Clinical Protocol

7-Day Lactate Clearance & Mitochondrial Plan

A nutrition and hydration strategy to improve lactate clearance, optimize aerobic metabolism, and support mitochondrial efficiency.

Protocol Objectives
Mitochondrial Support

Lactate accumulates when mitochondria can't process pyruvate fast enough. Nutrients like CoQ10, Magnesium, and B-Vitamins support this aerobic pathway.

Hydration Strategy

Dehydration reduces blood flow to liver/muscles, hampering lactate clearance (Cori Cycle). Maintain high fluid intake.

Alkalizing Foods

While blood pH is tightly regulated, alkaline-forming foods (vegetables/fruits) provide mineral buffers that may aid in handling metabolic acid load.

B-Vitamin Loading

Thiamine (B1) is critical for the enzyme PDH, which funnels pyruvate into the mitochondria instead of turning it into lactate.

Day 1 Magnesium Loading
Breakfast
Spinach & Mushroom Frittata
Spinach is a magnesium powerhouse.
Lunch
Quinoa & Pumpkin Seed Salad
Seeds add mineral density.
Dinner
Salmon with Swiss Chard
Fatty fish + leafy greens.
Day 2 B-Vitamin Boost
Breakfast
Oatmeal with Sunflower Seeds
High thiamine (B1) content.
Lunch
Pork Tenderloin Salad
Pork is the richest meat source of B1.
Dinner
Beef Liver & Onions (or Supplement)
Ultimate B-vitamin bio-availability.
Day 3 Hydration Focus
Breakfast
Smoothie with Cucumber/Celery
High water content vegetables.
Lunch
Watermelon & Feta Salad
Hydrating fruit choice.
Dinner
Zucchini Noodles with Shrimp
High water content meal.
Day 4 Alkalizing Day
Breakfast
Avocado & Grapefruit
Citrus leaves alkaline ash.
Lunch
Large Kale Caesar Salad
Dark greens buffer acidity.
Dinner
Roasted Root Vegetables & Chicken
Root veg provide potassium buffers.
Day 5 CoQ10 Support
Breakfast
Scrambled Eggs with Broccoli
Eggs contain CoQ10.
Lunch
Chicken Hearts or Thighs
Organ meats are high in CoQ10.
Dinner
Sesame Crusted Tuna
Fatty fish supports mitochondria.
Day 6 Aerobic Fuel
Breakfast
Whole Grain Toast & Nut Butter
Sustained energy release.
Lunch
Lentil Soup
Iron for oxygen transport.
Dinner
Steak & Asparagus
Iron + Prebiotics.
Day 7 Recovery & Clearance
Breakfast
Berry & Yogurt Bowl
Antioxidants reduce oxidative stress.
Lunch
Sweet Potato Stuffed with Black Beans
Potassium-rich recovery meal.
Dinner
Baked Cod & Green Beans
Light protein aids night recovery.

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Protocol Guidelines & Science
Active Recovery

Nutrition works best with movement. Low-intensity movement (walking, yoga) flushes lactate significantly faster than complete rest.

Avoid Alcohol

Alcohol processing in the liver competes directly with lactate clearance (both use NAD+). Avoid alcohol to lower lactate.

Scientific References:
1. Brooks, G. A. (2018). 'The Science and Translation of Lactate Shuttle Theory.' Cell Metabolism.
2. Robergs, R. A., et al. (2004). 'Biochemistry of exercise-induced metabolic acidosis.' American Journal of Physiology.
3. Adeva-Andany, M. M., et al. (2014). 'Comprehensive review on lactate metabolism in human health.' Mitochondrion.