Lactic acid is the result of reduced oxygen within the system. This reduction means that the body is unable to convert glucose into energy. In reaction to this, the body produces lactate to replace oxygen in the energy conversion process. It most commonly occurs during intense exercise and is temporary.
Lactic acid is the reason muscles burn during an exercise. Some people mistakenly think that lactic acid is the reason for muscle soreness but that’s not the case and a different topic. Some other symptoms of lactic acid are:
- Nausea
- Vomiting
- Fatigue
- Headache
- Cramps
- Abdominal pain
These more severe symptoms are generally the result of going too hard too fast. Skipping the warm-up or increasing the intensity too soon will result in a decrease in oxygen too quickly. The body responds in a sort of panic and overproduces lactate in a quick burst in an attempt to overcompensate. It’s important to be aware of how the body responded to a lack of oxygen and the role oxygen plays in energy. There are some ways to prevent this from occurring and also help the system manage lactate after the workout session has ended.
Lactate needs to be expelled once oxygen levels return to normal and the body does this in 2 different ways.
- Oxidize the lactate and turn it into carbon dioxide and then water
- Turn it into glucose and then glycogen to replenish lost muscle storages
Helping the body manage and properly rid itself of lactate is always beneficial. Too much accumulation of lactate in muscles and the bloodstream can lead to muscle fatigue and impair recovery times. Lactic acid plays an important role but it should also be eliminated once that job is finished.
Water
Lactate is water-soluble which means that it dissolves in water. The more hydrated you are during a workout the less likely lactic acid will build-up within the system. Water is such a huge topic all on its own but the body is 60% water, muscles are 75% and blood is 90%. Always stay hydrated on a regular basis and be sure to drink water before, during and after a workout. More about water HERE.
Regular Exercise
The more regularly a person exercises the better the body manages lactate. This also means that the body has a higher threshold for elevated levels and can process it accordingly. Aim for 3-5 days a week of regular fitness training so that the body learns to release lactate more efficiently and eliminate it afterward. Exercising regularly will result in stronger stamina and you’ll be able to exercise for longer, faster and more intensely.
Gradual Intensity
As previously mentioned it’s important to gradually work your way up to an intense workout. Always start with a 10-minute warm-up slowly increasing speed and intensity as the body adjusts. After the warm-up, continue to gradually increase the intensity so that the body is able to maintain normalcy and adjust accordingly. Along with gradual intensity, it’s also necessary to know when to back off. If you are feeling overexerted and lightheaded relax a bit to allow the body some time to catch up. As your stamina increases, you’ll be able to warm-up faster and maintain higher levels of intensity.
Deep Breathing
The lactate forms because there is a lack of oxygen in the system which the body needs to convert glucose into energy. Making sure to breathe deeply and with control will help reduce the amount of lactate in the system. Always be aware of your breathing and try techniques to calm it as much as possible. Of course, it’s not always possible to breathe this way. So make sure you allow yourself enough time to catch your breathe and control it whenever possible. Heart rate and breathing are connected so it’s a great idea to use a heart rate monitor. It’s an easy way to keep track of progress and how hard your body is working.
Stretching
Stretching opens up muscles and relieves tension that can cause lactate to become stagnant. It increases circulation to help the blood move lactate through the system to be processed. Stretching is also a good way to cool-down and rebalance the system and allow oxygen to return to normal levels. During an intense session, oxygen levels are decreased and it takes at least an hour for levels to return to normal. Stretching helps relax the body and allow oxygen to normalize more efficiently.
Foam Rolling
Using a foam roller after working out is a great way to not only loosen tight muscles but also stimulate any lactic acid build-up. As the muscles relax lactic acid can move more freely and begin to eliminate itself from the body. This increased circulation also helps shorten recovery times and soothes muscle fatigue. Think of foam rolling as a deep tissue massage.
Hot Bath
Taking a hot bath after an intense workout will help to relax and soothe tight muscles. When the muscles feel relaxed they will loosen and allow lactate to be removed from the muscles. The blood can sweep away lactate and disperse it where it can be converted and utilized. Hot baths also help to increase circulation and restore oxygen levels.
Magnesium
This mineral is an essential part of energy production within the body. Making sure to consume enough on a regular basis will help supply muscles with energy during workouts. This helps to reduce the amount of lactate the body needs to produce for energy. Foods such as spinach, turnips, pinto beans, green beans, tofu, sunflower seeds, almonds, avocado, and banana are great ways to ensure your body has adequate amounts of magnesium.
Lastly
Lactic acid is a normal response to intense exercising. It’s a function that the body performs to increase energy and allow you to sustain these types of workouts. Being aware of the role it plays, symptoms, and how to help the body regulate it more effectively results in better health and fitness levels.
