How to expel lactic acid from the body. Does lactic acid really cause fatigue? Lactic acid and pain is a myth

10.10.2019

Muscle acidification- This is a process in which, as a result of intensive work, lactic acid or lactate, as it is also called, accumulates in the muscles. Basically, lactic acid is side effect muscle loads. Its level in the blood is directly related to the intensity with which you train. And the more you force your muscles to work, the more lactate accumulates in them.

The main indicator of muscle acidification is a burning sensation. It becomes painful for you to do the exercise, you can no longer do repetitions. When lactic acid accumulates in the body, it significantly impedes nerve conduction, and this in turn creates problems with the production of new muscle contractions.

An extreme form of acidification is muscle failure, a condition where you can no longer complete a single rep of an exercise.

What are the benefits of muscle contraction

Despite all the negative symptoms, there are benefits to acidification. Lactic acid acts as an energy source for the body: approximately two-thirds of the lactate produced during training is used by the body as fuel.

In addition, acidification is an indicator that the muscles have really worked hard and received a stimulus for growth. Without burning, there will be no progress. But! It is important to use acidification correctly, not to overdo it.

How to neutralize lactic acid?

Proper nutrition, with a sufficient content of proteins, carbohydrates, fats, as well as various vitamins and micronutrients.

What foods remove lactic acid from muscles?

Fresh fruits and berries rich in antioxidants. For example, pomegranate and cherry juice are great for removing toxins and glucose breakdown products.

The most effective folk remedies are herbal teas and decoctions and fruits. Nettle, hawthorn and wild rose are suitable for this, with the addition of a small amount of honey.

Plentiful drink during training and after. Effectively prevents the accumulation of lactic acid a glass of water and a half teaspoon of baking soda before exercise.

Taking hot baths. The water should be reasonably hot. This helps to increase blood circulation and more actively remove lactic acid. Salt can be added to the bath essential oils, for example, lavender or pine needles. The procedure should not exceed ten minutes, and it is also impossible to lie down in the bath completely, the water should be below the level of the heart. After that, it is advisable to pour cold water. If the pain is severe, you can repeat the procedure up to five times.

Warming balm . It also provokes blood flow to the muscles, as a result of which the process of removing lactic acid is accelerated.

Compliance with rest. Healthy full sleep helps the body recover faster, increases the metabolic rate, helping to quickly remove lactic acid.

Lactic acid, or, scientifically, lactate, many people consider harmful and almost dangerous to health. Sometimes you can hear from novice athletes, as well as from supporters of weight loss with the help of intense loads, that after training, the muscles of the whole body are very sore: "probably lactic acid has accumulated ...". Hence the questions. Where does excess lactic acid come from, and in general - what is it, and can it accumulate in the muscles? If so, how to get rid of it?

What products contain?

Lactic acid can enter the body with food: it is rich in dairy products, sauerkraut, cheeses, it is found in wine, beer, kvass, "Borodino" bread, etc. In the food industry, this non-toxic compound - lactate, E-270, is used as a preservative and is considered a safe food additive: it is added even to baby food.

Benefits for the body

Many are wondering what is the use of lactic acid for the body? Why is she needed?

Normally, the body produces lactic acid on its own. This happens during the breakdown of glucose, but it is difficult to say how much lactic acid is the norm: scientists have not yet come to a specific conclusion, and exact data are not indicated.

It is known that lactic acid is necessary for normal metabolism, and lack of physical activity its production slows down: a person may feel weak, the brain works sluggishly, and digestion worsens. With a lack of lactic acid, it becomes more difficult for the heart and nervous system to work, inflammation and bacterial infections occur more easily: the beneficial intestinal microflora suffers, and immunity decreases.

Diseases such as diabetes and cancer also develop faster with a lack of lactic acid, but an excess of it also threatens. serious problems: for example, convulsions appear or the liver is affected. This usually happens if a person already has serious illnesses: the amount of lactic acid increases by 2-3 times, and in old age it can also accumulate: for example, in brain tissues.

Here, however, we will talk about the problems of sports enthusiasts and exercisers associated, it would seem, with lactic acid.

