Lactic acid, or lactate, is the substance that our body generates during physical activity when it cannot obtain energy through oxygen. This has always been a source of debate in sports science.
Physical trainers believed that this substance was the cause of cramps, sports injuries, and, for a time, it was the “bad guy” according to experts in health, physical exercise, and sports.
However, sports science has made it clear that this was all wrong. There is no relationship, for example, between cramps and lactate. Lactic acid did not have to be an impediment to athletes' high performance; even if it is known to control it, it can become another ally in improving physical performance.
During exercise, the body’s cells demand more energy than they can actually provide, so the body reacts by acquiring energy from sugar (muscle glycogen) and converting these large molecules into smaller molecules in two possible ways: aerobically and anaerobically.
The energy produced aerobically (with oxygen) more energy is obtained, but slowly.
Aerobic metabolism involves a series of enzyme-catalyzed chemical reactions that produce energy.
Aerobic metabolism is the primary energy system in endurance sports that last several hours. Short-duration events with low or moderate-intensity exercise depend on the good blood supply to the muscles, which releases oxygen and energy to eliminate waste products. When muscle glycogen stores are depleted, fatigue begins and affects performance, the body becomes dependent on fat as an energy source, speed, and work intensity is reduced. Once the supply of glycogen is depleted, it takes approximately 24 to 48 hours for the body to recover and replenish glycogen in muscle fibers and the liver.
The energy produced anaerobically (without oxygen) is less but faster, and the muscle takes this energy-producing waste, which, in theory, is one of the causes of cramps.
Anaerobic metabolism, also known as the ‘starter system’ because energy is immediately available at the start of exercise, uses creatine phosphate metabolism in the process, does not produce lactate as a waste product, and does not require oxygen to develop energy. The higher the intensity of the exercise, the higher the use of carbohydrates compared to fats. The anaerobic lactic system (without lactic acid production) is the primary energy system in the early stages of exercise, as it allows rapid acceleration and speed with the support of creatine phosphate stored in the muscles. However, it suffers a sharp drop after 10 to 20 seconds.
The third type of metabolism in energy generation is lactic anaerobic.
The anaerobic lactic system rapidly depletes glycogen stores. Lactate, a toxic waste product of anaerobic lactic metabolism, is produced faster and cannot be eliminated, leading to accumulation in muscle fibers. It reduces the pH of muscle fibers and slows down the chemical reactions responsible for generating energy. Lactic anaerobic energy is the primary energy system in sports that requires maximum effort (high intensity) for 20 to 120 seconds.
In other words, lactic acid is a substance generated by the body that is beneficial in principle. However, too much and without good training can lead to low performance, even muscle damage and injuries.
Lactic acid is produced primarily in muscle cells and red blood cells when carbohydrates are broken down under low oxygen levels. Thus, lactic acid is an energy source for the human body.
The oxygen level in the body could drop for two reasons: during strenuous exercise (sprinting) or if the person has an infection or illness (because of the amount of energy required by the immune system). In these cases, lactic acid comes from the breakdown of glucose when oxygen is not present, that is, in an anaerobic exercise such as lifting weights or swimming at full speed 50-100 meters, where there is a lot of intensity and little duration. Under normal conditions, the lactic acid produced during training is reused, and there is no major problem. But when there is a lot of lactic acid in the body, we have neither energy nor the ability to contract muscles; this is nothing more than tiredness, fatigue, and the best thing we can do is stop the exercise or activity.
In other words, from a natural perspective, lactic acid is a “turbo button” feature of extra energy, a survival mechanism that keeps humans and other creatures safe under a fight-or-flight threat.
How can we avoid the accumulation of lactic acid? With a smart training plan, based on training, the organism displays adaptive mechanisms that prevent lactic acid from accumulating so quickly. If it begins to do so, the muscle supports it more effectively.
Beware of some bad combinations of specific exercises (like speed work and/or weights). A bad combination can cause the body to accumulate lactic acid and cause injury. That is why having a good training plan with a wise balance between intensity, volume, frequency, and rest is key.
Here are 10 practical tips on how to avoid accumulating lactic acid:
Train more frequently and consistently.
2. Warm up well in each activity.
3. Breathe deeper for better body oxygenation.
4. Stretch frequently.
5. Hot baths.
6. Massages.
7. Maintain good hydration.
8. Consume enough antioxidants (fruits like berries), magnesium—which helps the metabolic system (dark green vegetables like spinach, legumes, nuts, and cereals), vitamin B, natural proteins (creatine), and omega-3 Oils (cold-water fish/salmon, avocado, olive oil, or some nuts).
9. Beware of lifting weights (frequency and intensity), speed exercises, and their combination with other physical activities.
10. When you feel a lactic acid burn in your workouts, reduce the intensity so the body can channel its natural mechanisms and avoid acid accumulation. It is how the body warns us so we do not overdo.