode 75 [TOUR DE FRANCE SCIENCE] Power, Watts & The 8,000-Calorie Limit 🚴‍♂️

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Episode 82 [SEASON 2] What We Learned in S1 (And Why S2 Changes Everything) 🚀

Episode 81 Blueprint 2027: The Future of Science and Extreme Athletic Optimization 🚀

Episode 80 The Lactate Awards: Debunking the 5 Biggest Sports Physiology Myths 🏆

Episode 79 Off-Season Strategy How to Rest Without Getting Fat or Slow 🧬

Episode 78 The Running Injury Repair Manual Fixing the "Big 4" Without Stopping 🏃

Episode 77 [IRONMAN NUTRITION SPECIAL] Fueling for a 10+ Hour Race 🏊‍♂️

Episode 76 [UTMB PREP #2] Hallucinations & Nightmares When the Brain Breaks 🧠

Episode 75 [TOUR DE FRANCE SCIENCE] Power, Watts & The 8,000-Calorie Limit 🚴‍♂️

Об этом подкасте

Информация