Ever feel your muscles burning during a hard workout? That’s your body tapping into an amazing system called the lactate shuttle. You might have heard of “lactic acid” being the cause of soreness and fatigue, but that’s only half the story. In reality, lactate isn’t your enemy — it’s your secret weapon!

Lactate is not just about recovery—it’s a cornerstone of overall health. For more than 40 years, George Brooks, a professor of integrative biology at UC Berkeley, has been working to reshape the way we think about lactate. His research shows that lactate is not a waste product, but an essential fuel for the body.

Brooks and his team have revealed that lactate, often misunderstood as a cause of muscle fatigue and pain, is actually a vital energy source for muscles, the brain, and the heart. Lactate plays a critical role in how our body adapts to stress and injury, supporting blood sugar regulation, energy production, and recovery.

By showing that lactate is produced and used constantly by the body—even in normal, oxygenated conditions—Brooks has revolutionized our understanding of how the body fuels itself. Lactate isn’t just for athletes, either. It’s a key part of how the body repairs itself after injury or illness, helps regulate metabolism, and even supports brain health.

The Lactate Shuttle: Powering Performance and Recovery

The “lactate shuttle” is a process where lactate is produced by certain cells and then used as fuel by others. For example, fast-twitch muscle fibers produce lactate during exercise, which is then used by slower-twitch muscle fibers, the heart, and the brain to generate energy. This shuttle system is at work during all levels of activity, from light jogging to intense rugby, basketball, and swimming.

Brooks’ research also shows that lactate is a preferred fuel for the heart and brain, and when lactate is available, the body uses it over glucose or fatty acids. This ability to efficiently use lactate as fuel enhances performance during high-intensity exercises.

What is the Lactate Shuttle?

Think of the lactate shuttle as your body’s recycling system. When you’re pushing your body hard—whether you’re sprinting, lifting weights, swimming laps, playing rugby, or going all out on the basketball court—your muscles produce something called lactate as a byproduct of burning glucose for energy. But here’s the twist: instead of being wasted, your body can actually use lactate as fuel!

The lactate shuttle takes that lactate, moves it to other parts of your body (like your heart, brain or other muscles), and turns it into energy. It’s like turning your muscle’s trash into treasure!

Who Figured This Out? Meet Dr. George Brooks

Dr. George Brooks, a top scientist and professor at the University of California, Berkeley, discovered the lactate shuttle back in the 1980s. He’s the real deal, with decades of research in exercise physiology, and he proved that lactate isn’t just a waste product but a valuable energy source. His work shattered the long-standing myth that lactate was just a sign of muscle fatigue. Now, athletes and scientists know how to harness it for peak performance in all sports—from running and cycling to team sports like soccer, basketball and rugby.

Lactate, Fuel for Both Body and Brain

Lactate’s benefits don’t stop with physical recovery and performance—it’s also a key player in brain health. Most recently, in collaboration with colleagues in Neurosurgery at UCLA, Dr. Brooks and his team have made groundbreaking discoveries regarding how lactate fuels the body and brain following traumatic brain injury (TBI).

From their research, they’ve shown that lactate can improve standard care, increase survival, and enhance recovery outcomes for people suffering from brain trauma and other injuries. This is a major leap in understanding how energy substrates like lactate can be used to not only boost athletic performance but also to aid in medical treatments. From the playing field to the clinic, lactate is proving to be a game changer.

How to Know When You’re Using Lactate as Fuel

Ever hit that point in a workout where your legs feel like they’re on fire? That’s your lactate system kicking into high gear! But guess what? It’s not a bad thing. That burning sensation means your body is producing lactate, and soon after, you’ll be using it to power through.

Your body starts using lactate more effectively in what’s called the lactate threshold. This is when your body produces lactate faster than it can remove it, which is often during intense activities like sprinting, swimming, lifting, or even playing a full game of rugby or basketball. When you push past your comfort zone, that’s when your lactate shuttle becomes a game-changer.

