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  • I Tore My Calf at Melbourne Marathon in the Puma Fast-R 3 - Is Valencia Over?

    I Tore My Calf at Melbourne Marathon in the Puma Fast-R 3 - Is Valencia Over?
    2026/10/13

    Matt reflects on a disappointing Melbourne Marathon after calf pain at 12K developed into a race-ending injury at 20K. An MRI revealed a 15cm grade 3B soleus tear, with evidence of an older injury in the same area—putting his Valencia Marathon plans in doubt.

    Train with Matt Fox:
    https://sweatelitecoaching.com/matt-fox/

    Sweat Elite Supporters Club:
    https://sweatelite.co/supporters-club/

    Globe Runners — Monte Gordo, Portugal (January 9–17, 2027):
    https://www.thegloberunners.com/monte-gordo-running-experience-2027/

    Globe Runners — Lisbon, Portugal (February 20–28, 2027):
    For trip details and enquiries:
    https://www.thegloberunners.com/

    Nutrition Coaching with Matt Fox:
    https://sweatelite.co/coaching/nutrition/

    Personalised Nutrition Meal Plans:
    https://sweatelite.co/nutrition-meal-plans/

    Matt Fox on Instagram:
    https://www.instagram.com/mattinglisfox/

    Matt Fox on Strava:
    https://www.strava.com/athletes/6248359

    Contact Matt:
    matt@sweatelite.co

    After a buildup targeting 2:15, Matt explains how the race unfolded: settling into a pack running around 2:16 pace, managing the initial calf pain, and eventually stopping when it became too severe to continue. He shares why he has no regrets about the DNF—and why he wishes he had pulled out earlier.

    He revisits a calf twinge while testing shoes in May and considers possible contributors to the injury, including training load, trail running, tapering, weight loss and racing in the Puma Fast-R 3. The cause remains uncertain, and his recovery plan is still being worked out with his coach and physiotherapist, Kyle.

    The listener Q&A covers coping with repeated injury setbacks, keeping base training simple, adjusting training effort in heat and humidity, and finding value in Chinese super shoes. Matt also discusses possible recovery options, including PRP, and shares his views on peptides and anti-doping ethics.

    There are reflections on Melbourne's elite drink-station setup, Truett Hanes' marathon progress, and Jimmy Wheela's experience racing against Kipchoge. Matt also shares updates on Globe Runners training trips in Monte Gordo and Lisbon, his running shoe distribution business, nutrition coaching, and an upcoming six-month move to Portugal.

    Episode Chapters:

    00:00 MRI Results: A 15cm Grade 3B Soleus Tear
    00:47 Why the Injury Caught Me by Surprise
    01:56 The Calf Warning Back in May
    03:08 Melbourne Breakdown: Pain at 12K, Stopping at 20K
    05:44 Can Valencia Still Happen?
    06:32 Why I Wish I'd Stopped Sooner
    07:04 The Positives from Melbourne Weekend
    07:39 Portugal Plans and Races in Doubt
    08:26 Globe Runners: Monte Gordo and Lisbon Trips
    12:25 Running Shoe Distribution Business Update
    16:42 Melbourne's Elite Bottle Tables
    21:03 Listener Q&A: Weight Loss, GLP-1s and Racing Shoes
    24:23 Truett Hanes' 2:23 and Olympic Trials Goal
    25:10 Listener Questions on PED Testing
    26:07 Melbourne as a Destination Marathon
    26:51 Handling a DNF and Injury Setbacks
    30:02 Building an Aerobic Base Without Overthinking It
    32:56 Calf Recovery: Rest, Rehab and Considering PRP
    33:53 Peptides, Injury Treatment and Anti-Doping Ethics
    35:45 Jimmy Whelan, Kipchoge and Early Race Surges
    37:43 Value Picks for Chinese Super Shoes
    40:04 Possible Injury Factors: Trails, Taper, Shoes and Load
    42:35 Adjusting Training in Heat and Humidity
    45:07 Content Burnout and Moving to Portugal
    47:42 Nutrition Coaching and What Comes Next
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    50 分
  • What Happened to My Body After Losing 16kg + Melbourne Marathon Week + Portugal Running Experience

