Episode 11 : The Carb-Loading Blueprint: Never Hit The Wall Again ⛽

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Summary: Stop fearing "the wall"—transform your race by turning endurance sport into a strategic eating contest. For events over 90 minutes, a meticulous carb-loading strategy is scientifically proven to improve performance by 2-3%. This episode dismantles the metabolic crisis of "bonking"—the catastrophic performance drop when muscle glycogen (your high-octane fuel) runs out, forcing a reliance on slower fat oxidation. We explain the biology of "supercompensation": how depleting glycogen in training upregulates the enzyme glycogen synthase and enhances insulin sensitivity, turning your muscles into sponges ready to store 1.5-2x their normal fuel load. The modern protocol is clear: 36-48 hours pre-race, combine a taper with 10-12 g/kg/day of low-fiber carbs; top off liver glycogen with 1-4 g/kg 1-4 hours before the start; and during the race (>2.5h), target 60-90 g/hr using dual-source (glucose-fructose) blends to maximize absorption via separate intestinal transporters (SGLT1/GLUT5). We also debunk the myth that female athletes respond differently—they store glycogen equally effectively, provided total energy and absolute g/kg intake are sufficient. This is the strategy of elites like Eliud Kipchoge and Tadej Pogačar, who push intake limits to 100-120 g/hr.

Keywords: carb-loading, glycogen, supercompensation, bonking, hitting the wall, endurance, marathon, cycling, glucose, fructose

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references : 

• Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(sup1), S17-S27. https://doi.org/10.1080/02640414.2011.585473
• Hawley, J. A., & Leckey, J. J. (2015). Carbohydrate dependence during prolonged, intense exercise: a tale of two fuels. Journal of Applied Physiology, 119(2), 107-115. https://doi.org/10.1152/japplphysiol.00548.2014
• Jensen, R., Ørtenblad, N., Holmberg, H. C., & Christensen, P. M. (2025). Muscle glycogen supercompensation after cycling and running: A systematic review and meta-analysis. Frontiers in Physiology.
• Pöchmüller, M., Schwingshackl, L., Colombani, P. C., & Hoffmann, G. (2016). A systematic review and meta-analysis of carbohydrate benefits associated with randomized controlled competition-based performance trials. Journal of the International Society of Sports Nutrition, 13, 27. https://doi.org/10.1186/s12970-016-0139-6
• Tarnopolsky, M. A. (2001). Gender differences in substrate metabolism during endurance exercise. Journal of Applied Physiology, 91(1), 225-234. https://doi.org/10.1152/jappl.2001.91.1.225
• Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528. https://doi.org/10.1016/j.jand.2015.12.006

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Episode 10 : [Science vs. Myth #5] "No Pain, No Gain?" is a LIE. Here's What Soreness REALLY Means 🏋️

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Summary: For generations, athletes have chased soreness, believing "No Pain, No Gain". The science is now clear: this is a dangerous myth. Soreness (DOMS) is not a proxy for adaptation; it is a clinical symptom of exercise-induced muscle damage (EIMD) that impairs performance. DOMS isn't the tear itself; it's the delayed "inflammatory soup" of cytokines and swelling that sensitizes your pain receptors 24-72 hours later. Stop wasting time on useless rituals: static stretching is conclusively proven to have zero effect on DOMS or strength recovery. Instead, prioritize fundamentals like 8-10 hours of sleep and immediate post-session nutrition (a 3:1 or 4:1 carb-to-protein ratio). To actively manage severe soreness, science validates massage (the most effective tool), cold water immersion (10-15 min at 10-15°C), and active recovery. However, inflammation is the signal for adaptation. Aggressively blunting it with NSAIDs (no better than placebo) or chronic ice baths might hinder long-term gains. You must periodize recovery: save aggressive tools for competition, not adaptation blocks.

