How are lactate gels used and what do they provide?

Lactate gels are one of the major innovations that are emerging in the field of sports nutrition. Although until very recently the use of lactate as an exogenous energy source was a concept practically reserved for research, the company Exolactate has already begun to explain how to use them and what their role is within the nutrition strategy of an endurance athlete.

Lactate gels: how they should be taken and what they provide during exercise

In the second episode of the podcast From Lab to Feel, exercise physiology researcher Aitor Viribay and former professional cyclist Christian Meyer delve into the practical application of these gels after previously explaining the theory about the role of lactate in metabolism.

They do not replace carbohydrates

One of the messages they repeat most during the conversation is that lactate is not intended to replace carbohydrates as the main source of energy during exercise.

As Viribay explains, carbohydrates “are still the kings of energy supply”, so the goal is to complement them with a new energy supply route by incorporating exogenous lactate.

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The gel developed by Exolactate combines 40 grams of carbohydrates, in a 1:1 ratio of glucose and fructose, with 5 grams of lactate, as well as sodium to promote hydration.

Between one and several gels per hour

During the podcast, they explain that the amount will depend on the energy needs of each athlete and the intensity of the effort.

Their recommendation is to consume between one and three gels per hour, although in top-level athletes who work with very high carbohydrate intakes, they could use up to four per hour. This would allow for an intake of 5 to 20 grams of lactate each hour along with the corresponding carbohydrate supply.

Christian Meyer explains that he currently tries to train with a minimum of about 10 grams of lactate per hour and that, in the most demanding training sessions, he combines carbohydrate gels with lactate with other gels that only contain lactate.

They also propose using lactate in light training

One of the most striking aspects is that Exolactate does not limit the use of lactate to competitions or intense training.

Viribay and Meyer explain that they are also experimenting with gels that only contain lactate during low-intensity sessions. According to them, the idea would be to provide energy without resorting to large amounts of carbohydrates while maintaining a high utilization of fats as fuel.

The project leaders indicate that some of these hypotheses still need to be confirmed through scientific studies, although they assure that the initial internal trials point in that direction.

The sensation described by athletes

Christian Meyer recounts several of the sensations he has experienced using these products during his trail running training and competitions.

As he explains, the effect that caught his attention the most was the speed with which he felt energy available after ingesting a gel. “Five or ten minutes later, I felt that I had energy and that I was really well”, he states.

He also claims to have perceived a more constant energy delivery during prolonged efforts, with fewer ups and downs than when using only conventional carbohydrate gels.

Another aspect he highlights is a lower subjective feeling of effort in some high-intensity training sessions and greater mental clarity at the end of long and technical sessions, although he acknowledges that these are personal perceptions.

A product still in full development phase

Viribay insists during the podcast that Exolactate's goal is not only to increase the amount of energy available to the athlete but to open a new energy supply route by harnessing lactate, a molecule that is now considered a fuel used by different tissues in the body.

The project leaders acknowledge that there is still much scientific work ahead to confirm some of the potential benefits they propose, but they believe that the use of exogenous lactate could represent one of the next evolutions in nutrition for endurance sports.

Meanwhile, lactate gels have already begun to leave the laboratory and be used in training and competition, becoming one of the innovations that are generating the most interest within cycling and other endurance disciplines.