1 % Better - Hidden Stories in Sport

In part 4 of the energy series, Aitor joins us to discuss lactate and exogenous lactate. He brings a wealth of experience and anecdotes from his time working with professional athletes in addition to an extensive knowledge of the literature in the space. 
This follows on from the previous episodes about building a performance environment, energy expenditure and carbohydrates. 

(00:00) Introduction
(01:15) Endogenous vs Exogenous Lactate 
(05:45) Interview Starts  
(07:09) What is Lactate? 
(11:19) When is Lactate Produced Metabolically? 
(16:15) Which Organs and Tissues Use Lactate? 
(20:10) What Causes High Lactate Outside of Exercise? 
(25:41) Why Would Exogenous Lactate be Beneficial?  
(30:15) Exogenous Lactate’s Impact at Rest
(35:46) Exogenous Lactate’s Impact at Below Second Threshold
(45:25) Exogenous Lactate’s Impact at Above Second Threshold
(51:22) How Would One Use Exogenous Lactate in a Fueling Plan? 
(58:34) What Dose of Exogenous Lactate are Possible to Fuel With? 
(1:11:04) A Solution to Supplementing Exogenous Lactate Supplementation 

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 
https://visit.pfandh.com/1pb
If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 
https://visit.pfandh.com/1pb-planner

Thanks also to Stryd for their sponsorship, check out Stryd:
Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance! Go to https://stryd.live/opb to export Stryd’s cutting-edge technology and how it can empower your run.

Links to Aitor:
Instagram: @aitorviribay 
X: @MVAitor 
Glut 4 Science Website: https://glut4science.com/ 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

Follow us on Instagram:
https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw== 
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In a wide ranging episode we discuss a format change to the Tour Down Under, another Diamond League and some craziness in the NBA. This leads us to a discussion of which are the teams where it’s important for them to win periodically for the competitions. We then discuss Capetown marathon, some Football World Cup team news and Parker Valby’s return to the track. Our final topic is the media limits set by players at Rolland Garros, leading us to discuss whether we are at ‘peak sport’ or whether things can keep growing.   

(00:00) Introduction
(00:16) Medical Question 
(03:44) Xylon’s Update
(04:15) Incidence of Gym Injuries 
(06:24) David’s Update
(09:03) Jaden Merrick Wins Drake Relays 
(11:18) Community Shoutouts 
(17:27) Tour Down Under Format Change 
(19:50) Xiamen Diamond League  
(32:35) Wemby & the Knicks  
(36:32) Teams Where It’s Important for Them to Win Periodically 
(37:55) Capetown Marathon 
(48:43) Football World Cup Teams
(55:10) Parker Valby Runs 5000m PB   
(56:04) Media Limits at Rolland Garros 
(1:01:12) Are we at Peak Sport?
(1:03:00) Doctor’s Office    
(1:04:05) Seen On Social 
(1:06:55) What We’re Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 
https://visit.pfandh.com/1pb
If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 
https://visit.pfandh.com/1pb-planner

Thanks also to Stryd for their sponsorship, check out Stryd:
Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance! Go to https://stryd.live/opb to export Stryd’s cutting-edge technology and how it can empower your run.

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

Follow us on Instagram:
https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw== 
Follow us on X:
@PodOnepercent 
Join the Strava Group:
https://www.strava.com/clubs/onepercentbetterpod 

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In part 3 of the energy series, Aitor joins us to discuss carbohydrates and carbohydrate intake. He brings a wealth of experience and anecdotes from his time working with professional athletes in addition to an extensive knowledge of the literature in the space. 

This follows on from the previous episodes about building a performance environment and energy expenditure.  

(00:00) Introduction
(03:45) Interview Starts  
(04:57) Why Carbohydrates Important for Endurance Performance 
(06:10) How Did Aitor Come to Testing 120g/hr of Carbohydrates
(11:04) History of Carbohydrate Intake Research
(16:05) Carbohydrate Intake and Neuromuscular Function 
(27:00) Glycogen Stores   
(31:40) Why Carbohydrates Rather than Fat or Protein for Performance? 
(45:20) How Do We Develop Metabolic Flexibility?  
(59:47) Fibre for Athletes 
(1:06:27) Gut Training

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 
https://visit.pfandh.com/1pb
If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 
https://visit.pfandh.com/1pb-planner

Thanks also to Stryd for their sponsorship, check out Stryd:
Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance! Go to https://stryd.live/opb to export Stryd’s cutting-edge technology and how it can empower your run.

