Burning and muscle pain after training - is it true that it is due to lactic acid, and how to prevent it.
Lactic acid is produced in muscle cells and red blood cells. It is formed when the body breaks down carbohydrates into glucose during exercise under certain conditions. Lactic acid is the result of glycolysis (or glucose breakdown), an energy system that creates ATP energy in the absence of oxygen in muscle cells.
There is a difference between lactic acid and lactate. Although these two words are used interchangeably, technically they are not the same.
Lactate is a source of fuel for the body and performs many important functions. During exercise, working muscle cells can continue to produce anaerobic energy for one to three minutes when you can work at a high level.
Why does lactic acid accumulate
During high-intensity exercise, muscles require more oxygen than the body can take in, which causes anaerobic respiration and lactic acid accumulation. When and how lactic acid accumulates depends on the level of physical fitness of a person. The body cleanses itself of lactic acid, but may not be able to cope with it when its level begins to increase rapidly.
This is often referred to as the "lactate threshold" for high-intensity aerobic exercise (such as running), but keep in mind that lactic acid accumulation can also occur during strength training.
When this increased amount of acid accumulates, the muscles get tired and cannot contract as efficiently. Some people may notice a burning sensation in the muscles during exercise.
Interestingly, some experts believe that lactic acid production actually helps muscles delay fatigue during intense exercise. Contrary to popular belief, the accumulation of lactic acid is not the cause of delayed muscle soreness that occurs within 24-48 hours after exercise.
How to get rid of this
Reducing the intensity of exercise, resting from activity and deep breathing can all be a useful way to remove lactic acid during exercise.
Another proven method of getting rid of lactic acid is active recovery after exercise. Low-intensity movements, such as yoga, walking, cycling, can remove lactic acid from the body.
Ways to get rid of lactic acid
· Reduced exercise intensity
· Rest
· Deep breaths during training
· Active recovery or low-intensity movements such as yoga, walking, cycling.
How to prevent the accumulation of lactic acid
The burning sensation and fatigue associated with lactic acid can be significantly improved with the help of training. We recommend gradually increasing the volume, intensity and duration of training to prevent the accumulation of lactic acid.
But, you don't need to completely avoid lactic acid accumulation. For some training regimes, it is normal to include high-intensity intervals that end above the lactate threshold, located between lighter training days and/or rest days to ensure proper training adaptation and recovery.
Proper nutrition during exercise can have a positive effect on lactic acid levels. Beta-alanine is a supplement that can be used to delay the effects of lactic acid accumulation, but it can negatively affect other areas of performance.
We encourage athletes to work with an experienced sports nutritionist to develop a nutrition and supplement plan that is right for them.
How to prevent the accumulation of lactic acid
· Gradually increase the volume, intensity and duration of training.
· Include rest days and light training days
· Refuel your body properly
· Consider working with a sports nutritionist to develop an individual nutrition plan and supplements.
Result
The accumulation of lactic acid is not necessarily bad. It is a natural byproduct in the body that supports anaerobic activity and helps people exercise at a high level. However, too much lactic acid can lead to a lack of performance and burning in the muscles. Over time, increase the volume, intensity and duration of training to prevent the accumulation of lactic acid in the future.
