Exercise

Lactic Acid Build Up: What It Is And How To Get Rid Of It

When the body breaks down glucose, it produces lactic acid. In high-intensity exercise, lactic acid is produced when oxygen levels are low.

Lactic acid build-up can be a hindrance to exercise, so it’s critical to know how to avoid it and why it occurs.

Identifying Lactic Acid As A Substance
Carbohydrates are converted to glucose by the body during physical activity. Lactic acid is a by-product of glycolysis (or the breakdown of glucose), an energy pathway that produces ATP energy in muscle cells in the absence of oxygen.

Lactate and lactic acid are two distinct substances. Despite the fact that the two terms are frequently used interchangeably, they are not the same term.

There’s a hydrogen ion available for donation in lactic acid, and lactate is the molecule left behind after the hydrogen ion is removed from lactate.

Where Does Lactic Acid Come From?
Anaerobic respiration and lactic acid buildup occur when muscles need more oxygen than the body can supply during high-intensity activity. The rate at which lactic acid accumulates is directly proportional to one’s degree of fitness. When lactic acid levels begin to rise rapidly, the body may not be able to keep up with the demand.

Because of the increasing acidity, the muscles get fatigued and may be unable to contract as efficiently as they once could. It is possible for folks to feel a burning feeling in their muscles when working out.

Lactate synthesis may assist muscles delay tiredness during vigorous activity. Delayed onset muscle soreness (DOMS) that occurs 24 to 48 hours after working out is not caused by lactic acid accumulation, as is commonly believed.

What to Do About It
Reduce the intensity of your workout, take a break, and take deep breaths to assist your body rid itself of lactic acid. Active recovery after exercise has also been shown to be an effective means of removing lactic acid from the bloodstream. Lactic acid may be flushed from the body by low-intensity exercises like yoga, strolling, riding, or foam rolling.

How to Prevent the Accumulation of Lactic Acid

Gradually increase the exercise volume, intensity, and duration.

Incorporate days off and light exercise into your schedule.

Make sure you’re giving your body the nutrients it needs.

Take use of the expertise of a sports nutritionist to design a personalised feeding and supplement strategy.

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