Lactate gel: what it is, how it works, and why it could be the next frontier in sports nutrition

For years, lactate was seen as the enemy of performance: that molecule associated with muscle burn, fatigue, and the infamous "lactic acid." But modern physiology has completely changed this view.

Today we know that lactate is not simply a waste product. It is a key energy metabolite, a molecule that the body produces, transports, and uses during exercise. That's why there's increasing talk about exogenous lactate: lactate supplied from outside, in the form of a supplement, sports drink, or lactate gel.

The question is no longer whether lactate participates in exercise metabolism. That much is clear. The interesting question is another:

Does it make sense to add exogenous lactate to an energy gel alongside carbohydrates?

In this guide, we explain what a lactate gel is, how exogenous lactate works, what the scientific evidence says, what types of lactate exist, and what challenges need to be solved before it becomes a real tool for endurance sports.

We also analyze why lactate gels are generating so much interest and why the future of this category will depend on more than just adding an attractive molecule to a label.

But first, discover our first product under study, Gel 120 Lactose. Lactose and lactate are not the same, but both are part of a new conversation about energy innovation in endurance sports.

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What is exogenous lactate?

Exogenous lactate is lactate supplied from outside the body, usually through a drink, supplement, or lactate gel. It differs from endogenous lactate, which is produced by the body itself during energy metabolism.

During intense or prolonged exercise, the body continuously produces lactate. Far from being a mere "waste product," lactate can travel through the blood and be used by other tissues as an energy source.

This idea is part of the theory known as the lactate shuttle, which explains how lactate can act as an energy exchange molecule between cells, muscles, and organs.

That's why exogenous lactate is being studied as a possible tool in advanced sports nutrition. The hypothesis is simple: if the body already uses lactate during exercise, perhaps a gel with lactate could provide a complementary energy pathway.

Lactate gel: a new idea within energy gels

Traditional energy gels are primarily based on carbohydrates such as glucose, maltodextrin, fructose, or sucrose. Their purpose is to provide energy during exercise and help maintain fuel availability during prolonged efforts.

A lactate gel introduces a different idea: combining carbohydrates with exogenous lactate to provide a molecule that already participates naturally in exercise metabolism.

The concept does not aim to replace carbohydrates. The most interesting idea is to use lactate as a possible complementary pathway within an advanced sports nutrition strategy.

Therefore, an energy gel with lactate should not be understood as a "magic" gel, but rather as a physiologically plausible innovation that still needs more applied research.

Why there is so much talk about lactate gels

The interest in lactate gels stems from three very appealing physiological ideas:

• Lactate can act as an oxidative energy source.

• It can move between tissues via specific transporters.

• It does not use exactly the same intestinal pathways as glucose and fructose.

This opens up an interesting hypothesis: if an athlete is already close to the practical limit of carbohydrate intake per hour, lactate could become an additional pathway for energy supply.

In this context, lactate gels can represent a new category within sports nutrition: products designed to combine carbohydrates, electrolytes, and exogenous lactate in the same matrix.

But here we must be cautious. Just because an idea is physiologically plausible does not mean that it has already been proven to improve performance in every athlete or competition.

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Lactate, carbohydrates and MCT transporters

Classic carbohydrates primarily rely on intestinal transporters such as SGLT1 for glucose and GLUT5 for fructose. This is why many advanced strategies combine glucose or maltodextrin with fructose to increase the total amount of carbohydrates that can be absorbed during exercise.

Lactate belongs to another molecular family: monocarboxylates. Its transport is related to MCT transporters, involved in the movement of lactate and other metabolites between tissues.

This difference is one of the reasons why exogenous lactate is so interesting in endurance nutrition. In theory, it could provide a complementary pathway to traditional carbohydrates.

A gel with lactate could combine both ideas: known-absorption carbohydrates and exogenous lactate as a complementary energy metabolite. However, more applied studies are still needed to clearly demonstrate what dose, what format, and what sports context truly allow this strategy to be harnessed.