Is there any harm?

Often there are statements like “lactic acid does not bring anything good”, “muscles hurt from it”, “we need to get rid of it as soon as possible”, etc. In fact, muscle pain on the second and even third day after training occurs due to damage and inflammation of the fibers in the tissues, and cramps due to a sharp overexcitation of muscle receptors.

When “burning in the muscles” is felt during exercise, this is lactic acid, and this is normal: a lot of energy is required, the rapid breakdown of carbohydrates begins - lactate production increases several times. Is it possible to continue training if a burning sensation begins? Yes, a short time if the burning sensation is tolerable - this is part of the process of muscle growth, but the increasing pain cannot be tolerated: the lesson must be stopped. Beginners should finish training as soon as a burning sensation appears: exercising through pain will not be beneficial.

Experienced trainers know that lactic acid is not a harmful "decay product", but a substance that plays an important role in the formation of energy. In addition, it helps the body survive stress, and serves as “fuel” for the liver. Lactate also helps the heart to carry the load, and many professional athletes know this: football players, runners, swimmers, cyclists and everyone who trains regularly.

By itself, lactic acid does not cause burning: it appears when its production accelerates sharply - then it breaks down into lactate and hydrogen. The latter causes bio slowdown chemical reactions and muscle contractions, and there are pains and a feeling of overwork. Fans of “throw everything in one heap” do not understand “who is to blame”, and pass a verdict: lactic acid is harmful, and it must be disposed of.

How to remove lactic acid?

Contrary to the "prevailing stereotypes", to give Special attention removal of lactic acid from the muscles is not required: most often it is excreted after training itself, for about an hour. Lactate is not a "working out" of motor oil, but the best fuel for muscles, supporting them both during exercise and after it.

Does sauna and massage remove lactic acid?

However, the "well-being" of the muscles depends on how fast it is removed, and how the body tolerates it. It is worth saying that beginners experience the most severe discomfort, and with regular training for a long time, the level of lactic acid does not rise sharply and strongly. It is among beginners and inexperienced athletes that many are sure: to remove lactic acid, you need to visit a sauna, or take a hot bath, get a massage, and then relax - then the pain and cramps will subside. There are even certain schemes for using these methods. So, it is proposed to enter the sauna for 10 minutes, exit, after 5 minutes to go again - already for 20 minutes; another 5 minutes break and another entry, half an hour. In conclusion - swim in a cold pool or take a cold shower. About the same with a hot bath: the meaning of the procedures is to “disperse” the blood and help the muscles recover faster. Massage is also called an excellent way to get rid of lactic acid, and the principle is the same here - blood circulation is accelerated. The benefits of these methods are undeniable, but they are unlikely to be related to the removal of lactic acid from the body.

Bicycle after workout

According to the results of a study in which several groups of athletes took part, the content of lactic acid in the blood of those who used the sauna and massage after training was actually the same as that of those who simply rested. But those who immediately after the lesson rode a bicycle at a calm pace, the level of lactic acid in the body decreased significantly.

It turns out that with adequate loads, the body removes lactic acid itself without any problems: you just need to determine for yourself the optimal intensity of training and their nature, and plan the schedule so that the muscles have time to recover completely.

Alternate load during exercise

Even professional trainers recommend not letting the muscles cool down between sets. It has been noticed that the muscles get tired less if you alternate an intense load with a light one: for example, after a weight machine or work with weight, walk at a calm pace on a treadmill, or just around the gym. During movement, blood does not stagnate in muscle tissue, it begins to circulate faster through all tissues and organs, and lactic acid does not linger.

Water normalizes lactic acid in the body

An important help to the body is a normal water balance. It protects the muscles from any aggressive influences, and when intensive classes especially important. Drink clean water before training, during it and after; during class, you should drink every 10-20 minutes, 200-300 ml, and with elevated temperature more and more air. During the day, do not forget about the liquid either: in the first place after water, infusions medicinal herbs and fresh green tea rich in antioxidants.

