LACTATE

About LACTATE

🎙️ 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

Publisher

LACTATE

Category

sports

Language

en

Explicit

No

First episode

7 Oct 2025

Latest episode

2 Oct 2026

Latest episodes

91 episodes in the feed.

1. 

   2 Oct 2026

   Episode 91 [SCIENCE VS MYTH #12] Are Ice Baths Sabotaging Your Gains? 🧊

   Episode 91 [SCIENCE VS MYTH #12] Are Ice Baths Sabotaging Your Gains? 🧊💬 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:You feel invincible after an ice bath, but are you secretly killing your muscle growth? This episode dismantles the popular myth that feeling recovered equals optimal adaptation. We expose the "dopamine deception"—the euphoric rush that masks a physiological catastrophe for anyone training for hypertrophy. Based on landmark studies, we reveal how cold water immersion (CWI) orchestrates a three-pronged attack on your gains: it triggers "hemodynamic strangulation" that starves muscles of amino acids, it suppresses the master growth pathway mTORC1, and it arrests the satellite cells essential for muscle fiber expansion. The data is clear: routine post-lifting ice baths can slash muscle mass gains by up to 66%. We provide a definitive blueprint on when to use CWI as a strategic tool for tournament survival and why you must avoid it during strength and hypertrophy phases, making it clear that for building muscle, ice baths are a critical mistake.Keywords:ice baths, cold water immersion, muscle growth, hypertrophy, recovery, mtorc1, satellite cells, resistance training, sports science🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Roberts, L. A., Raastad, T., Markworth, J. F., Figueiredo, V. C., Egner, I. M., Shield, A., Cameron-Smith, D., Coombes, J. S., & Peake, J. M. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. The Journal of Physiology, 593(18), 4285–4301. DOI: 10.1113/JP270570Piñero, A., Burke, R., Augustin, F., Mohan, A. E., DeJesus, K., Sapuppo, M., Weisenthal, M., Coleman, M., Androulakis‐Korakakis, P., Grgic, J., Swinton, P. A., & Schoenfeld, B. J. (2024). Throwing cold water on muscle growth: A systematic review with meta‐analysis of the effects of postexercise cold water immersion on resistance training‐induced hypertrophy. European Journal of Sport Science, 24(2), 177–189. DOI: 10.1002/ejsc.12074Fuchs, C. J., Kouw, I. W. K., Churchward-Venne, T. A., Smeets, J. S. J., Senden, J. M., Lichtenbelt, W. D. v. M., Verdijk, L. B., & van Loon, L. J. C. (2020). Post-exercise cooling impairs muscle protein synthesis rates in recreational athletes. The Journal of Physiology, 598(4), 755–772. DOI: 10.1113/JP278996Malta, E. S., Dutra, Y. M., Broatch, J. R., Barroso, R., & Zagatto, A. M. (2021). The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Exercise Performance and Physiology: A Systematic Review with Meta-Analysis. Sports Medicine, 51(1), 161–174. DOI: 10.1007/s40279-020-01362-0Figueiredo, V. C., Roberts, L. A., Markworth, J. F., Fallahi, A. A., Kruse, P. N., Clarke, A. K., Peake, J. M., Cameron-Smith, D., & Raastad, T. (2016). Impact of resistance exercise on ribosome biogenesis is acutely regulated by post-exercise recovery strategies. Physiological Reports, 4(2), e12670. PMID: 26823337Peake, J. M., Roberts, L. A., Figueiredo, V. C., Egner, I., Krog, S., Aas, S. N., Suzuki, K., Markworth, J. F., Coombes, J. S., Cameron-Smith, D., & Raastad, T. (2017). The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise. The Journal of Physiology, 595(3), 695–711. DOI: 10.1113/JP272881Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

2. 