Keywords: doms, exercise-induced muscle damage, eimd, recovery, soreness, stretching, massage, cold water immersion, inflammation, adaptation

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

• Afonso, J., Clemente, F. M., Nakamura, F. Y., Morouço, P., Sarmento, H., Inman, R. A., & Ramirez-Campillo, R. (2021). The effectiveness of post-exercise stretching in short-term and delayed recovery of strength, range of motion and delayed onset muscle soreness: A systematic review and meta-analysis of randomized controlled trials. Frontiers in Physiology, 12, 677581. https://doi.org/10.3389/fphys.2021.677581
• Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Frontiers in Physiology, 9, 403. https://doi.org/10.3389/fphys.2018.00403
• Guo, J., Li, L., Gong, Y., Zhu, R., Xu, J., Zou, J., & Chen, X. (2017). Massage alleviates delayed onset muscle soreness after strenuous exercise: A systematic review and meta-analysis. Frontiers in Physiology, 8, 747. https://doi.org/10.3389/fphys.2017.00747
• Hill, J., Howatson, G., van Someren, K., Leeder, J., & Pedlar, C. (2014). Compression garments and recovery from exercise-induced muscle damage: a meta-analysis. British Journal of Sports Medicine, 48(18), 1340-1346. http://dx.doi.org/10.1136/bjsports-2013-092456
• Schoenfeld, B. J., & Contreras, B. (2013). Is postexercise muscle soreness a valid indicator of muscular adaptations?. Strength & Conditioning Journal, 35(5), 16-21. https://doi.org/10.1519/SSC.0b013e3182a61820
• Souza, M. C., Dantas, G. A. F., Figueiredo, D. H., & Cabral, B. G. A. T. (2021). Are non-steroidal anti-inflammatory drugs effective for delayed onset muscle soreness treatment? A systematic review and meta-analysis. Revista Brasileira de Medicina do Esporte, 27, 516-521. https://doi.org/10.1590/1517-8692202127052021 0041

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Episode 9 : Vegan vs. Carnivore: What the Science Actually Says (And It's Not What You Think) 🌱

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Summary: This isn't "plants vs. meat"; it's a battle of "evidence vs. anecdote." We cut through the polarized debate to reveal the massive asymmetry in scientific validation. High-level meta-analyses show well-planned vegan diets may offer a "moderate but positive effect on aerobic performance," driven by a synergy of mechanisms: enhanced blood flow via nitrate-to-nitric-oxide conversion (vasodilation), superior glycogen saturation from higher habitual carb intake, and reduced inflammation via massive antioxidant loads. Conversely, the carnivore diet exists in a performance "scientific vacuum"—a case study even showed increased physiological stress (higher heart rate), and analyses confirm it's deficient in key micronutrients like Vitamin C and magnesium, while being void of fiber. Success isn't the label; it's the execution. Vegan athletes must use a "nutrient insurance" protocol: mandatory B12 supplementation, pairing non-heme iron with Vitamin C, and combining protein sources (like rice and beans) to hit the leucine threshold. For carnivore-curious athletes, the only science-backed approach is a "strategic carb" model—using a low-carb baseline but fueling high-intensity efforts and races with 30–90 g of carbs per hour. Zach Bitter's 100-mile record wasn't a pure carnivore victory; he confirms using carbohydrates as "rocket fuel" for his peak performance.

Keywords: vegan, carnivore, endurance, sports nutrition, physiology, evidence-based, metabolic flexibility, glycogen, plant-based

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

• Damasceno, Y., Leitão, C., de Oliveira, G., de Lima, J., de Carvalho, P., da Silva, D. C. M., & de Lira, C. A. B. (2024). Plant-based diets benefit aerobic performance and do not compromise strength/power performance: a systematic review and meta-analysis. British Journal of Nutrition, 131(5), 829-840. https://doi.org/10.1017/s0007114523002258
• Kramer, S., Carlsohn, A., & Baur, S. (2021). The impact of vegan and vegetarian diets on physical performance and molecular signaling in skeletal muscle. Current Research in Physiology, 4, 283-291. https://doi.org/10.1016/j.crphys.2021.10.003
• O'Hearn, A. (2024). Can a carnivore diet provide all essential nutrients? Frontiers in Nutrition, 11. https://doi.org/10.3389/fnut.2024.11722875
• O'Malley, M., O'Malley, T., & Williams, C. (2024). The impact of the carnivore diet on athletic performance: a case study. Journal of Exercise and Nutrition, 7(2). https://www.journalofexerciseandnutrition.com/index.php/JEN/article/view/173
• Rogerson, D. (2017). Vegan diets: practical advice for athletes and active individuals. Journal of the International Society of Sports Nutrition, 14(1), 36. https://doi.org/10.1186/s12970-017-0192-9
• Tso, R., & Forde, C. G. (2023). Nutritional considerations for the vegan athlete. Current Opinion in Clinical Nutrition and Metabolic Care, 26(4), 363-370. https://doi.org/10.1097/mco.0000000000000927