It is important to eat right

Excellent protection is for muscles and proper nutrition. Calories needed for training must be obtained from complex, "slow" carbohydrates; protein should always be enough - then the muscle fibers will not tear and become inflamed, and the "right" fats will ensure a normal metabolic rate.

Lactic acid (lactate) is a substance from the carboxylic group. In the human body, it is a product of glycolysis (the breakdown of glucose). Contained in the cells of the brain, liver, heart, muscle tissue and other organs.

general characteristics

Lactic acid, or Lactic acid (formula - CH3CH (OH) COOH) belongs to AHA substances (alpha hydroxy acids). Lactic acid was first discovered by the Swedish researcher Carl Scheele in 1780 in the muscles of animals, in some microorganisms, and also in the seeds of individual plants. A few years later, another Swedish scientist, Jens Jakob Berzelius, succeeded in isolating lactates (salts of lactic acid).

Lactate is a non-toxic, almost transparent (with a yellow tint), odorless substance. It dissolves in water (at a temperature of approximately 20 degrees Celsius), as well as in alcohol and glycerin. High hydroscopic properties make it possible to create saturated solutions of lactic acid.

Role in the body

AT human body During glycolysis, glucose is converted into lactic acid and ATP. This process takes place in muscle tissues, including the heart, which is especially important for the enrichment of the myocardium with lactic acid.

In addition, lactate is also involved in the so-called reverse glycolysis, when it is formed as a result of certain chemical reactions. This transformation takes place in the liver, where large quantities concentrated lactate. And the oxidation of lactic acid provides the energy necessary for the process.

Lactic acid is a significant component of chemical reactions occurring in the body. This substance is important for metabolic processes, the functioning of muscles, the nervous system and the brain.

Concentration in the body

It is by the concentration of lactic acid in the body that the quality of carbohydrate metabolism and the level of tissue oxygen saturation are determined. In body healthy person the content of lactate in the blood is from 0.6 to 1.3 mmol / liter. Interestingly, most diseases accompanied by convulsions cause an increase in this indicator. An increase of 2-3 times occurs with especially severe disorders.

Lactic acid that exceeds the normal range may indicate an oxygen deficiency. And he, in turn, is one of the symptoms of heart failure, anemia or impaired lung function. In oncology, an excess of lactate indicates a possible growth of malignant tumors. Serious liver diseases (cirrhosis, hepatitis), diabetes also cause an increase in acid levels in the body.

Meanwhile, the presence of lactate in excess is not only a sign of serious illness, but also causes the development of other pathologies. For example, hyperacidity blood leads to a decrease in the amount of alkali and an increase in the level of ammonia in the body. This disorder is called acidosis. It is accompanied by a disorder of the nervous, muscular and respiratory systems.

It is also important to know that intensive production of lactic acid is possible in a healthy body - after intense sports activities. It is easy to understand that the concentration of lactate has increased by muscle pain. However, immediately after training, lactic acid is excreted from the muscles.

Another reason for the increase in the concentration of lactic acid, not associated with diseases, is age. Experiments have shown that in older people, an excessive amount of lactate accumulates in the brain cells.

Daily rate

Such a concept as daily rate lactic acid" does not exist, and there is no well-defined amount of consumption of products containing lactate. Although there is no doubt that the people leading sedentary image non-athletic lives should consume more lactic acid foods. Usually, 2 glasses of kefir per day is enough to restore balance. This is enough for the acid molecules to be easily absorbed by the body.

An increased need for lactate is felt by children during a period of intensive growth, as well as by adults during intellectual work. At the same time, the elderly body does not need to consume high doses of lactic acid. The need for the substance is reduced and against the background high level ammonia, in diseases of the kidneys and liver. Convulsions may indicate an excess of a substance. Problems with digestion, loss of strength, on the contrary, speak of a lack of substance.

The harm of lactic acid

Almost any substance in excess cannot be useful for human body. Lactic acid in a pathologically high concentration in the blood leads to the development of lactic acidosis. As a result of this disease, the body "acidifies", the pH level drops sharply, which subsequently leads to dysfunction of almost all cells and organs.

