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Teriyaki Beef & Asparagus Rolls with Sesame Seeds
Lactate, Fuel Selection, and Metabolic Flexibility
Deadlift 7-7-7-7-7 reps
Flank steak slices wrapped around a medley of asparagus, red bell pepper, carrot, and zucchini—seared and glazed with a flavorful teriyaki sauce.
How lactate helps the body match its fuel to the demands of exercise
Additionally, accumulate 3 minutes of an L-sit hold.
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Ingredients
1 flank steak, thinly sliced (6 oz)
3 asparagus spears, cut into 1-inch pieces
¼ red bell pepper, sliced
½ carrot, sliced
¼ small zucchini, sliced
2 tsp coconut oil
1 tsp white sesame seeds
2 Tbsp soy sauce
1 Tbsp white vinegar
½ Tbsp ginger, peeled, minced
1 garlic clove, minced
¼ tsp red pepper flakes
Salt and pepper to taste
Macronutrients
Protein: 41g
Fat: 20g
Carbs: 13g
Preparation
Prepare the teriyaki glaze: In a small bowl, whisk together soy sauce (2 Tbsp), white vinegar (1 Tbsp), ginger (½ Tbsp), garlic (1 clove), and red pepper flakes (¼ tsp). Set aside.
Assemble the rolls: Lay the thinly sliced steak pieces on a flat surface. Place a few pieces of asparagus, red bell pepper, carrot, and zucchini at one end of each steak slice. Roll tightly and secure with a toothpick. Season lightly with salt and pepper. Should make 2–3 rolls.
Cook the rolls: Heat coconut oil (2 tsp) in a skillet over medium-high heat. Add the steak rolls and sear on all sides until browned and cooked through, about 2–3 minutes per side.
Add the glaze: Reduce heat to low, pour the teriyaki glaze into the skillet, and let it simmer for 1–2 minutes, turning the rolls to coat them evenly. Allow the sauce to thicken slightly.
Serve: Remove the steak rolls from the skillet and place on a serving plate. Drizzle any remaining glaze over the top and sprinkle with toasted sesame seeds. Serve hot.
This 2009 study shows that lactate is more than a byproduct of high-intensity exercise—it also helps coordinate which fuels the body makes available. As exercise intensity rises and glucose metabolism accelerates, increasing lactate activates the GPR81 receptor in fat cells, suppressing lipolysis and reducing the release of fatty acids. The authors propose that this helps shift fuel availability toward carbohydrate, which can better support the rapid energy demands of high-power work.
The finding illustrates an important aspect of metabolic flexibility: a healthy metabolism should efficiently use fat when energy demands are low, preserving glucose and glycogen, but rapidly shift toward carbohydrate when greater power is required. This study identifies lactate signaling as one mechanism that may help coordinate the high-intensity side of that switch. Rather than simply being metabolic waste, lactate helps the body match fuel availability to energy demand—part of the flexibility that allows us to efficiently sustain both low-intensity activity and high-power performance.
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