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Episode 8 : [Science vs. Myth #4] Are You DESTROYING Your Knees? The Truth About Running Revealed 🏃

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Summary: Does running destroy your knees? A landmark meta-analysis shatters this myth: recreational runners have a lower prevalence of knee osteoarthritis (3.5%) compared to sedentary individuals (10.2%). The "wear and tear" analogy is wrong; articular cartilage is a living, adaptive tissue that requires the "sponge mechanism" of running. This cyclical loading is vital, squeezing out waste and drawing in nutrient-rich fluid. The path to longevity is running intelligently. Build a "muscular exoskeleton" with strength training (≥ 2 days/week, 2-3 sets of 8-12 reps of compound lifts) to make muscles your primary shock absorbers. Reduce impact forces by increasing your cadence 5-10% to prevent overstriding. The risk is a U-shaped curve: inactivity (10.2%) and elite/competitive volume (13.3%) are riskier, though the elite risk may be confounded by acute injuries rather than just mileage.

Keywords: running, knee, osteoarthritis, cartilage, joint health, strength training, biomechanics, cadence, u-shaped curve

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

• Alentorn-Geli, E., Samuelsson, K., Musahl, V., Green, C. L., Bhandari, M., & Karlsson, J. (2017). The association of recreational and competitive running with hip and knee osteoarthritis: A systematic review and meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 47(6), 373-390. https://doi.org/10.2519/jospt.2017.7137
• American College of Sports Medicine. (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise, 41(3), 687-708. https://doi.org/10.1249/MSS.0b013e3181915670
• Dhillon, J., Woolnough, T., Luo, T. D., Glogau, A. I., Glogau, C. R., Scillia, A. J., & Kraeutler, M. J. (2023). Effects of running on the development of knee osteoarthritis: An updated systematic review at short-term follow-up. Orthopaedic Journal of Sports Medicine, 11(3), 23259671231152900. https://doi.org/10.1177/23259671231152900
• Khan, M., O'Donovan, J., Charlton, J. M., Roy, J. S., Hunt, M. A., & Esculier, J. F. (2021). The influence of running on lower limb cartilage: A systematic review and meta-analysis. Sports Medicine, 51(11), 2385-2405. https://doi.org/10.1007/s40279-021-01533-5
• Petersen, J., Nielsen, R. O., Rasmussen, S., & Sørensen, H. (2015). The cumulative loads increase in the knee joint at slow-speed running compared with faster running: A biomechanical study. Journal of Orthopaedic & Sports Physical Therapy, 45(3), 218-225. https://doi.org/10.2519/jospt.2015.5469

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Episode 7 : The Sugar Conspiracy: Is It Fueling Your Wins or Your Weakness? ⛽

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Summary: Why do champions like Eliud Kipchoge consume over 100 g of sugar per hour while popular narratives push low-carb? This episode reveals the real "conspiracy": athletes have historically under-fueled. The difference between the podium and the "bonk"—like Pogačar's infamous collapse on the Granon—is energy availability. The old performance ceiling was 60 g/h, the saturation point of the gut's SGLT1 glucose transporter. The modern breakthrough is using Multiple Transportable Carbohydrates (MTCs); adding fructose opens the separate GLUT5 "express lane", smashing the bottleneck to allow absorption of 90 g/h, 120 g/h, or more. This is a trainable adaptation. Your goal for events >2.5 hours is 90 g/h using a mandatory glucose:fructose blend. You must "train your gut" by methodically increasing from 60 g/h in training sessions to upregulate these transporters. For short, hard efforts (45–75 min), a simple mouth rinse provides a powerful neurological benefit. We also explain why ketogenic (LCHF) diets, while boosting fat oxidation, fail for performance: they provide no benefit and impair high-intensity efforts (>70% VO2max) by being less oxygen-efficient.

