Lactic acid is produced in the muscles when normal energy reserves are depleted and the aerobic metabolism is no longer able to meet the increased energy demands. Small amounts of lactic acid help to avoid fatigue during training. However, if it builds up, it can promote a muscle burning sensation so strong that you are forced to slow down or stop athletic activity. For this reason it is advisable to reduce the accumulation of lactic acid in the muscles. This article will show you how to proceed.
Steps
Part 1 of 3: Recognizing Lactic Acid Accumulation
Step 1. Notice the muscle burning sensation caused by lactic acid
When you exercise, your body produces energy by normally relying on the glucose stores and oxygen you breathe to fuel your body. However, when you undergo very strenuous physical activity, your energy requirement grows faster than you can meet it in aerobic mode. At that point, the body produces atic acid to compensate for the drop in energy: this phenomenon is called the "anaerobic threshold".
- Lactic acid is also called "lactate".
- The body is able to prolong the anaerobic threshold. You begin to feel tired as you get closer to your limit.
Step 2. Keep in mind that lactic acid is useful in most cases
Lactic acid is formed naturally when the body converts glucose into energy during physical activity. Indeed, once transformed, it allows him to absorb and exploit this energy. However, it can become a problem if you try hard for too long. In many cases, the effects disappear spontaneously.
Excessive lactic acid may cause lactic acidosis, but it rarely happens
Step 3. Look out for symptoms related to a dangerous build-up of lactic acid
Although an excess of this compound caused by physical activity is generally not a problem, lactic acidosis can be concerning. If you recognize the symptoms of this condition, avoid self-diagnosing it, but see your doctor. Here are the main ones:
- Sense of disorientation;
- General weakness;
- Yellowing of the skin;
- Yellowing of the eyes;
- Breathing problems, such as shortness of breath or wheezing
- Acceleration of the heartbeat;
- Muscle aches or cramps
- Abdominal pain and discomfort
- Exhaustion;
- Headache;
- Changes in appetite
- Diarrhea, nausea and / or vomiting.
Step 4. Do not associate lactic acid with muscle soreness after training
It is often thought that the soreness that affects the muscles in the days following exercise is due to the presence of lactic acid. However, new research has found that this byproduct of anaerobic metabolism (which acts as a temporary fuel during fairly strenuous physical activity) is excreted from the system within an hour of finishing training and, as a result, cannot be responsible for the pain felt in the following days.
The most recent theory suggests that muscle pain - also known as delayed-onset muscle soreness, or DOMS - results from damage to muscle cells during intense training. It causes inflammation, swelling and hypersensitivity as the tissues heal
Advise:
to relieve muscle pain after training, you need to warm up properly before starting. In this way, the muscles are awakened, preparing them for activity. Don't overdo it, but you can gradually improve.
Part 2 of 3: Decrease Lactic Acid Production During Workout
Step 1. Stay hydrated
Lactic acid is water-soluble, so the more hydrated you are, the less likely you are to feel your muscles burning during training and promoting muscle buildup.
- Drink plenty of fluids while exercising, but also before and after. Remember that dehydration is always lurking when you feel thirsty while exercising.
- Drink 250-500ml of water before exercising, then drink another 250ml every 20 minutes while exercising.
Step 2. Breathe deeply
The burning sensation that you feel in the muscles during physical exertion has a double cause: it is partly due to the accumulation of lactic acid, but also to the lack of oxygen.
- You can relieve it by focusing on your breathing while exercising. Make sure you inhale and exhale deeply, evenly. Try introducing air through your nose and expelling it through your mouth.
- This way you will be able to get oxygen to your muscles and stop lactic acid production.
Step 3. Check that your heart rate does not exceed a certain limit
At the origin of the accumulation of lactic acid there is always an excessive physical effort. Based on your goals, your heart rate should be within the parameters of cardiovascular training or exercises that aim to burn fat. While pushing these limits from time to time can improve cardio-respiratory health, avoid exceeding them for more than 1-2 minutes at a time.
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Generally, when exercising, you should stay below your anaerobic threshold, which is calculated based on age.
- First, you need to estimate your upper heart rate limit by subtracting your age from 220. For example, if you are 30, the calculation would be 220-30 = 190. Hence, your maximum heart rate limit should be 190 beats per minute.
- Calculate the range within which your body tends to burn fat by multiplying the previous result by 50% and 70%. So, the calculations would be: 190x50% = 95 and 190x70% = 133. This means that for a 30-year-old person, the fat burning range is between 95 and 133 beats per minute.
- Finally, calculate the range within which you should maintain your heart rate during training by multiplying its upper limit by 70% and 85%. So, for the example considered so far we will have the following calculations: 190x70% = 133 and 190x85% = 162. The heart rate range for a 30-year-old person is 133 to 162 beats per minute.
- If in the example given above, the heart rate exceeds 162 beats per minute, it means that the subject is pushing beyond his possibilities, that is, beyond his anaerobic threshold.