Meanwhile, it is worth knowing that against the background of increased physical work or training, lactic acidosis does not occur. This disease is a side condition in severe diseases such as leukemia, diabetes, acute blood loss, sepsis.

Speaking about the dangers of excess lactic acid, one cannot help but recall that some medications. In particular, epinephrine or sodium nitroprusside can cause lactic acidosis.

How to get rid of excess acid

Bodybuilders belong to the category of persons in whose body (due to objective circumstances) the level of lactic acid regularly increases. To remove excess lactates from the body will help such techniques:

Start your workout with a warm-up and end with a cool-down.
Take isotonics containing bicarbonates - they neutralize lactic acid.
Take a hot bath after your workout.

And by the way, acid levels are always higher in novice athletes. Over time, the concentration of lactate increases moderately.

Lactate for athletes

Lactic acid produced during exercise serves as "fuel" for the body, helping to build muscle. In addition, lactate dilates blood vessels, improves blood flow, as a result of which oxygen is better transported throughout the body, including muscle tissue.

As a result of the experiments, a connection was established between the growth of lactic acid and testosterone. An intense release of the hormone occurs after 15-60 seconds of increased physical activity. In addition, sodium lactate in combination with has an anabolic effect on muscle tissue. This prompted researchers to think about the possible use of lactic acid as a muscle building drug. However, this is still only a guess that needs to be tested.

food sources

If you remember that lactic acid is the result of fermentation processes with the participation of lactic acid bacteria, it becomes easier to learn a list of foods rich in useful substance. With this knowledge, you do not have to look at the label every time in search of the necessary ingredient.

The most concentrated sources of lactate are dairy products. In particular, these are whey, kefir, sour cream, cottage cheese, fermented baked milk, curdled milk, ayran, hard cheese, ice cream, yogurt.

Other products containing lactic acid: sauerkraut, kvass, Borodino bread.

Application in cosmetology

As already noted, lactate belongs to the group of AHA acids. And these substances contribute to the exfoliation of dead particles of the epidermis. Due to this and other properties, lactic acid is actively used in cosmetology.

In addition to exfoliation, lactate, as a cosmetic product, is capable of:

eliminate inflammation, cleanse the skin of harmful microorganisms;
whiten, remove age spots;
remove the cuticle without damaging the skin;
treat acne;
moisturize, improve elasticity, strengthen sagging skin;
smooth mimic and reduce deep wrinkles;
get rid of stretch marks on the skin;
narrow pores;
accelerate the regeneration of the epidermis;
regulate the acidity of the skin;
improve the condition of oily skin;
give a platinum shade to blond hair;
eliminate the smell of sweat.

Often found in women's forums positive reviews about lactic acid - as a component of natural home-made cosmetics. As a beauty product, lactate is used as a component of soaps, shampoos, creams and serums for skin rejuvenation, in peeling or depigmentation products. Lactic acid is also included in cosmetics for intimate hygiene as an antibacterial component.

Lactic acid can be added to prepared cosmetics. For example, in a peeling preparation, lactate can be about 4 percent, in soaps, shampoos and balms - about 3 percent, in tonics and creams no more than 0.5 percent of the total composition. But before improving ready-made funds lactate or create homemade cosmetics, you need to do a test for the individual tolerance of the substance. It is also important to know that pure lactic acid can cause the death of mucous membranes, and excessive consumption of drugs with lactate, although it does not create a toxic effect, dries the skin.

It is safer to use the remedy of our grandmothers and great-grandmothers and use products rich in lactic acid as cosmetics. For example, a 30-minute curdled milk mask will restore shine to dry hair, and a kefir face mask will prevent early aging, get rid of pigmentation and freckles.

Other applications

Lactate concentrate has shown its effectiveness in removing warts, calluses, tartar.

In the food industry, lactic acid is known as an E270 preservative additive that improves taste qualities. It is believed that this substance is safe for humans. Included in the composition of salad dressings, confectionery, is in milk mixtures for children.

In pharmacology, lactate is used to create bactericidal agents. And in light industry, this substance is used in the manufacture of leather products.