Keywords: carbohydrate, sugar, endurance, fueling, gut training, mtc, glucose, fructose, marathon, cycling

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

• Gejl, K. D., & Nybo, L. (2021). Performance effects of periodized carbohydrate restriction in endurance trained athletes a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 18(1), 37. https://doi.org/10.1186/s12970-021-00435-7
• Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(Suppl 1), 25-33. https://doi.org/10.1007/s40279-014-0148-z
• Maughan, R. J., Burke, L. M., Dvorak, J., Larson-Meyer, D. E., Peeling, P., Phillips, S. M., Rawson, E. S., Walsh, N. P., Garthe, I., Geyer, H., Meeusen, R., van Loon, L. J., Shirreffs, S. M., Spriet, L. L., Stuart, M., Vernec, A., Currell, K., Ali, V. M., Budgett, R. G.,... Engebretsen, L. (2018). IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine, 52(7), 439-455. https://doi.org/10.1136/bjsports-2018-099027
• Pochmuller, M., Schwingshackl, L., Colombani, P. C., & Hoffmann, G. (2016). A systematic review and meta-analysis of carbohydrate benefits associated with randomized controlled competition-based performance trials. Journal of the International Society of Sports Nutrition, 13, 27. https://doi.org/10.1186/s12970-016-0139-6
• Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528. https://doi.org/10.1016/j.jand.2015.12.006
• Viribay, A., Fernández-Elías, V. E., & Mielgo-Ayuso, J. (2IA). The ergogenic effects of acute carbohydrate feeding on endurance performance: a systematic review, meta-analysis and meta-regression. European Journal of Sport Science, 1-12. https://doi.org/10.1080/17461391.2023.2233812

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Episode 6 : [Science vs. Myth #3] The Stretching LIE: Why Everything You've Been Told Is Wrong 🤸

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Summary: That pre-run static stretch you’ve done for years? The science is clear: it’s not preventing overall injuries and is likely making you slower. This episode dismantles the stretching dogma, revealing the truth behind the ritual—your muscle-tendon system is a biological pogo stick, and its stiffness is crucial for running economy. Prolonged static stretching acutely turns that spring into a sponge, temporarily reducing its ability to store and return elastic energy and impairing performance by an average of 3.7%. We also debunk the recovery myths: lactate isn't a toxic waste product but a valuable fuel your body clears naturally within an hour of exercise , and stretching has no clinically significant effect on delayed onset muscle soreness (DOMS). The true chronic benefit of stretching is neurological—an increase in your nervous system's "stretch tolerance"—not a significant physical lengthening of the muscle. The evidence-based alternative is a dynamic warm-up to prime the system: 5-10 minutes of light cardio followed by active movements like leg swings and walking lunges, and finishing with sport-specific strides. For injury prevention, the data is unequivocal: strength training is vastly more effective, reducing sports injury risk by up to 68.5%, compared to a negligible 3.7% for stretching. If you have a specific mobility restriction, use static stretching as a targeted tool (15-30s holds, 2-4 reps) in a separate session, not as a warm-up. As marathon legend Eliud Kipchoge’s famous inflexibility demonstrates, the goal isn't maximal flexibility but functional mobility tuned for performance.

Keywords: stretching, injury prevention, running economy, dynamic warm-up, static stretching, mobility, strength training, delayed onset muscle soreness, lactate

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

• The impact of stretching on sports injury risk: a systematic review of the literature. (2004). Medicine & Science in Sports & Exercise. https://pubmed.ncbi.nlm.nih.gov/150767771
• Effects of stretching before and after exercising on muscle soreness and risk of injury: Systematic review. (2002). BMJ. https://www.researchgate.net/publication/11186856_Effects_of_stretching_before_and_after_exercising_on_muscle_soreness_and_risk_of_injury_Systematic_revieW
• Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. (2015). Applied Physiology, Nutrition, and Metabolism. https://cdnsciencepub.com/doi/10.1139/apnm-2015-0235
• Do Exercise-Based Prevention Programs Reduce Injury in Endurance Runners? A Systematic Review and Meta-Analysis. (2024). Sports Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC11127851/
• Chronic effects of stretching on range of motion with consideration of... (2023). BMC Sports Science, Medicine and Rehabilitation. https://pmc.ncbi.nlm.nih.gov/articles/PMC10980866/

