Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How was your week?
My week was so-so. More on the “so-so” side than the “good” side.
I finally beat the jet lag, but I got injured after Sunday’s long run. I started feeling pain just below my left calf, right at the end of my workout. I spent Sunday resting, and by Monday I was already feeling better. On Tuesday, I went for a run again, and the pain came back, only this time it was more intense. The result: I didn’t run for the rest of the week. I just did spin class and strength training, and I didn’t feel any pain!
I hope it goes away soon, and if not, I’ll have to see a doctor.
Other than that, I worked hard and studied as usual.
Today we're talking about the latest trend: lactate gel. Even though it's a new product on the market, it seems very promising. Could it be something that benefits all runners?
One of the biggest breakthroughs in exercise science over the past few decades has been the discovery that lactate is not simply a waste product of exercise.
When you run, your muscles produce lactate as part of normal energy production, especially as the intensity increases. Rather than building up and causing fatigue, much of that lactate is quickly transported around the body and used as fuel.
This process is known as the lactate shuttle, first described by exercise physiologist Professor George Brooks.
Why Put Lactate in a Gel?
Traditional energy gels provide carbohydrates like glucose, fructose, or maltodextrin, which remain the gold standard for fueling endurance performance.
Lactate gels are different.
Instead of supplying carbs that first need to be processed before being used for energy, these products aim to provide lactate itself, a fuel your body already knows how to use.
What Does the Research Tell Us?
The science behind lactate metabolism is incredibly strong.
We know with confidence that:
✔ Lactate is an important fuel during exercise.
✔ Endurance-trained athletes become highly efficient at producing and using lactate.
✔ The heart actually prefers lactate as a fuel during intense exercise.
✔ Lactate also acts as a signalling molecule, helping regulate important training adaptations.
Where the evidence is still developing is with oral lactate supplementation.
Only a limited number of studies have investigated drinks, salts or gels containing lactate. Some have reported improvements in repeated high-intensity performance and acid-base balance, while others have found little or no additional benefit.
At this stage, the overall evidence is promising but still emerging.
Who's Making Lactate Gels?
The lactate supplement market is still in its early stages. For now, two brands are testing lactate gels: they are ExoLactate and SANTAMADRE.
→ ExoLactate launched a gel pairing 40g of carbohydrate with 5g of lactate, whilst SANTAMADRE's Lactate 60 pairs 40g of carbohydrate (1:1 glucose-fructose) with 60 millimoles (is roughly 6g) of lactate per serving.
SANTAMADRE revealed that it was part of the fuelling strategy behind Yomif Kejelcha's 1:59:41 London Marathon debut — the fastest debut in history — and that the plan added close to 200 millimoles of lactate an hour on top of carbohydrate.
The gels are still being tested; in fact, some cyclists in the Tour de France were seen trying them out.
It is not yet known when the gels will be available for sale to the general public.
Product of the Week
This week's Product of the Week is the IM8 Daily Ultimate Essentials Pro.
I’ve already mentioned it here in the newsletter.
I started taking it this week, and I’m loving it. It tastes really good, different from most multivitamins on the market.
My favorite flavor was acai and berries.
It might still be too early to give an opinion, but I’ve already noticed an improvement in my digestion, and my bowel movements are more regular than before.
I’m a partner with IM8, and there’s a discount coupon on their website. Coupon: anapaulaalonsonh10
The emergence of lactate gels reflects a growing understanding of how endurance athletes produce, recycle, and use energy during exercise.
While the science supporting lactate as a fuel is well established, research on lactate supplementation is still evolving. For now, these products represent an exciting area of innovation rather than a proven game-changer.
I’ll continue to follow the latest research and bring you evidence-based updates that can help you train smarter, recover better, and perform at your best.
It looks like we'll still have to wait a while to hear any updates on lactate gels.
Track of the Week 🎧️
This week's Track of the Week is a remix of a song that's resurfaced now during the World Cup. This is another great track for running in Zone 1 or 2.
I’ve chosen Wonderwall by TEEMID
Any questions or something you would like to share? Drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso