Do Lactate Gels Work? What Science Says About the Supplement
Tested at the Tour de France, the product promises an alternate energy pathway, but experts remain divided.
The use of lactate gels by elite cycling teams has drawn the attention of the endurance community. Learn about the physiological mechanisms behind this innovation and what science reveals about its effects on performance and intestinal absorption.
The high-performance sports world was recently shaken by a nutritional innovation seen at the Tour de France: cyclists from top teams, such as UAE, were spotted consuming lactate gels. Although the role of lactate has been redefined since the 1980s following studies by physiologist George Brooks—demonstrating that the compound is not mere waste, but a fuel produced by the body itself—exogenous intake opens a new chapter of debate among nutritionists and coaches.
The concept behind the gel and the third absorption pathway
The premise behind this supplementation is to explore the dual-fuel concept. In endurance sports, athletes train their gut tolerance to achieve high carbohydrate intake ceilings, often around 120 grams per hour through a combination of glucose and fructose.
The theoretical advantage of exogenous lactate lies in its use of a distinct intestinal transporter, avoiding direct competition with glucose and fructose receptors. On paper, this allows extra energy substrate to reach working muscles without overloading traditional absorption pathways. Some commercial formulations offer around 5 grams of lactate per serving to achieve this effect.
Scientific evidence and gastric tolerance
Despite the buzz and its presence in the pro peloton, scientific data still warrant caution. Endogenous lactate is proven to be an efficient source of energy and stamina, but physiological responses to orally ingested lactate lack robust confirmation.
Preliminary studies show mixed results. While the physiological concept is promising, several research papers have failed to find significant athletic performance gains, and some have reported performance drops linked to gastrointestinal distress. Because digestive systems vary widely between individuals, tolerance to new compounds is a critical factor—just as some athletes struggle with common carbohydrates like fructose.
Advanced supplementation versus foundational training
Established ergogenic aids such as sodium bicarbonate, caffeine, and beta-alanine boast level-A scientific evidence, helping with buffering capacity or perceived exertion during peak-intensity efforts. Lactate aims to operate in that same marginal space, but its utility depends on the athlete's context.
For amateur athletes, chasing marginal gains cannot replace the core performance triad: quality sleep, balanced nutrition, and consistent training periodization. Before investing in expensive products still in the validation stage, the priority remains mastering the fundamentals of hydration, electrolytes, and carbohydrate intake.