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Episode 5 : Sleep Like a Pro: The Free "Drug" That Boosts Your Growth Hormone 🧬

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Summary: Athletes risk their careers injecting a banned hormone that is less effective than the one their body produces for free, in a perfectly timed manner, if they simply go to bed on time. This is because your body’s most potent anabolic event is a massive pulse of Growth Hormone—up to 70-95% of the daily total—released during the first deep, slow-wave sleep (SWS) cycle. Sleep deprivation creates a double jeopardy: it robs you of this powerful anabolic signal while simultaneously elevating the catabolic stress hormone cortisol, creating a hormonal environment that is actively hostile to training adaptation. The result is not just tired muscles but a brain that becomes a "pessimist", dramatically increasing your perception of effort (RPE) long before you are physiologically spent. The key is to protect this early-night "anabolic window" with a fiercely consistent bedtime. Proactively "bank" sleep before a big event by adding 60–90 minutes per night for 5-7 days; a single night of cramming is ineffective. Use naps strategically: a 20–30 minute "power nap" for alertness, or a 90-minute nap to complete a full sleep cycle for deeper recovery. When Stanford basketball players extended their sleep to 10 hours a night, their shooting accuracy improved by over 9%.

Keywords: sleep, growth hormone, recovery, athletic performance, slow-wave sleep, cortisol, periodization, napping, chronobiology

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

• Xie, Y., Liu, T., Chen, K., Li, F., & Ma, T. (2025). Effects of sleep deprivation on sports performance and ratings of perceived exertion in athletes and non-athletes: a systematic review and meta-analysis. Frontiers in Physiology, 16, 1544286. https://doi.org/10.3389/fphys.2025.1544286

• Walsh, N. P., Halson, S. L., Sargent, C., Roach, G. D., Nédélec, M., Gupta, L.,... & Samuels, C. (2021). Sleep and the athlete: narrative review and 2021 expert consensus recommendations. British journal of sports medicine, 55(7), 356-368. http://dx.doi.org/10.1136/bjsports-2020-102025
• Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7), 943-950. https://doi.org/10.5664/sleep.1132
• Van Cauter, E., Leproult, R., & Plat, L. (2000). Age-related changes in slow wave sleep and REM sleep and relationship with growth hormone and cortisol levels in healthy men. JAMA, 284(7), 861-868. https://doi.org/10.1001/jama.284.7.861
• Robbins, R., Grandner, M. A., Buxton, O. M., Hale, L., Buysse, D. J., Knutson, K. L.,... & Czeisler, C. A. (2019). Sleep myths: an expert-led study to identify false beliefs about sleep that impinge upon population sleep health practices. Sleep health, 5(4), 409-417. https://doi.org/10.1016/j.sleh.2019.02.002
• Roberts, S. S., Teo, W. P., & Warmington, S. A. (2021). Sleep extension in athletes: what we know so far-A systematic review. Sleep medicine, 77, 128-135. https://doi.org/10.1016/j.sleep.2020.11.028

