Fat vs Carbohydrates as Energy Sources | 1min snip from Perform with Dr. Andy Galpin

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How Lactate & Metabolism Influence Performance

Perform with Dr. Andy Galpin

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Fat vs Carbohydrates as Energy Sources

Fat can only be metabolized aerobically, providing unlimited energy but at a slow rate. Carbohydrates, however, can be metabolized both aerobically and anaerobically, offering a faster energy source. While fat can sustain continuous exercise for over 30 days due to its abundance in the body, its slow conversion rate makes it less efficient for high-intensity activities.

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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.