   29 Sept 2026

   Episode 90 [MARATHON] The Pacing Mistake That Blows Up 9 Runners Out of 10 💥

   Episode 90 [MARATHON] The Pacing Mistake That Blows Up 9 Runners Out of 10 💥💬 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:That feeling of starting a marathon too fast is a universal trap, but the physiological cost is far greater than you imagine. This episode dismantles the single biggest marathon pacing mistake: starting even slightly too fast triggers a "supralinear" consumption of your precious glycogen stores. We explain how this recruits fast-twitch muscle fibers that act as glycogen devourers, overwhelming your cellular transport system (the MCT transporters). This chemical bottleneck signals your brain's "Central Governor," which pre-emptively reduces power to your legs to prevent catastrophic failure—this is the real "wall." We provide three science-backed, actionable strategies to perfect your marathon pacing: embrace a strict even-pacing strategy, leverage new continuous lactate biosensors to monitor your effort in real-time, and understand why total passive recovery is scientifically superior to a "cool-down" run for refueling your muscles.Keywords: marathon pacing, hitting the wall, glycogen, central governor, lactate threshold, even pacing, running science, endurance training🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Volejníková, J., Bunc, V., & Tlustý, P. (2021). How recreational marathon runners hit the wall: A large-scale data analysis of late-race pacing collapse in the marathon. *Journal of Human Sport and Exercise*, 16(4proc), S1887-S1901. https://www.researchgate.net/publication/351724031_How_recreational_marathon_runners_hit_the_wall_A_large-scale_data_analysis_of_late-race_pacing_collapse_in_the_marathonPacing strategy patterns and performance outcomes in marathon. (n.d.). *PLOS ONE*. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0352808Noakes, T. D., St Clair Gibson, A., & Lambert, E. V. (2005). From catastrophe to complexity: a novel model of integrative central neural regulation of effort and fatigue during exercise in humans: summary and conclusions. *British Journal of Sports Medicine*, 39(2), 120–124. https://pmc.ncbi.nlm.nih.gov/articles/PMC2564297/Brooks, G. A. (2018). The Science and Translation of Lactate Shuttle Theory. *Cell Metabolism*, 27(4), 757–785. https://pubmed.ncbi.nlm.nih.gov/29617642/Patsnap. (n.d.). *Continuous Lactate Monitoring Wearable Patch — 2026*. Retrieved from https://www.patsnap.com/resources/blog/rd-blog/continuous-lactate-monitoring-wearable-patch-2026/Choi, D., Cole, K., Goodpaster, B. H., Fink, W. J., & Costill, D. L. (1994). Effect of passive and active recovery on the resynthesis of muscle glycogen. *Medicine and Science in Sports and Exercise*, 26(8), 992–996. https://pubmed.ncbi.nlm.nih.gov/7968434/Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

3. 

   25 Sept 2026

   Episode 89 [INCREDIBLE] Why Your Heart Rate Has Been Lying to You All Along 🫀

   Episode 89 [INCREDIBLE] Why Your Heart Rate Has Been Lying to You All Along 🫀💬 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:You trust your watch to guide your training, but what if its core metric—your heart rate—is fundamentally flawed? This episode dismantles the four lies of heart rate monitoring. We expose the hardware failures of optical sensors, from "cadence lock" confusing your step rate with your pulse to signal loss from cold or skin pigmentation. We then dissect the biological deceptions, revealing how cardiovascular drift means a higher heart rate can signal reduced efficiency, not increased effort. We uncover the autonomic paradox where elite athletes in a state of overtraining show deceptively "healthy" recovery metrics, and we demolish the mathematical myth of the "220-minus-age" formula, a non-scientific rule with a massive margin of error. Stop letting a flawed number dictate your training. Learn why a chest strap is superior, how to perform a field test to find your true zones, and why perceived exertion is often the most honest guide to your real-time intensity.Keywords: heart rate, optical sensor, ppg, cardiovascular drift, 220-minus-age, cadence lock, training zones, overtraining, sports science, wearable technology🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Bent, B., Goldstein, B.A., Kibbe, W.A., & Dunn, J.P. (2020). Investigating sources of inaccuracy in wearable optical heart rate sensors. *NPJ Digital Medicine, 3*, 18. DOI: 10.1038/s41746-020-0226-6Coyle, E.F., & González-Alonso, J. (2001). Cardiovascular drift during prolonged exercise: new perspectives. *Exercise and Sport Sciences Reviews, 29*(2), 88-92. DOI: 10.1097/00003677-200104000-00009Gillinov, S. et al. (2017). Variable accuracy of wearable heart rate monitors during aerobic exercise. *Medicine & Science in Sports & Exercise, 49*(8), 1697-1703. DOI: 10.1249/MSS.0000000000001284Le Meur, Y., Pichon, A. et al. (2013). Evidence of Parasympathetic Hyperactivity in Functionally Overreached Athletes. *Medicine & Science in Sports & Exercise, 45*(11), 2061–2071. DOI: 10.1249/MSS.0b013e3182980125Robergs, R. A., & Landwehr, R. (2002). The surprising history of the "HRmax=220-age" equation. *Journal of Exercise Physiology Online, 5*(2), 1-10.Voices generated by artificial intelligence from the scientific report produced by the Lactate team.