Today you learned the most Interesting Facts about lactate and its effect on the body. Now you know how to use lactic acid to the maximum benefit for your health and beautiful appearance. And most importantly - where to look for the sources of this useful substance.

Quite often, athletes evaluate the effectiveness of training by how much their muscles hurt. good workout- this is when in the morning after an evening load you are literally unable to get out of bed, because every cell of the body hurts. The legs do not move, the arms do not rise, sometimes even getting a cup for traditional morning coffee from the top shelf becomes difficult. "Hooray! I did a great job, my muscles are growing!” - this is exactly what the future Mister or Miss Universe thinks. But not everyone realizes that the cause of the pain, most likely, was lactic acid accumulated in the muscles. And it's not as wonderful as it seems. Let's figure out what kind of "beast" it is, how this substance can be dangerous and how to remove it.

Reasons for the appearance

The chemical mysteries of lactic acid formation are complex, but they can be explained simply. To begin with, during exercise, the muscles actively consume oxygen, replenishing the energy spent. After all, they need to take strength from somewhere for the next approach to the bar? And the more you work on yourself, the more oxygen they need. Everything seems to be logical. But the problem is that rapid muscle contraction blocks the supply of oxygen. That is, it turns out that one cannot do without fuel - but there is nowhere to get it from. And this happens due to the fact that during the load, the local blood flow decreases and the “supply” of oxygen to the working muscles becomes slower.

Severe muscle pain after exercise is a sign of excess lactic acid.

This vicious circle leads to the fact that the muscles have to invent an alternative source of energy, and they begin to work without oxygen, that is, anaerobically. This is due to the breakdown of glucose, which is always present in the body. And just side effect this process becomes the formation of lactic acid in the muscles, which is not excreted in time due to reduced blood flow. Like any acid, it lowers natural level Ph. Hence there are unpleasant sensations in trained muscles, pain and burning. But these are not all the problems that "milk" can bring.

Consequences of the formation of lactic acid in the muscles

Usually lactic acid is quickly excreted from the body, which naturally trying to protect himself. To do this, it is enough to wait from a few hours to two days. But during this time, the substance manages to damage the muscle fibers, which is why muscle pain is often felt even after a long time after training. Unpleasant sensations may remain in the body until the muscles are fully restored and begin to work at full strength. Sports doctors call this phenomenon "delayed muscle pain syndrome", which is associated with microtrauma during sports.

Experienced athletes are able to feel the moment when it is necessary to slightly reduce the pace in order to avoid overexertion - and, as a result, muscle pain.

The constant accumulation of lactic acid can lead to unpleasant consequences, such as:

pain in different muscle groups, and sometimes these sensations are so strong that you have to seek help from doctors;
a state of general weakness, when instead of a surge of strength from a successful workout, a feeling of depression and weakness appears in the body;
an increase in body temperature (as in inflammatory processes).

However, for each specific person, lactic acid acts in its own way: someone can feel its effect for a long time, and for someone even the most grueling workout will be safe. But in any case, you should not forget about the proper preparation for going to the gym.

How to prepare for a workout

If you want to protect the body from unnecessary stress when playing sports, it is enough to adhere to simple rules. They are especially important for those who constantly experience muscle pain that interferes with full training. So, don't forget the following points:

be sure to warm up before starting the main part of the workout, let it be brisk walking, easy running, stretching - any movement that will tone the muscles and prepare them for the load;
build the workout correctly: do not try to embrace the immensity, do not increase the number of approaches or hang a new pancake on the bar if the body is not ready for an increase in load;
think over a training plan: divide the muscles involved by the days of the week, let the same biceps rest for a couple of days, and at this time pump the quadriceps femoris muscle;
do not forget to take a short break after each approach (at least 30 seconds), this rest will allow the body to partially remove lactic acid and return oxygen to the muscles;
at the end of the session, be sure to stretch the muscles you worked on (5 minutes will be enough), because even such a stretch will give tired muscles elasticity and speed up the recovery process.

Pre-workout - required condition proper training

How to remove lactic acid from the body

If discomfort after training still appears, techniques that are easy to apply at home will help reduce pain. Methods to help get rid of lactic acid are well known to athletes, but not everyone uses them regularly. As practice shows, absolutely in vain. Consider the main ways to neutralize this substance.

