Is Lactic Acid An Athlete’s Friend Or Foe?
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) is obtained more slowly, but at a higher rate.
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, low- to moderate-intensity exercise depends on a good blood supply to the muscles, which delivers oxygen and energy to eliminate waste products. When muscle glycogen stores are depleted, fatigue sets in, and performance suffers; the body becomes dependent on fat as an energy source, and speed and work intensity are reduced. Once the glycogen supply 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 by supporting creatine phosphate stored in the muscles. However, it suffers a sharp drop after 10 to 20 seconds.
The third type of metabolism for energy generation is lactic acid fermentation (anaerobic).
The anaerobic lactic system rapidly depletes glycogen stores. Lactate, a toxic byproduct of anaerobic glycolysis, is produced more rapidly and cannot be eliminated, leading to its accumulation in muscle fibers. It reduces the pH of muscle fibers and slows the chemical reactions that generate 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, without proper 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 can drop for two reasons: during strenuous exercise (sprinting) or if the person has an infection or illness (due to the energy required by the immune system). In these cases, lactic acid is produced from the breakdown of glucose when oxygen is not available, that is, during anaerobic exercise such as lifting weights or swimming at full speed for 50-100 meters, where there is high intensity and short 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” for extra energy, a survival mechanism that keeps humans and other creatures safe during a fight-or-flight threat.
How can we avoid the accumulation of lactic acid? With a smart training plan, the organism develops adaptive mechanisms that prevent lactic acid from accumulating as 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 lead to lactic acid buildup and 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
Warm up well in each activity
Breathe deeper for better body oxygenation
Stretch frequently
Hot baths
Massages
Maintain good hydration
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)
Beware of lifting weights (frequency and intensity), speed exercises, and their combination with other physical activities.
When you feel a lactic acid burn during workouts, reduce the intensity so the body can activate its natural mechanisms and avoid acid accumulation. It is how the body warns us so we do not overdo.