Links to Aitor:
Instagram: @aitorviribay 
X: @MVAitor 
Glut 4 Science Website: https://glut4science.com/ 

Aitor’s Blog Post on Gut Training
https://glut4science.com/publicaciones/entrenamiento-nutricional/training-the-gut-phases-from-0-to-120-g-h-carbohydrate/93 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

Follow us on Instagram:
https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw== 
Follow us on X:
@PodOnepercent 
Join the Strava Group:
https://www.strava.com/clubs/onepercentbetterpod 

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After some early discussions thanks to both some research and listener questions and input we briefly touch on Zegama, the Shanghai diamond league and the Football World Cup before jumping into the interview. 
Our guest this week is Assistant Professor Emily Dow who is a nutrition scientist, strength and conditioning specialist, and educator currently on faculty at the University of Arizona. Emily’s PhD was in the area of the area of the microbiome and her work spans the breadth of the gut brian axis, exercise physiology and female physiology in addition to the ways we can leverage science to support physical and mental performance. 

(00:00) Introduction
(00:12) Medical Question - Why Are Elites Different 
(13:04) David’s update
(14:08) Xylon’s Update
(17:09) Running Power vs Lactate for Intensity Control 
(21:27) Community Shoutouts 
(27:38) Listener Question - Carbohydrates and Decision Making 
(29:22) Football World Cup - Shakira vs Italy 
(31:35) Tove Alexandersson’s Zegama Record 
(33:35) Diamond League Shanghai 
(41:10) Interview Starts  
(43:10) Vinegar and Gut Health   
(45:37) What are Probiotics, Prebiotics & Postbiotics? 
(46:37) Defining Gut Health
(50:15) Classification of Carbohydrates 
(52:27) Fibre 
(54:14) Postbiotics   
(55:54) Should People be Using Probiotics? 
(59:17) Measuring the Microbiome
(1:01:15) How Stabile is the Adult Microbiome? 
(1:03:04) Improving Gut Health without Probiotics
(1:05:11) Fibre Recommendations 
(1:05:55) Gut Barrier Integrity and Exercise 
(1:08:45) Resistance Training for Gut Barrier Integrity 
(1:10:20) Mice vs Humans in Research 
(1:12:49) Fibre for Athletes and General Populations 
(1:17:03) Is There an “Athletic” Microbiome? 
(1:19:46) The Microbiome’s Impact on Sleep
(1:22:26) Emily’s Training 
(1:24:40) What Excites Emily in Microbiome Research? 
(1:27:00) Specific Training Adaptations to Vinegar 
(1:29:15) Review   
(1:30:41) Doctor’s Office - Peter Bol    
(1:31:05) What We’re Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 
https://visit.pfandh.com/1pb
If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 
https://visit.pfandh.com/1pb-planner

Thanks also to Stryd for their sponsorship, check out Stryd:
Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance! Go to https://stryd.live/opb to export Stryd’s cutting-edge technology and how it can empower your run.

Links to Emily:
Instagram: https://www.instagram.com/dremilydow/ 
LinkedIn: https://www.linkedin.com/in/emilydow1/ 
Website: https://dremilydow.com/ 
Orcid: https://orcid.org/0000-0001-7416-6853 

Paper on Stryd and Thresholds 
https://journals.humankinetics.com/view/journals/ijspp/aop/article-10.1123-ijspp.2025-0579/article-10.1123-ijspp.2025-0579.xml 

Paper on FIbre in Athletes 
https://pmc.ncbi.nlm.nih.gov/articles/PMC12106500/ 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]
Follow us on Instagram:
https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw== 
Follow us on X:
@PodOnepercent 
Join the Strava Group:
https://www.strava.com/clubs/onepercentbetterpod 

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In part 2 of the energy series, Aitor joins us again to discuss energy expenditure and why it is the lens with which to view everything at a first principles level. This follows on from the previous episode about building a performance environment, the core of which is about appropriate use of resources (energy). 
This is a bonus episode, and the following 3 episodes of the energy series will also be bonuses, and likewise released on a Tuesday, in addition to our normal episodes released on Fridays.  

(00:00) Introduction
(00:17) Announcement  
(03:00) Interview Starts  
(04:10) Quantifying Energy Expenditure  
(10:00) Doubly Labelled Water 
(15:24) Normal Rates of Energy Expenditure 
(23:12) Components of Daily Energy Expenditure  
(25:00) Limits of Energy Expenditure 
(34:24) Prescribing Training Based on Energy Expenditure  
(36:30) Upper Limits of Energy Expenditure 
(47:43) Aitor’s Personal Doubly Labelled Water Experiment 
(56:54) Intake as the Limiter 

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 
https://visit.pfandh.com/1pb
If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 
https://visit.pfandh.com/1pb-planner

Thanks also to Stryd for their sponsorship, check out Stryd:
Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance! Go to https://stryd.live/opb to export Stryd’s cutting-edge technology and how it can empower your run.

Links to Aitor:
Instagram: @aitorviribay 
X: @MVAitor 
Glut 4 Science Website: https://glut4science.com/ 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

Follow us on Instagram:
https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw== 
Follow us on X:
@PodOnepercent 
Join the Strava Group:
https://www.strava.com/clubs/onepercentbetterpod 

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