Going to the bath or sauna

One of the most effective ways fight against unnecessary "milk". Blood begins to actively carry oxygen throughout the body and reaches the very muscles that have worked hard. True, one must be careful not to overdo it with the steam room, especially if there are contraindications to visiting a bath or sauna (for example, diabetes mellitus or hypertension). Even if everything is in order with health, when visiting the sauna you need to follow certain rules and follow the recommended scheme:

first run - 10 minutes, then 5 minutes break;
the second run - 20 minutes, the break can be left the same;
third run - 30 minutes.

After the steam room, you should take a cold shower or plunge into the pool to tone the warm and relaxed muscles.

hot air and heat increase blood flow in the muscles, which slows down during sports activities.

hot tub

If the sauna or bath is not available to you, then there is another way to expel lactic acid - after training, take a bath. Here the scheme of action is almost the same as in the case of visiting the steam room. To start, take as much hot water as you can handle. Then follow this program:

lie down in the bath for 10 minutes so that the heart area is not covered with water;
get out of the bath for 5 minutes;
add hot water and repeat the procedure 3 to 5 times.

After the bath, take a cool shower and arrange self-massage - with a hard towel or a special washcloth. It will also help increase blood flow and shorten muscle recovery time.

Fluid intake during and after exercise

Drinking fluids during exercise helps flush out lactic acid

Compliance with water balance is one of the commandments of an athlete and, in general, a person leading a healthy lifestyle. Do not forget that during intensive sports, the body needs much more fluid than usual (at least three liters per day). Drinking plenty of water helps speed up metabolic processes and remove decay products much faster.
What is better to drink? Here is an individual question. If you do not have a tendency to high blood pressure, then it is best to brew fresh green tea, because it is an excellent antioxidant. If there are prerequisites for hypertension, then just drink clean still water. Most importantly, don't forget about it.

Massage

Another way to remove lactic acid from the muscles can be massage. No wonder professional athletes cannot do without a personal massage therapist, otherwise it would be much more difficult for them to recover from training. In the absence of a personal massage therapist, you can stretch tired muscles in any salon or fitness club.

Combine business with pleasure: ask your other half for a massage. Even a simple kneading of the muscles in this case will help to disperse the blood flow and relax.

With experience, you will learn to understand what training intensity to choose, when to stop and what type of recovery to choose in order to avoid unpleasant consequences and prevent lactic acid from accumulating. In addition, trained muscles will not react as painfully to physical activity, which will also reduce recovery time. So it’s not difficult to solve the problem, you just need to listen to yourself and your feelings, as well as train regularly and carefully.

“Did you know,” I tell them, “that lactic acid plays a major role in energy production during exercise. And it is not at all a harmful by-product of metabolism. It provides energy, promotes the absorption of carbohydrates, and serves as fuel for the liver to produce glucose and glycogen. In fact, lactic acid is a natural remedy designed to help our body cope with stressful situations". But there is also back side medals. When the body produces lactic acid, it breaks it down into a lactate ion (lactate) and a hydrogen ion. In lactic acid, it is the latter that is, in fact, the acid. It interferes with the electrolytic signals of nerves and muscles, slows down energy reactions and weakens muscle contractions. It is he who caused the burning sensation that you feel when intense training. So if you feel tired, blame it on nothing more than the hydrogen ion.

But, as a rule, lactate is also blamed for the company. Although, in reality, our body is fine with it. It is an extremely fast fuel for the heart and muscles. Lactate plays a vital role in ensuring a stable supply of carbohydrates to the body, even during long hours of physical activity.

Lactate is a friend of all those who train with weights, a friend of football players, triathletes, long-distance runners, swimmers and cyclists. When you learn more about this substance, everything will appear in a completely different light. By appreciating the action of lactic acid, you can increase your energy level and defeat fatigue!