    What Happened to My Body After Losing 16kg + Melbourne Marathon Week + Portugal Running Experience
    2026/10/05
    In this episode, I announce the next Globe Runners Portugal Running Experience in Monte Gordo, share the results of my latest DEXA scan after dropping from 86kg to around 70kg, and discuss what I learned about weight loss, bone health and nutrition along the way. I also share a remarkable 2:07 marathon performance off less than 100km per week and give my final update before racing the Melbourne Marathon this Sunday. LINKS Portugal Running Experience - January 9-17, 2027: https://www.thegloberunners.com/monte-gordo-running-experience-2027/ 1:1 Running Coaching: https://sweatelite.co/coaching/personalized-1-1/ Running + Nutrition Coaching: https://sweatelite.co/coaching/run-nutrition/ Nutrition Coaching: https://sweatelite.co/coaching/nutrition/ Personalised Nutrition Meal Plan: https://sweatelite.co/nutrition-meal-plans/ Instagram: https://www.instagram.com/mattinglisfox/ Strava: https://www.strava.com/athletes/6248359 Eastbound Running (Dynafish): https://www.eastboundrunning.com/ ABOUT THIS EPISODE I start this episode with something I'm really excited about - the next Globe Runners Portugal Running Experience, taking place in Monte Gordo from January 9-17, 2027. I explain why I've become increasingly interested in putting my energy into coaching, nutrition and creating running experiences rather than promoting products. A lot of that thinking developed during the months I spent detained in Japan, where I had a huge amount of time to read, write and think about what I actually wanted to work on. The Portugal experience will bring a small group of runners together for eight nights in Monte Gordo in the Algarve. We'll train together, eat together and explore southern Portugal, with optional day trips around the Algarve and to Seville in Spain. The €1,250 price includes four-star accommodation, three meals per day, airport transfers from Faro and transport for the organised excursions. There are only 16 places available. I then get into the results of my latest DEXA scan. In April I weighed 86kg at 22.5% body fat. Around five and a half months later, I'm approximately 70kg and my DEXA measured me at 8.5% body fat. One of the most interesting findings was my bone density. Despite losing roughly 16kg while returning to high-volume marathon training, my measured bone density improved between the two scans. I discuss the things I focused on throughout the process, including calcium-rich foods, vitamin K, vitamin D, sunlight exposure and consistent heavy strength training. I also talk more broadly about weight loss for runners, the genuine risks of low energy availability and RED-S, and why I think the conversation needs more nuance. Losing weight is not appropriate for every runner, but for athletes with excess body fat who want to reduce it, I believe it can be approached carefully while closely monitoring health, recovery and performance. I share an example from one of my nutrition athletes whose weight began dropping faster than planned. When his training performance started declining, we increased his energy intake and quickly got things moving in the right direction again. Then there's a shoutout to Adam Lipschitz, who just ran an incredible 2:07:20 marathon after averaging only around 96km per week over the previous 12 weeks. It's a fascinating example of just how individual marathon training can be and how more mileage isn't automatically better. Finally, it's Melbourne Marathon race week. I talk about where I think my fitness is compared with when I ran 2:18:41, the potential advantage I'm getting from the Puma Fast-R, the weather forecast, and why I believe a significant PB is possible if everything comes together. I also briefly discuss what comes next, including moving to Portugal, racing in Europe and potential starts at Alicante and Valencia later this year. TIMESTAMPS 00:00 - Welcome and Melbourne Marathon taper 00:29 - Reflections from my time in Japan 02:21 - Why I want to focus on running experiences 04:14 - Portugal Running Experience 2027 06:31 - Getting to Monte Gordo and travel logistics 07:18 - The community created through running camps 09:18 - Portugal pricing, accommodation and booking 12:26 - My new DEXA scan results 17:15 - Calcium, vitamin K, vitamin D and strength training 21:35 - Weight loss for runners, RED-S and managing risk 25:55 - Adam Lipschitz runs 2:07 off less than 100km/week 27:24 - Melbourne Marathon fitness and race goals 29:49 - Portugal move, Alicante, Valencia and what's next
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    31 分
  • Race Weight & Weight Loss for Runners: 15 Questions Answered

    Race Weight & Weight Loss for Runners: 15 Questions Answered
    2026/09/28

    Matt answers 15 listener questions about race weight, weight loss, carb cycling, recovery, fueling and running performance.

    PERSONAL LINKS

    1:1 Running Coaching:
    https://sweatelite.co/coaching/personalized-1-1/

    Running + Nutrition Coaching:
    https://sweatelite.co/coaching/run-nutrition/

    Nutrition Coaching:
    https://sweatelite.co/coaching/nutrition/

    Personalised Nutrition Meal Plan:
    https://sweatelite.co/nutrition-meal-plans/

    Instagram:
    https://www.instagram.com/mattinglisfox/

    Strava:
    https://www.strava.com/athletes/6248359

    Eastbound Running (Dynafish):
    https://www.eastboundrunning.com/

    ABOUT THIS EPISODE

    In this episode, Matt answers 15 questions submitted through YouTube about race weight, weight loss and running performance.

    Topics include losing weight while maintaining training quality, carbohydrate cycling, calorie deficits during a marathon taper, post-workout fueling, finding your ideal race weight, losing fat versus muscle, GLP-1 medications and heart rate, creatine and water weight, and whether the same weight-loss approach can work for shorter-distance runners and triathletes.

    Matt also shares his own experience dropping from around 86kg to 69kg, how body weight played a role in eventually breaking 2:20 for the marathon, and how he is approaching the final two weeks before the Melbourne Marathon.

    Later in the episode, Matt gives an update on his Melbourne Marathon goal, testing the Puma Fast-R 3, the upcoming Dynafish launch in Australia, New Zealand and the UK, and his move to Lisbon for six months.

    TIMESTAMPS
    00:00 - Welcome and Scope
    00:52 - Safety Disclaimer
    01:56 - Why This Topic
    05:00 - Sub-2:20 Breakthrough
    09:49 - Post-Workout Carbs
    11:34 - Calorie Deficit During a Marathon Taper
    14:47 - Losing Muscle Mass
    17:25 - GLP-1s and Heart Rate
    20:46 - Weight Loss for Shorter-Distance Runners
    27:23 - The Challenges for Triathletes
    30:39 - Weekly Calorie Deficit Numbers
    33:16 - Finding Your Ideal Race Weight
    36:25 - Creatine and Water Weight
    38:07 - Why Not Carb Load Every Day?
    41:57 - Nutrition Coaching and Services
    45:35 - Melbourne Marathon Update
    47:11 - Dynafish Distribution Update
    48:52 - Moving to Lisbon
    49:24 - Final Wrap-Up

    This episode discusses intentional weight loss and calorie restriction in the context of endurance performance. It is not intended for people with a history of eating disorders, RED-S or low energy availability, or anyone concerned they may be at risk of these conditions.
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    50 分
  • How to Lose 5KG in 10 Weeks and Get Faster

    How to Lose 5KG in 10 Weeks and Get Faster
    2026/09/14
    Matt breaks down how to safely lose 5kg+ during a marathon block — using calorie deficits on easy days and big carb windows around hard sessions — so you can train hard and run faster. Matt Fox / Sweat Elite Nutrition Coaching: https://sweatelite.co/coaching/nutrition/ Run + Nutrition Coaching: https://sweatelite.co/coaching/run-nutrition/ Nutrition Meal Plans: https://sweatelite.co/nutrition-meal-plans/ Personalised Training Plan: https://sweatelite.co/personalised-training-plan/ Coaching: https://www.sweatelitecoaching.com/matt-fox/ Instagram: https://www.instagram.com/mattinglisfox/ Strava: https://www.strava.com/athletes/6248359 YouTube: https://www.youtube.com/@SweatElite Sweat Elite: https://www.sweatelite.co/ Matt talks about how to lose five kilograms or more in the ten weeks leading into a marathon — while still training hard and aiming to run faster. He pushes back on the old idea that you should finish all weight loss before the marathon-specific block, and shares how he's used this approach five times himself, including a recent stretch where he dropped nearly fifteen kilos. Matt walks through the method in plain terms: stay in a calorie deficit most of the week, track burn with a watch or rough math, log food with AI photo counting, and then flip into big carbohydrate windows around your two hardest sessions so quality workouts don't suffer. He lands on roughly an eight-hundred-calorie deficit on easy days — enough, on paper, to lose about half a kilo a week and five kilos over ten weeks. Matt is clear this is not for everyone. If you've dealt with an eating disorder, RED-S, or low energy availability — or you're already below a healthy weight — he says turn the episode off. For listeners who can safely lose the weight, he also covers strength work, bone-health basics, and where coaching or a meal plan fits if you want more accountability. Timestamps 00:01 Content warning & who should skip00:36 The goal02:20 The only rule that matters03:43 How to track burn05:33 How to track intake06:11 Weekly structure: deficit + carb windows08:00 Hard-session fueling11:03 Easy-day eating13:19 GLP-1 note (personal, not recommended)14:55 The math (why ~800/day)16:16 Injury-risk buffers17:45 Risk framing19:10 Coaching / meal plans Content warning & who should skip Eating disorders, RED-S, LEA, and already-lean athletes should not follow this advice. Aimed at people who can safely lose ~5kg+ and want to run faster. The goal Lose 5kg+ in the ~10-week marathon-specific block; Matt's personal and coaching experience; pushback on "never diet in the marathon block." The only rule that matters Calorie deficit = burn more than you eat. Tracking makes it workable; perfection isn't required. How to track burn Garmin (or similar) preferred. Rough guide: ~2,000 kcal/day for many men (5–7k steps); ~1,700 for many women; easy running ~700 kcal/hour; hard running closer to ~1,100 kcal/hour. How to track intake Photo-log every meal/drink in ChatGPT (or similar AI); build one daily log; close enough beats exact. Weekly structure: deficit + carb windows Most of the week (~5.5 days): solid deficit (~800 kcal/day as a working target). Around 2 hard sessions (e.g. Wed + Sun): stop deficit counting ~12 hours before; load carbs heavily before, during, and a few hours after. Hard-session fueling Example carb load ~400g in the pre-session window; in-session carbs often 70–100g/hour for men (women slightly lower); prioritize white rice, potatoes, bread, pasta in those windows. Easy-day eating High-volume, low-calorie foods (fruit, veg, lean protein); flavored soda water as a hunger/dopamine hack; ask AI for satiating low-cal meal ideas. The math (why ~800/day) ~7,700 kcal deficit ≈ 1kg fat; ~3,800/week ≈ 0.5kg/week ≈ 5kg in 10 weeks. Surpluses in carb windows are expected; the weekly total still lands if easy days stay consistent. Injury-risk buffers Start strength (esp. squats) ~1 month before dieting; Vitamin K2 + calcium; prefer food calcium (eggs, milk, cheese). Don't stack diet + big training jump + new gym all at once. GLP-1 note (personal, not recommended) Matt mentions microdosing; does not recommend listeners do the same; notes possible GI issues with late-run carbs and plans to stop near race day. Risk framing Acknowledges risk; argues high volume is often riskier than a controlled 5kg loss in a block, based on his experience and listener feedback. Coaching / meal plans Nutrition coaching (daily accountability) and one-off marathon meal plans available via the link in the episode description. Key takeaways Deficit most days; carb-load hard sessions hardTrack burn + intake closely enough to hit ~0.5kg/weekProtect bones and quality sessions; don't copy medical shortcuts casuallySkip this entirely if ED / RED-S / LEA history or already underweight
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    20 分
  • Sydney Marathon: I Ran 2:33 in Jeans + How I Lost 14kg Fast

    Sydney Marathon: I Ran 2:33 in Jeans + How I Lost 14kg Fast
    2026/09/02

    Matt recaps his 2:33 Sydney Marathon in jeans, then dives into recovery, weight loss, fueling, strength training, Melbourne Marathon goals and what comes next.

    Matt Fox / Sweat Elite

    Coaching: https://www.sweatelitecoaching.com/matt-fox/

    Instagram: https://www.instagram.com/mattinglisfox/

    Strava: https://www.strava.com/athletes/6248359

    YouTube: https://www.youtube.com/@SweatElite

    Sweat Elite: https://www.sweatelite.co/

    Sweat Elite Instagram: https://www.instagram.com/sweatelite/

    Three days after the Sydney Marathon, Matt breaks down his 2:33:38 run in jeans and what he is currently calling the fastest known marathon in jeans. He talks through the pacing strategy, running with the 2:35 pacer through 30km, dealing with hamstring cramping late in the race, how much the jeans may have slowed him down and how Sydney compares with a flatter marathon course.

    Matt also goes deep into marathon recovery, including the roughly 310g of carbohydrates and 50g of protein he consumed in the first 90 minutes after finishing. He discusses sleep, returning to training after a marathon, strength and mobility work, cramping, chafing, shoe choices and why he believes his recovery has been significantly better than after many previous marathons.

    Weight loss remains a major topic as Matt explains how he has gone from around 86kg to roughly 73kg over the past four months while continuing to train at a high level. He discusses calorie deficits on easier days, carbohydrate cycling around workouts and long runs, strength training while losing weight, GLP-1 use, maintaining power while getting lighter and why he believes reaching approximately 69kg could put him back around PB shape for Melbourne.

    Matt finishes by answering listener questions on Sydney's hills, marathon course conversions, how long runners can continue improving with age, shoe durability, recovering between Sydney and Melbourne, preventing marathon cramps and future costume marathon attempts. He also shares his plan to move to Lisbon later this year and spend more time racing and training in Europe.

    Episode Timestamps

    00:00 Welcome back
    01:02 Sydney Marathon Jeans Run
    04:33 Pacing, Cramp and Gym
    06:55 Recovery Carbs and Sleep
    10:43 Guinness Record Confusion
    14:18 Chafing and Gear Tips
    15:15 Melbourne Goals and Weight Math
    19:07 Comeback After Time Off
    23:24 Strength Training While Cutting
    26:49 Fat Loss Method and GLP-1
    30:01 Calorie Tracking and Carb Loading
    32:12 Carb Cycling and Weight Loss
    33:45 Garmin Calorie Burn Debate
    35:33 Healthy Leanness and Caveats
    36:23 Weight Targets for Faster Marathons
    37:48 Sydney Course Time Conversion
    40:02 Crowds and PB Potential
    40:44 Marathon PBs With Age
    42:10 Running a Marathon in Jeans
    43:18 Low-Calorie Days and GLP-1s
    45:00 Shoe Rotation and Durability
    46:02 Recovering for Melbourne Marathon
    48:42 Costume Records and Charity
    51:08 Collaborations, Cramps and Shoe Picks
    54:09 Fueling Rules for Hard Days
    56:21 Moving to Lisbon
    58:51 More Diet Content and Wrap Up
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    1 時間
  • Lose Fat, Keep Healthy, Run Faster w/ Jordan Sullivan

    Lose Fat, Keep Healthy, Run Faster w/ Jordan Sullivan
    2026/08/25

    Jordan Sullivan, The Fight Dietitian, joins Matt to break down performance-focused weight loss, RED-S, marathon fueling and how endurance athletes can get lighter without sacrificing training quality.

    Jordan Sullivan / The Fight Dietitian

    Website: https://thefightdietitian.com/

    Instagram: https://www.instagram.com/the_fightdietitian/

    Matt Fox / Sweat Elite

    Coaching: https://www.sweatelitecoaching.com/matt-fox/

    Instagram: https://www.instagram.com/mattinglisfox/

    Strava: https://www.strava.com/athletes/6248359

    YouTube: https://www.youtube.com/@SweatElite

    Sweat Elite: https://www.sweatelite.co/

    Sweat Elite Instagram: https://www.instagram.com/sweatelite/

    Contact: matt@sweatelite.co

    In this episode, Jordan and Matt dive into one of the most debated topics in endurance sport - losing weight while training hard. Jordan has spent more than a decade working with elite athletes across combat sports, endurance events and other high-performance environments, helping athletes manipulate body composition while maintaining performance.

    They discuss RED-S, low energy availability and why the intensity and duration of a calorie deficit matter. Jordan explains why training status is an important part of the equation, how quickly athletes can realistically lose weight, and why Garmin, WHOOP and other wearable calorie estimates should not be treated as exact measurements.

    They also explore what happens to muscle during a calorie deficit, the roles of protein and resistance training, and what changes when an already-lean athlete tries to become even lighter. Jordan and Matt discuss Matt's own progression from around 74 kg toward 69 kg, and the longer-term possibility of experimenting closer to 65 kg while trying to determine where further weight loss stops improving marathon performance.

    A major part of the conversation focuses on fueling marathon training while losing weight. They discuss periodizing calorie and carbohydrate intake around important sessions, why harder running dramatically increases carbohydrate requirements, fueling long runs, post-workout glycogen restoration and why an athlete's fitness remains more important than simply consuming more fuel.

    Jordan also explains why blanket recommendations such as 60-90 g or 120 g of carbohydrate per hour may not be optimal for everyone. Individual carbohydrate oxidation rates, gut tolerance and training history can all influence how much carbohydrate an athlete can actually use. They finish with bone health, practical carbohydrate choices including white rice, bread, fruit and honey, and why developing good whole-food habits remains important for long-term health.

    Timestamps

    00:00 Meet Jordan Sullivan
    00:05 Weight Loss During Training
    00:40 Why Calories In Out Fails
    04:28 RED-S Risk And Nuance
    06:12 Diagnosing RED-S Limits
    07:13 Intensity Versus Duration
    08:04 Fight Camp Case Study
    12:53 Performance Versus Health
    14:17 Setting A Marathon Cut
    16:20 Power To Weight Explained
    20:24 Fueling And Periodization
    24:46 Estimating Calorie Burn
    27:06 Safe Weekly Loss Targets
    33:32 Muscle Loss In A Deficit
    38:15 Going Leaner 69 To 65
    43:22 When To Cut In Marathon Block
    44:11 Race Prep Weight Loss
    45:25 Training Status Matters
    53:11 Fueling Long Runs
    54:31 Carbs Versus Fitness
    01:02:56 Intensity Drives Carb Use
    01:08:10 Personal Carb Oxidation
    01:14:24 Bone Health Basics
    01:16:39 Best Carb Food Choices
    01:20:15 Whole Foods For Longevity
    01:23:35 Wrap Up And Contacts
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    1 時間 24 分
  • I Lab Tested 17 Super Shoes - The Results Shocked Me | IMO 38

    I Lab Tested 17 Super Shoes - The Results Shocked Me | IMO 38
    2026/08/20

    Matt dives into the results of his recent super shoe testing at Griffith University, comparing 12 of the best Chinese racing shoes before putting the leading models up against some of the biggest Western brands. Using laboratory running economy testing at 17 km/h, the results produced some major surprises - including a sub-US$100 Chinese shoe outperforming several of the world's most established super shoes.

    Matt Fox Links

    Coaching: https://sweatelitecoaching.com/matt-fox/

    Supporters Club: https://sweatelite.co/supporters-club/

    Instagram: https://www.instagram.com/mattinglisfox/

    Strava: https://www.strava.com/athletes/6248359

    Email: matt@sweatelite.co

    The Anta C202 G9 Edition 2 emerged as the best-performing Chinese shoe, ahead of the Li-Ning Feidian 6 Elite and Qiaodan Feiying Plaid 3.0. Matt breaks down the rankings, the impact price and expectations can have on perceived shoe performance, and just how much difference the right racing shoe could potentially make across a marathon.

    Matt also looks ahead to the Sydney Marathon, where he plans to attempt the world record for the fastest marathon run in jeans. He discusses the Australian Championships uniform rules, the maths behind breaking the 2:34:45 record, Sydney's challenging course, and why the record may be considerably harder than he initially expected.

    The episode finishes with Melbourne Marathon goals, the Fat Fox Method for managing body weight around marathon training, strength training, HYROX, longevity, an upcoming 5K attempt, and a preview of several upcoming podcast episodes.

