Lactic Acid: Everything You Need to Know
by john Harris Fitness
If you're someone who engages in sports, you've likely come across the term "lactic acid" at some point. However, very few people actually know what it is. Often mentioned in relation to muscle soreness and performance improvement in professional sports, lactic acid has remained a mystery for many athletes. We've now summarized everything you need to know about this topic in one place. Having theoretical knowledge behind your training can only be beneficial. Understanding the physiological processes not only makes sports more interesting, but this knowledge can also be practically applied to your workouts.
What is Lactic Acid and How is it Produced?
When you engage in sports, your metabolism also kicks in, and your body requires energy. This energy is obtained through the burning of carbohydrates. During moderate exercise, this energy production occurs with the help of inhaled oxygen. However, during intense exertion, oxygen becomes insufficient to meet the energy demands of the muscles – this is where lactic acid comes into play. The body then switches to anaerobic metabolism (muscles don't require oxygen). In this process, sugar is converted into lactic acid, and lactic acid, the salt of the lactic acid, is produced as a "byproduct." This process rapidly releases a significant amount of energy. Yet, after a certain duration of exertion, more lactic acid is produced than the body can break down, leading to muscle acidosis. When this happens, muscles become fatigued, and performance declines. The exact point at which this occurs is individual.
In simple terms, lactic acid is a metabolic byproduct produced during sustained exertion. It's only when more is produced than can be broken down that muscles become acidified and fatigue sets in.
Lactic Acid and Sports
Lactic acid can be measured in the blood, which is why it's of immense importance from a sports science perspective. The more intense the physical exertion, the higher the concentration of lactic acid in the blood. Such measurements provide insights into performance capacity, individual metabolic situations, and whether more fats or carbohydrates are being burned during exercise. This information is relevant because it allows training to be tailored precisely based on the results. This is why professional athletes rely on these values and adjust their training plans precisely.
Training in the "steady state," the range where lactic acid production and breakdown balance each other out, allows training without subsequent muscle soreness. However, performance can always be marginally increased without muscle acidosis. This "steady state," also known as the "aerobic/anaerobic threshold," should not be exceeded during cardio training. Through regular physical activity, not only can the point at which muscles become acidified be delayed, but also the point at which the body switches to anaerobic energy production. This means you can maintain performance using oxygen as an energy source for a longer duration.
Now, only one question remains: what about the rumor that lactic acid is responsible for muscle soreness? The answer can be found here.
Lactic acid cannot be prevented during physical activity; only an excess of lactic acid, i.e., muscle acidosis, can be avoided. The concentration of the lactic acid salt can be measured in the blood and serves as a reference point for creating the ideal, individual training plan. With this knowledge in mind, nothing can stand in the way of your effective workout at the fitness studio.