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Episode 4 : [Science vs. Myth #2] Fasted Cardio SCAM: Does It Burn More Fat or Just Your Muscle? 🏋️💬 Got a question or feedback? Write us at: [email protected]Summary: Is fasted cardio the secret to becoming an efficient fat-burning machine, or are you just cannibalizing muscle and wrecking your performance for a myth? This episode dives into the real physiology of training on an empty tank. We explain the "metabolic dimmer switch" that balances carbohydrates—your high-octane fuel—and fat. In a fasted state, low insulin removes the brakes on fat release, while hormones like adrenaline and cortisol accelerate its breakdown. But there's a hidden cost: this stress response also triggers gluconeogenesis, forcing your body to break down precious muscle protein to create glucose, which can paradoxically cause a post-exercise blood sugar spike. The true goal isn't just fat burning; it's achieving metabolic flexibility—the ability to efficiently use both fuel sources when performance demands it. The science is clear: meta-analyses show that fasted training impairs performance in any session lasting over 60 minutes and offers zero advantage for shorter ones. The only strategic use is within a "Train Low, Compete High" framework—reserving it for a maximum of one to two short, low-intensity Zone 2 sessions per week to stimulate adaptation, without compromising key workouts. For female athletes, the risks are even greater; fasted training is a significant behavioral risk factor for Low Energy Availability (LEA) and REDs, linked to a 1.61 times higher rate of bone injuries. We also look at ultra-endurance legend Yiannis Kouros, who shattered records by fueling on a diet that was over 95% carbohydrates—not fat.Keywords: fasted cardio, metabolic flexibility, fat oxidation, glycogen, train low compete high, endurance training, muscle protein breakdown, red-s, female athlete🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :

• Aird, T. P., Davies, R. W., & Carson, B. P. (2018). Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Scandinavian Journal of Medicine & Science in Sports, 28(5), 1476-1493. https://pubmed.ncbi.nlm.nih.gov/29315892/
• Vieira, A. F., Costa, R. R., Macedo, R. C. O., Coconcelli, L., & Kruel, L. F. M. (2016). Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: A systematic review and meta-analysis. British Journal of Nutrition, 116(7), 1153-1164. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-aerobic-exercise-performed-in-fasted-v-fed-state-on-fat-and-carbohydrate-metabolism-in-adults-a-systematic-review-and-metaanalysis/0EA2328A0FF91703C95FD39A38716811
• Williamson, E., & Moore, D. R. (2021). A Muscle-Centric Perspective on Intermittent Fasting. Frontiers in Nutrition, 8. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.640621/full
• Zouhal, H., Saeidi, A., Salhi, A., Li, H., et al. (2020). Exercise Training and Fasting: Current Insights. Sports Medicine, 50, 917–941. https://pmc.ncbi.nlm.nih.gov/articles/PMC6983467/
• Mountjoy, M., et al. (2023). 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine, 57(17). https://stillmed.olympics.com/media/Documents/Athletes/Medical-Scientific/Consensus-Statements/REDs/BJSM-IOC-consensus-statement-on-Relative-Energy-Deficiency-in-Sport-REDs.pdf
• Burke, L. M., et al. (2024). Prevalence of reducing carbohydrate intake and fasted training in elite endurance athletes and association with bone injury. Medicine & Science in Sports & Exercise, 56(6). https://pmc.ncbi.nlm.nih.gov/articles/PMC11369321/

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Episode 3 : Hydration Failure: The #1 Reason Your Performance Plummets 💧

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Summary: The greatest threat to your performance might not be what you think—drinking too much can be far more dangerous than drinking too little. This is the modern hydration paradox. For decades, science focused only on dehydration, a state where a fluid deficit over 2% of body mass thickens your blood, causing severe cardiovascular strain and forcing your heart into overdrive while crippling your ability to cool down. But an overzealous “war on dehydration” led to an equally dangerous threat: exercise-associated hyponatremia (EAH), a condition where overdrinking hypotonic fluids dilutes your blood’s sodium concentration, causing cells to swell. While this happens body-wide, in the brain it leads to life-threatening cerebral edema. Translating the science into a winning protocol requires a multi-step approach: first, calculate your personal sweat rate by weighing yourself before/after a one-hour workout. For events over an hour, pre-hydrate by drinking about 500 ml 2–3 hours before, and another 200–300 ml 10–20 minutes before start. During the event, your goal is not to replace 100% of losses, but to aim for 70–80%, using a beverage containing 0.5–0.7 g/L of sodium to prevent body mass loss from exceeding 2–3%. Finally, accelerate recovery by consuming 150% of the weight lost within 2–6 hours post-exercise. The central debate remains whether to use a programmed drinking plan or simply drink to thirst; for elite performance, a practiced plan is often optimal, but for safety, thirst is an exquisitely evolved protective mechanism. This entire field was shaped by a simple question in 1965: when a coach for the Florida Gators football team asked why his overheated players weren’t urinating, the resulting carbohydrate-electrolyte solution, Gatorade, was born, launching a multi-billion dollar industry.