What science says about exogenous lactate and performance

The evidence on exogenous lactate in humans is still limited and with mixed results. There are studies where improvements have been observed in certain high-intensity protocols, but also studies where no clear benefits have been seen.

Studies with positive results

Some studies have observed improvements with relatively high doses of lactate, especially around 120 mg/kg of body weight. For a 70 kg athlete, this is approximately 8.4 g of lactate or lactate salt, depending on how it is formulated.

These results are interesting, but they usually appear in specific protocols such as time-to-exhaustion tests or high-intensity efforts, which do not always represent a real competition.

Studies with neutral or negative results

Other studies have not found clear performance improvement after ingesting lactate. In some cases, changes in acid-base variables, perceived exertion, or metabolism were observed, but without a direct translation into performance.

This is key: lactate can have physiological effects without necessarily translating into an immediate improvement in power, pace, or final time.

Current scientific conclusion

The evidence suggests that exogenous lactate is a promising avenue, but it does not yet allow us to affirm that a lactate gel consistently improves performance in all athletes or in every product formulated with lactate.

The correct way to communicate a gel with lactate is as an innovation with a physiological basis, preliminary evidence, and a long research journey ahead.

The challenge is not just adding lactate. The challenge is that the athlete can take it, tolerate it, and repeat it during the effort. Most of the available studies are still preliminary, with controlled protocols, small samples, or conditions that do not always represent the reality of an amateur athlete.

Here's another blog analyzing the current scientific evidence step by step and why FANTÉ has not yet developed a lactate gel, as we still don't believe it has a place within our definitive range designed to have 0 gastrointestinal problems.

We are already working on avoiding the gastrointestinal problems that occur according to the latest scientific evidence and soon you will be able to learn more at FANTÉ LAB.

Our product development space before making claims that should not yet be made regarding lactate.

5 g of lactate and 40 g of carbohydrates: a formula with potential, but complex

One of the most interesting proposals in this new generation of lactate gels is to combine approximately 40 g of carbohydrates with 5 g of lactate per serving.

This lactate gel format could allow for an advanced energy strategy: carbohydrates would provide the main energy base, while exogenous lactate would act as a possible complementary metabolite.

However, a gel with lactate of this type has several important challenges:

• High energy density per serving with very high osmolarity if molecular engineering is not addressed.

• Possible salty or mineral taste.

• Need to control sodium, potassium, and calcium as it normally comes from salts that contain up to 1 g of potassium per every 5–6 mmol of lactate obtained.

• Risk of gastrointestinal discomfort if the matrix is not well designed.

Therefore, when we talk about an energy gel with lactate, we are not just talking about a dose. We are talking about formulation, texture, stability, taste, and digestive tolerance.

Types of lactate: sodium, potassium, calcium, and lactic acid

Not all lactates are the same. When formulating an energy gel with lactate, the choice of salt is key.

Sodium lactate

Sodium lactate is one of the most soluble forms and easy to incorporate into a liquid or semi-liquid matrix. In addition, it provides sodium, a relevant electrolyte in endurance sports.

Its main limitation is the salty/mineral taste and the sodium load. If all the lactate in the gel comes from sodium lactate, the sodium content can skyrocket.

Potassium lactate

Potassium lactate is also very soluble and can help distribute the mineral load. It can be useful in combination with sodium lactate to balance the electrolyte profile.

Its limitation is that potassium must also be controlled. Not every athlete needs large doses of potassium in a gel.

Calcium lactate

Calcium lactate is usually presented as a powder and can be interesting for developing an encapsulated fraction. It has a lower saline impact than sodium lactate, although it can provide a mineral sensation or gritty texture if not well processed.

From a technological point of view, it can be one of the most interesting options for microencapsulation and for developing a more stable encapsulated lactate within a sports gel, something you will soon be able to learn about at FANTÉ LAB.