Lactic acid is a truly "royal" metabolite

Lactic acid is formed from the breakdown of glucose. Sometimes referred to as "blood sugar", glucose is our body's main source of carbohydrates. It is the main fuel for the brain and nervous system, as well as for the muscles during exercise. When glucose is broken down, cells produce ATP (adenosine triphosphate), which provides energy for most chemical reactions in the body. The level of ATP determines how quickly and for how long our muscles can contract when physical activity.

The production of lactic acid does not require the presence of oxygen, which is why this process is often referred to as "anaerobic metabolism". Many people believe that muscles produce lactic acid when they don't get enough oxygen from the blood. In other words, you are in an anaerobic state. However, scientists claim that lactic acid is also formed in muscles that receive enough oxygen. An increase in the amount of lactic acid in the bloodstream only indicates that the level of its intake exceeds the level of removal. Oxygen does not play a significant role here.

Lactate-dependent ATP production is very small, but has great speed. This circumstance makes it ideal for use as a fuel when the load exceeds 50% of the maximum. During rest and submaximal exercise, the body prefers to break down fats for energy. At loads of 50% of the maximum (intensity threshold for most training programs) the body is rebuilt to preferential consumption of carbohydrates. The more carbohydrates you use as fuel, the more lactic acid is produced.

metabolic mediator

The body uses lactic acid as a biochemical messenger for carbohydrate metabolism. Carbohydrates are digested and circulated from the intestine to the liver primarily in the form of glucose. However, instead of going to the liver to be converted to glycogen, most of the glucose from dietary carbohydrates bypasses the liver and goes directly to the bloodstream, reaches the muscles, and there it is converted into lactic acid. It, in turn, goes back to the blood, then to the liver, where it is used to create glycogen. Your body makes most its hepatic glycogen not directly from blood glucose, but through the formation of lactic acid. Scientists call this process the "glucose paradox".

Many tissues, especially skeletal muscles, constantly synthesize and use lactic acid. Its blood level reflects the balance between production and consumption.

The production of lactic acid is proportional to the amount of carbohydrates broken down for energy needs in the tissues. When carbohydrates are consumed, a fairly large part of them is converted into lactate, which is then used by the same tissues as fuel or is transported through the bloodstream to other tissues for energy goal. The rapid use of carbohydrates for fuel, such as during intense exercise, accelerates the production of lactic acid. Temporarily, it begins to accumulate in the muscles and blood, because it cannot be used as a fuel very quickly. If you slow down your exercise or stop exercising altogether, lactate utilization will soon equalize with lactate production. Dr. George Brooks, Faculty Professor general biology University of California, described the dynamics of lactic acid production and utilization in the metabolic process in his so-called "Lactate Shuttle Theory". It shows the leading role of lactic acid in carbohydrate metabolism and its importance as a fuel for metabolism. AT exclusive interview Dr. Brooks said: “Lactic acid is generally treated poorly. But if athletes could learn to control this chemical process and use it, you could train harder and longer. Regulating lactic acid levels is the key to success in high-intensity sports!”

The heart, slow twitch muscle fibers and respiratory muscles prefer to use lactate as fuel during exercise. In the heart, for example, its consumption increases significantly with increasing exercise, while the use of glucose remains unchanged.

Lactic acid is a very "fast" fuel, which can help athletes improve their performance. After ingestion of a high-carbohydrate meal, the concentration in the blood of both glucose and lactic acid increases. But the level of lactate rises slightly, as it is removed quickly enough. The body converts glucose (which does not move as fast in the blood) into lactate, so it reaches its target faster. Using lactic acid as an "intermediary" helps get rid of dietary carbohydrates without raising insulin levels and stimulating fat synthesis. During training, you do not need this rise, as it reduces the availability of carbohydrates, which are essential for an intense metabolism.

Why is lactic acid so important in regulating metabolism? There is no exact answer yet, but there are certain physiological causes. Lactic acid, unlike glucose and other fuels, has a smaller molecular size, so it is easier for it to pass from one tissue to another. She penetrates through cell membranes through an instant process called facilitated transport. Other fuels require slower transport systems, such as insulin. Thus, lactate enters the cells and bloodstream faster and in greater quantities. muscle cells with large reserves glycogen cells cannot release significant amounts of the potential energy source glucose because they lack the key enzyme responsible for producing free glucose for release into the blood.

