Lactate Gel: Endurance Fuel or Overhyped Myth?
Bruna Mahn hosts Marília Marques and Victor Valente to discuss lactate physiology and its role in sports nutrition.
Understand the role of lactate in energy metabolism and how lactate gels are being evaluated in high-performance sports. Discover key insights on exercise physiology, scientific evidence, and training zones.
Lactate is no longer considered the villain behind muscle fatigue, establishing itself instead as a key energy source during endurance exercise. On an episode of Stemma Performance, host Bruna Mahn sat down with sports nutritionist Marília Marques and triathlon coach Victor Valente to unpack the physiology of this molecule, evaluate the recent buzz surrounding lactate gels, and explain the practical application of metabolic thresholds in training.
What lactate is and debunking the lactic acid myth
The conversation begins by dispelling one of sports' biggest myths: the idea that the body produces lactic acid responsible for delayed onset muscle soreness and burning sensations. Victor Valente explains that the body generates lactate as a byproduct of glycolysis, and metabolic acidosis is actually linked to the accumulation of hydrogen ions (H+), not lactate itself. Far from being toxic waste, lactate acts as a valuable cellular fuel, recycled and utilized by mitochondria to generate energy and sustain effort over longer periods.
Lactate gels in elite sport and scientific evidence
With reports of elite teams using lactate gels at the Tour de France, the panel analyzes the theoretical rationale and practical limitations of this exogenous supplement. Marília Marques details the hypothesis of utilizing a third intestinal absorption pathway that does not compete with glucose and fructose transporters, while Victor notes that scientific literature still lacks conclusive and consistent data on real performance gains. The experts warn that before investing in expensive novelties or risking gastrointestinal distress, amateur athletes should solidify fundamental pillars such as periodization, sleep, and adequate carbohydrate intake.
Lactate thresholds, training zones, and monitoring
In the final segment, the guests address identifying metabolic thresholds (LT1 and LT2) and using lactate as an intensity marker in endurance sports. The coach highlights that the goal of structured training is to increase metabolic efficiency and athlete durability, enhancing the capacity to utilize lactate at higher intensities. For amateurs and beginners, the panel emphasizes that accessible tools—such as rate of perceived exertion (RPE) and heart rate—remain reliable references for pacing efforts and avoiding excessive time in the gray zone.