Keywords: hydration, dehydration, hyponatremia, endurance, electrolytes

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

• Almond, C. S. D., Shin, A. Y., Fortescue, E. B., Mannix, R. C., Wypij, D., Binstadt, B. A., Duncan, C. N., Olson, D. P., Salerno, A. E., Newburger, J. W., & Greenes, D. S. (2005). Hyponatremia among runners in the Boston Marathon. New England Journal of Medicine, 352(15), 1550-1556. https://doi.org/10.1056/NEJMoa043901
• Hew-Butler, T., Rosner, M. H., Fowkes-Godek, S., Dugas, J. P., Hoffman, M. D., Lewis, D. P., Maughan, R. J., Miller, K. C., Montain, S. J., Rehrer, N. J., Roberts, W. O., Rogers, I. R., Siegel, A. J., Stuempfle, K. J., Winger, J. M., & Verbalis, J. G. (2015). Statement of the third international exercise-associated hyponatremia consensus development conference, Carlsbad, California, 2015. Clinical Journal of Sport Medicine, 25(4), 303-320. https://doi.org/10.1097/JSM.0000000000000221
• Holland, J. J., Skinner, T. L., Irwin, C. G., Leveritt, M. D., & Goulet, E. D. B. (2017). The influence of drinking fluid on endurance cycling performance: A meta-analysis. Sports Medicine, 47(11), 2269-2284. https://doi.orgorg/10.1007/s40279-017-0745-y
• McCartney, D., Desbrow, B., & Irwin, C. (2017). The effect of fluid intake following dehydration on subsequent athletic and cognitive performance: a systematic review and meta-analysis. Sports Medicine Open, 3(1), 13. https://doi.org/10.1186/s40798-017-0079-4
• Rosner, M. H. (2019). Exercise-associated hyponatremia. Transactions of the American Clinical and Climatological Association, 130, 76-87. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6735969/
• Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and Science in Sports and Exercise, 39(2), 377-390.

Episode 2 : [Science vs. Myth] The 30-Minute Myth: Is Your Post-Workout Meal USELESS? 🧪

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Summary:

Panic-chugging a protein shake in 30 minutes won’t make or break your gains—meeting your daily protein target (~1.6–2.2 g/kg) and spreading it across the day matters far more. The “anabolic window” shrinks mainly in special cases: fasted sessions (eat protein+carbs ASAP) and tight turnarounds where rapid glycogen restoration drives tomorrow’s performance. For back-to-back or key workouts, prioritize carbs early and enough: ~1.0–1.2 g/kg/h for the first 4 h; adding 0.2–0.4 g/kg protein can help when carbs are limited. Use a flexible “bookend” strategy (pre-meal 1–3 h before + normal post-meal within 1–3 h) when you trained fed. TL;DR: protein timing is flexible, glycogen timing isn’t, especially for endurance athletes chasing consistency.

Keywords: recovery, glycogen resynthesis, protein timing, anabolic window, endurance athletes, fasted training, carbohydrate intake, muscle protein synthesis, mTOR, GLUT4, back-to-back sessions, periodization

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

• Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: Is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 10(1), 5. https://doi.org/10.1186/1550-2783-10-5
• Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: A meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53. https://doi.org/10.1186/1550-2783-10-53
• Morton, R. W., et al. (2018). Protein supplementation and resistance training: Systematic review, meta-analysis and meta-regression. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
• Kerksick, C. M., et al. (2017). International Society of Sports Nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 14, 33. https://doi.org/10.1186/s12970-017-0189-4
• Burke, L. M., van Loon, L. J. C., & Hawley, J. A. (2018). Post-exercise muscle glycogen resynthesis in humans. Journal of Applied Physiology, 122(5), 1055–1067. https://doi.org/10.1152/japplphysiol.00860.2016
• Levenhagen, D. K., et al. (2001). Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. American Journal of Physiology-Endocrinology and Metabolism, 280(6), E982–E993. https://doi.org/10.1152/ajpendo.2001.280.6.e982