Lactic acid and fatigue

"Work till you burn!" says your aerobics instructor. Quite known fact that during intense physical exertion, lactic acid causes a burning sensation associated with muscle fatigue. Probably so. Hydrogen ions interfere with muscle contraction and energy-producing reactions.

During a workout nervous system protects the heart, brain and muscles from oxygen deficiency. The level of lactic acid in the muscles is an important signal for her in the distribution of blood throughout the body. When the system determines that the oxygen supply must be reduced somewhere, it reduces the blood flow there, which causes fatigue.

However, lactic acid is not responsible for all types of fatigue during exercise. During activities that require a lot of endurance, such as marathon running or triathlon, its blood level does not change, despite the fact that production increases. This is because the body's ability to produce it matches its ability to use it as fuel. At the beginning of the race, there is a significant increase in the level of glucose consumption by the muscles and the breakdown of glycogen. This increased rate of carbohydrate metabolism causes an increase in the production of lactic acid and an increase in its content in the blood.

Once the blood is directed to the working muscles, you can "send" the lactate to other tissues for energy. At the same time, its level in the muscles and blood will decrease, although the body continues to produce it in large quantities. Often during a run or workout, you feel a sudden sense of relief. This feeling is called "second wind". Research has shown that during exercise the level of production and removal of lactic acid is 300-600% greater than at rest, even if oxygen consumption has stabilized at a submaximal level.

Muscle pain and cramps

Lactic acid is not the cause of pain and muscle cramps. The pain that appears in the muscles the day after training is caused by damage to the muscle fibers and their inflammation. Convulsions are caused by muscle receptors that are overexcited by muscle fatigue. Many athletes use massage, hot baths, and other relaxation techniques to remove lactic acid from muscle fibers to relieve pain and cramps. While such methods have their benefits, getting rid of lactic acid is not one of them. Lactate is used as fuel by the muscles during both training and recovery, rather than remaining in them like recycled motor oil.

Put Lactic Acid to Work for You

A properly designed training program that combines periods of high-intensity training with endurance training can accelerate the removal of lactic acid. Fortunately, most training programs are built that way. Your body must learn to quickly remove lactate for subsequent successful performances at competitions.

Lactic acid metabolism helps you run, swim, or bike faster. To increase the body's ability to use lactate as a fuel, it is necessary to increase the level of lactate in the muscles during exercise. Workouts with great content lactate in your system stimulates the body to produce enzymes that accelerate its use. A number of studies have proven the importance of lactate content in sports drinks. Athletes learn to endure this so-called "burning". Scientists call this "habituation." Vince Lombardi, the immortal coach of the Greenbay Packers, once said, "When movement causes pain, pain causes movement." If he were a professor of physiology, his statement would sound like this: “When the level of lactate in the muscles rises, pain becomes a habit.” Good thing he was a football coach.

With high intensity interval training the cardiovascular system adapts by increasing the supply of oxygen to muscle and other tissues. Therefore, you will have to break down fewer carbohydrates to produce lactic acid. In addition, better blood circulation helps speed up its delivery to tissues and removal from the bloodstream.

Endurance training induces muscle adaptation, which also speeds up the removal of lactic acid. Running, swimming or cycling cause greatest development microcirculation and functional capacity of mitochondria in skeletal muscle cells. With the increase in this ability, the use fatty acids as an energy source and thus reduces the formation of lactate. With an increase in the functional capacity of muscle mitochondria, the removal of lactic acid from the body also occurs faster.

Nutrition also plays an important role. Intense and hard training depletes glycogen stores in the muscles and liver. Therefore, all endurance athletes need a carbohydrate-rich diet.

Carbohydrates provide the fastest glucose supply, so the athlete feels great and has a source of fast energy. Moreover, glucose contributes to the replenishment of glycogen stores during the recovery period. When blood glucose and muscle glycogen levels are restored, glucose becomes a source of lactate formation, which helps replenish liver glycogen stores.