How to Use the Lactate Shuttle to Boost Your Performance

Want to be faster, stronger, and last longer in workouts or your favorite sport? The lactate shuttle is your friend. Here’s how you can take full advantage of it:

1. High-Intensity Interval Training (HIIT): Short bursts of intense effort followed by rest periods help train your body to use lactate more efficiently. The more you do it, the better your body gets at recycling lactate into energy! This applies to all sports—whether you’re doing rugby drills, basketball sprints, or explosive swim sets.
2. Endurance Training: Long-distance running, swimming, or cycling can help raise your lactate threshold, meaning you can push harder before fatigue sets in. Athletes in every sport benefit from building endurance, whether you’re trying to swim more laps, sprint across the rugby field, or dominate in the fourth quarter of a basketball game.
3. Strength and Power Training: Heavy lifting, explosive movements, or plyometrics challenge your muscles, forcing them to rely on the lactate shuttle for quick energy. Rugby players, swimmers, and basketball athletes alike benefit from building strength through these high-intensity sessions.

Health Benefits Beyond Athletics

Using the lactate shuttle isn’t just for elite athletes or competitive sports. Everyone, from weekend warriors to fitness enthusiasts, can tap into its benefits. Here’s how:

• Increased Metabolism: By training your body to use lactate more efficiently, you can boost your metabolism and burn more fat, even after your workout ends.
• Better Heart Health: Since your heart can use lactate as fuel, engaging in high-intensity workouts that activate the lactate shuttle keeps your heart strong and healthy.
• Mental Toughness: Learning to push through that lactate “burn” not only helps your body but also builds mental resilience. You get stronger in every way!

How to Train Your Lactate Shuttle

The key to using your lactate shuttle to its full potential is understanding the type and intensity of exercises you’re doing. Here’s a breakdown:

• Sprint Intervals (Very High Intensity): These short, all-out bursts followed by rest teach your body to shuttle lactate efficiently. This applies across the board—whether you’re sprinting for the try line in rugby, dashing down the basketball court, or sprinting in the pool. Example: 20-second sprints followed by 40 seconds of rest for 8-10 rounds.
• Tempo Workouts (Moderate-High Intensity): Longer, sustained efforts at a challenging pace push your lactate threshold higher. Example: Running 20-30 minutes at a pace you can barely maintain, or swimming laps at a steady but tough pace.
• Strength Circuits (Moderate Intensity): By pairing heavy weights with minimal rest, your muscles quickly rely on the lactate shuttle for fuel. Example: Squats, deadlifts, and push-ups done in a circuit with 30-second rest periods.

Clearing Up the Lactate Misconceptions

Many people think lactate (or lactic acid) causes soreness and fatigue. Here’s the truth: lactate doesn’t make you sore. In fact, it’s a key part of your body’s energy system. The soreness you feel after an intense workout (called DOMS – Delayed Onset Muscle Soreness) is actually caused by tiny tears in your muscles, not lactate. So, instead of blaming lactate, celebrate it!

Let’s Use Lactate to Our Advantage!

Now that you know lactate isn’t something to fear, it’s time to make it work for you. From professional athletes to casual fitness lovers, everyone can tap into the power of the lactate shuttle to become stronger, faster, and healthier. Whether you’re on the rugby pitch, in the pool, shooting hoops, or running long-distance, Dr. George Brooks showed us that lactate is the secret to better performance. Now it’s your turn to take advantage.

Conclusion: Lactate, Your Body’s Power Fuel

Lactate isn’t just your workout companion; it’s a powerful source of fuel for the whole body. From improving athletic performance to supporting brain health and recovery after injuries, lactate is your body’s all-around energy booster. And as Dr. Brooks’ decades of research show, lactate is the antidote to the stress your body faces, not the enemy.

We at Asé Pure Naturals are on a mission to inspire movement and provide education for healthier, stronger living. Whether you’re a weekend warrior, a professional athlete, or just getting started, we’re here to support your fitness journey with knowledge and high-quality products that help you perform your best. Let’s keep moving forward together!