    Episode Chapters
    00:00 Podcast cold open
    00:35 Why test super shoes
    02:52 Lab testing setup
    04:14 Chinese shoe rankings
    04:49 Dragonfly hype check
    06:19 Price and placebo
    08:22 Third place surprise
    10:14 Western shoe clues
    11:59 Anta wins overall
    12:54 Name confusion explained
    14:49 Who this applies to
    16:40 How big the gains
    19:04 Cost and who should test
    21:33 My marathon shoe history
    23:22 Next race Sydney plans
    24:20 Jeans Champs rules
    25:57 Record maths reality
    27:55 Sydney trip logistics
    30:12 Melbourne dreams and Kipchoge
    31:09 Fat Fox Method
    34:23 Getting leaner safely
    36:22 Gym, HYROX and longevity
    40:57 Early mornings and wrap-up
    42:07 Jeans and 5K prediction
    44:14 Next content teasers
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    45 分
  • Lactate Gels: The Secret Fuel of Elite Endurance Athletes? w/ Dr David Lipman

    Lactate Gels: The Secret Fuel of Elite Endurance Athletes? w/ Dr David Lipman
    2026/08/18

    Matt is joined by Dr David Lipman to discuss one of the newest and most talked-about supplements emerging in elite endurance sport: lactate gels.

    Train with Matt Fox:
    https://sweatelitecoaching.com/matt-fox/

    Sweat Elite Supporters Club:
    https://sweatelite.co/supporters-club/

    Matt Fox on Instagram:
    https://www.instagram.com/mattinglisfox/

    Matt Fox on Strava:
    https://www.strava.com/athletes/6248359

    Contact Matt:
    matt@sweatelite.co

    Dr David Lipman on Instagram:
    https://www.instagram.com/drdavidlipman/

    Dr David Lipman's Website:
    https://www.drdavidjlipman.com/

    The conversation has gained attention around the Tour de France, with companies including From Lab to Field, Enervit and Santa Madre developing lactate-based products. Unlike glucose and fructose, which rely primarily on SGLT1 and GLUT5 transporters in the gut, lactate uses monocarboxylate transporters (MCTs). This potentially provides athletes with another pathway to absorb and utilise energy alongside traditional carbohydrate fueling.

    The concept isn't completely new, but delivering meaningful amounts of lactate without creating gastrointestinal or taste problems has historically been difficult. From Lab to Field is developing a patented hydrogel designed to improve lactate delivery and tolerance while producing a less acidic product. Early prototypes have reportedly combined around 5 g of lactate with 40 g of carbohydrate.

    There are also interesting possibilities beyond simply providing additional energy. Lactate can be used as fuel by the muscles, heart and brain and also acts as a signalling molecule. Researchers are investigating whether supplementation could influence glycogen replenishment, recovery and metabolic responses during exercise.

    There are already some impressive performance claims circulating, including improvements in power output and reductions in fatigue, but the evidence remains preliminary. Much of the exciting data appears to come from research connected to the companies developing the products and still needs independent replication.

    One particularly interesting possibility is that lactate supplementation may have different effects below versus above the first lactate threshold. Elite athletes reportedly using lactate alongside very high carbohydrate intakes of around 90-120+ g/h have described positive experiences, but exactly how much additional benefit lactate provides remains uncertain.

    The discussion also compares lactate with exogenous ketones, another alternative fuel that has generated significant interest in endurance sport. Ketones have produced mixed performance results, although emerging research suggests potential benefits in areas such as heat tolerance, recovery, altitude exposure, sleep and resilience to heavy training.

    Both lactate and ketones may eventually have applications outside sport because of their roles as fuels and signalling molecules, particularly in the brain. Overall, lactate gels represent an exciting new area of endurance nutrition, but they're still at the beginning of the research cycle. The potential is significant, but athletes should distinguish promising early findings from benefits that have been independently and consistently demonstrated.

    Episode Chapters:

    00:00 Lactate Gel Buzz
    00:19 Who's Making Them
    01:16 How Lactate Fuels
    02:53 Hydrogel Delivery Breakthrough
    03:58 Legality and Doping Questions
    05:20 Performance Claims and Evidence
    06:42 Real World Use and Cost
    07:43 Beyond Sport Applications
    08:56 Ketones Update and Research
    11:25 Personal Ketone Use Cases
    12:44 Conflicts and Wrap Up
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    14 分