Lactic acid

Lactic acid can be used as an acidulant or pH regulator, but it would not be the primary option for providing functional lactate in a gel. It can increase sensory acidity too much and complicate the user experience.

Encapsulated lactate: the true technological challenge

Free lactate can have a salty, mineral, or slightly fermented taste. Furthermore, in high doses, it can influence gastrointestinal tolerance and feelings of fullness.

Therefore, one of the most interesting avenues is to develop encapsulated lactate or lactate protected within a matrix designed for sports gels.

Encapsulated lactate could help make a lactate gel more viable from a sensory and digestive perspective. Encapsulation does not make lactate a proven ergogenic aid, but it can improve the way it is incorporated into the product.

Encapsulation can help to:

• Reduce salty or mineral taste.

• Improve lactate integration into the gel.

• Avoid aggressive mouthfeel.

• Better control release after ingestion.

• Make a relevant dose per serving viable.

A smart strategy could combine a fraction of free lactate with a protected or encapsulated fraction. This aims for quick availability, but also better taste and tolerance.

In this sense, encapsulated lactate can be a key piece for developing more realistic lactate gels, especially if working with doses close to 5 g of lactate per gel.

Lactate gel for cycling, running, and trail

The interest in lactate gels is particularly high in sports where hourly energy intake is already highly optimized:

• Long-distance cycling.

• Triathlon.

• Trail running.

• Ultramarathon.

• High-intensity and long-duration competitions.

A lactate gel for cycling could be of special interest on long routes, cycling tours, or competitions where the athlete is already accustomed to ingesting large amounts of carbohydrates per hour.

In running and trail, the scenario can be different because the gastrointestinal impact is usually greater. Therefore, any gel with lactate should first be tested in training and not in competition.

In these contexts, the athlete not only needs energy. They need a strategy that can be sustained for hours without saturating the digestive system.

How to use a gel with lactate prudently

As with any advanced sports nutrition strategy, a gel with lactate should first be tested in training.

First tests

• Start with 1 gel in controlled sessions.

• Take it with enough water.

• Avoid using it for the first time in competition.

• Record gastrointestinal sensations.

Advanced Use

• Integrate it into a total carbohydrate-per-hour strategy.

• Monitor sodium, potassium, and other electrolytes. Possible gastrointestinal discomfort.

• Progress the dose in a staggered manner.

• Assess individual tolerance.

The key is not to take more just for the sake of it. The key is to find a dose that the athlete can tolerate and repeat.

Therefore, even if a lactate gel is well-formulated, its use must be integrated into a progressive sports nutrition strategy.

Claims about lactate that lack sufficient evidence

Lactate is a very attractive molecule from a scientific point of view, but it still needs to be communicated accurately.

An energy gel with lactate can be innovative, but it should not be sold as a performance guarantee.

Conclusion: Lactate is not magic, it's a new conversation

The lactate gel represents one of the most interesting ideas in current sports nutrition. Not because it promises miracles, but because it forces us to look at exercise metabolism differently.

Lactate is not the enemy. It is a central molecule in the body's energy exchange. It can act as fuel, a metabolic precursor, and a physiological signal.

But turning that physiology into a useful product requires solving several challenges: dosage, taste, stability, chemical form, intestinal transport, and gastrointestinal tolerance.

Therefore, the future of lactate gels will not depend solely on adding 5g of lactate to a label. It will depend on designing a matrix that allows the athlete to take it, tolerate it, and use it within a real competition strategy.

Encapsulated lactate may be one of the keys for this idea to advance from theory to a truly usable product, although we do not see the MCT pathway as viable at FANTÉ, since if we want a product without gastrointestinal discomfort, offering an athlete a fat, even in small quantities, can increase gastrointestinal problems during exercise. A well-developed lactate gel must combine science, formulation, and prudence in communication.

Innovation is not just in the molecule.

Innovation lies in making it functional during exertion, palatable, without gastrointestinal discomfort, and informing athletes with scientific rigor and without deception.