Reduce Lactic Acid Build up in Muscles Step 8 Step 4. Train regularly
The fitter you are, the less glucose your body will need to burn, and as a result, less lactic acid will accumulate. In this way the body tends to consume calories and energy more efficiently and, consequently, you will try less in the same activity.
Try to train several times a week, but make sure you rest at least a day or two to allow your muscles to recover
Advise:
gradually increases the intensity of work. Develop a training plan that includes a progressive increase in minutes or repetitions in order to gradually raise the level at which the body begins to produce lactic acid.
Reduce Lactic Acid Build up in Muscles Step 9 Step 5. Be careful when lifting weights
Weight lifting is an activity that tends to promote the accumulation of lactic acid because it requires more oxygen than the body can supply to the muscles.
- Although you are advised to train until your muscles burn, the buildup of lactic acid can also lead to micro-injuries that can cause muscle trauma with pain that can last for days.
- Make sure you gradually increase the load and reps to prevent excess lactic acid from building up.
Reduce Lactic Acid Build up in Muscles Step 10 Step 6. Reduce the intensity of your workout if your muscles start to burn
The burning sensation felt during physical activity is a defense mechanism by which the body tries to prevent overexertion. You shouldn't suffer as much as you train.
- If you do aerobic activity, such as running, brisk walking, biking, elliptical trainer, or stepper, slow down your speed. If you lift weights, you decrease the number of repetitions or the load.
- As soon as you catch your breath, more oxygen reaches your muscles and lactic acid is produced.
Reduce Lactic Acid Build up in Muscles Step 11 Step 7. Stretch when done
Because lactic acid dissipates within 30 to 60 minutes after your workout, stretching helps to prevent lactic acid buildup, relieving any burns and muscle cramps.
- Stretch your muscles slightly after each strenuous exercise and use your fingertips to gently massage the area.
- This way you will also relieve any microtraumas that can cause soreness in the following days.
Reduce Lactic Acid Build up in Muscles Step 12 Step 8. Stay active
Rest after training, but always keep an active lifestyle. Muscles need movement, as well as oxygen and water to stay healthy. If you feel them burning from time to time, don't be alarmed. In small quantities, lactic acid is not harmful to the body and can also have positive effects on the metabolism.
Indeed, in small quantities, it allows the body to absorb energy more easily and burn more calories. Also, by pushing yourself beyond your anaerobic threshold for short periods of time, you can gradually improve cardiovascular endurance
Part 3 of 3: Reduce Lactic Acid By Eating Properly
Reduce Lactic Acid Build up in Muscles Step 13 Step 1. Increase your magnesium intake
Magnesium is a fundamental mineral for the body because it allows it to produce energy. At healthy levels, it helps the body energize the muscles during training by limiting the buildup of lactic acid. Therefore, you should increase your intake of this mineral, preferably through your diet.
It is possible to increase your magnesium intake with supplements, but it is not necessary if you are on a diet rich in the foods mentioned so far
Advise:
vegetables such as chard, spinach, cabbage, turnips and green beans, legumes including cannellini beans, borlotti beans and lima beans, but also seeds such as pumpkin, sesame and sunflower seeds are all excellent sources of magnesium. Tofu - in particular that prepared with nigari - is very rich in this mineral.
Reduce Lactic Acid Build up in Muscles Step 14 Step 2. Eat foods that are high in fatty acids
A healthy intake of foods rich in fatty acids helps the body to break down glucose, a fundamental process for producing energy. This way you can limit the release of lactic acid during fairly intense physical activity and prolong your workout.
- You can get essential fatty acids by eating fish, such as salmon, tuna and mackerel, nuts and seeds, such as walnuts and flax seeds, and vegetable oils, such as corn, sunflower, and soy.
- Fatty acids also relieve inflammatory processes by reducing muscle soreness in the days following an intense workout.
Reduce Lactic Acid Build up in Muscles Step 15 Step 3. Opt for foods containing vitamin B
Vitamin B helps carry glucose into the system and, consequently, provide energy to the muscles during training, limiting the production of lactic acid.
- Foods rich in B vitamins include green leafy vegetables, grains, peas, and beans, as well as protein foods like fish, beef, white meats, eggs, and dairy products.
- Foods containing vitamin B also help replenish other nutrients lost during intense physical activity.
Advice
- Severe muscle soreness accompanied by hypersensitivity and limitation of movement for 1-3 days after intense training is referred to by athletic trainers as "delayed onset muscle soreness," or DOMS. Many measures that allow to reduce the accumulation of lactic acid are useful to prevent this phenomenon.
- Don't overdo the stretching, otherwise you risk hurting yourself and feeling a tingling sensation in your muscles.
- You can slow down lactic acid buildup by drinking baking soda. However, you need to consult your doctor before resorting to this remedy.
