By The Cooroy Dietitian
Carlos Had Fuelled Perfectly…
Carlos stood at the start line feeling confident.
He'd followed his marathon nutrition plan.
His breakfast was exactly what he'd practised during training.
His race gels were tucked neatly into his belt.
He'd hydrated well.
Everything was going to plan.
Then came kilometre 34.
His legs began to burn.
"This must be lactic acid," he thought.
It's something almost every runner has heard.
The burning in your legs.
The soreness the next day.
The struggle to walk downstairs after a hard run.
For years, lactic acid got the blame.
But the science tells a very different story.
What Is Lactate?
When you're running comfortably, your muscles mainly use oxygen to produce energy.
As you speed up or tackle a steep hill, your muscles need energy much faster.
Your body switches to a quicker energy system, producing lactate.
Despite its reputation, lactate isn't a waste product.
It's actually another fuel.
Your heart can use it.
Your brain can use it.
Even your other muscles can use it.
Think of lactate as an emergency power bank that appears when your muscles need energy quickly.
So Why Do My Legs Burn?
That burning feeling isn't because lactate is "poisoning" your muscles.
It's caused by the rapid changes occurring inside the muscle when you're exercising at a very high intensity.
Your muscles are working incredibly hard.
The burn is simply a sign that they're close to their limit.
What About Muscle Soreness?
Carlos expected to wake up the next morning unable to move.
Sure enough, his calves were tight.
His quads ached.
Walking downstairs became an Olympic event.
Surely that was lactic acid?
Actually…no.
Most lactate is cleared from your bloodstream within about an hour after finishing exercise.
By the next morning, it's long gone.
What Carlos was experiencing was Delayed Onset Muscle Soreness (DOMS).
DOMS is thought to result mainly from tiny amounts of muscle damage caused by unfamiliar or strenuous exercise. As your body repairs those muscles, soreness develops—often peaking 24 to 72 hours after exercise.
Can Nutrition Reduce Muscle Soreness?
Good nutrition won't stop DOMS completely, but it can help your body recover more effectively.
Focus on:
Carbohydrates
Replace the glycogen you used during your run.
Good options include:
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Rice
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Pasta
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Potatoes
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Fruit
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Wholegrain bread
Protein
Aim for around 20–30 grams of high-quality protein soon after your run.
Examples include:
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Greek yoghurt
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Milk
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Eggs
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Chicken
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Fish
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Tofu
Hydration
Replace the fluids you've lost through sweat.
For longer or hotter runs, include electrolytes as well.
Eat Enough
One of the biggest recovery mistakes runners make is under-fuelling.
Your body can't repair muscles properly if it doesn't have enough energy.
The Real Lesson
Carlos finished his marathon proud.
His legs were sore.
His feet hurt.
He walked like he'd aged thirty years overnight.
But it wasn't because lactic acid had "built up."
It was because he'd just asked his body to carry him 42.2 kilometres.
Understanding how your body works helps you train smarter, recover better and stop worrying about old exercise myths.
Lactate isn't your enemy.
It's one of the reasons your body can keep going when the race gets tough.
Need Help Fueling Your Training?
Whether you're preparing for your first marathon, chasing a personal best or simply wondering what to eat before your next long run, an Accredited Practising Dietitian can help you develop a personalised nutrition plan that supports performance, recovery and long-term health.
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