The definition of lactic acid
Lactic acid, or rather lactate is a glucose metabolite. It is produced by body tissues when there is a insufficient oxygen supply. “Lactate is an indicator of exercise intensity,” says Dr. David Hupin, sports physician.
The production of lactic acid
Contrary to popular belief, lactic acid where the lactate is not a waste, nor a toxin harmful to the muscle. On the contrary ! Lactate is a important element in the production ofenergy.
Dr. Hupin, sports physician: During intense, short-duration exercise such as a 100-meter sprint, lactate production is high.
On the other hand, the practice of low intensity sports such as Pilates, postural ballyoga, there is no or very little production of lactate. “The production of lactate increases as soon as there is a strong increase in heart rate”, specifies the doctor.
Lactic acid and sports training
It is possible to optimize the production and then the elimination of lactate following the advice recommended by Dr. David Hupin. What are they ?
- Warm up well before starting a sporting activity.
- Stay hydrated before, during and following exercising.
This promotes the initiation of the aerobic pathway which uses oxygen in good conditions.
Does lactic acid cause muscle fatigue?
No, contrary to what is said, is thought, lactic acid where the lactate is not an enemy of muscles and muscle fatigue, neither a waste product, nor responsible for aches and cramps. “Aches are common in occasional athletes, but also develop in highly trained athletes when they perform unusual training with significant eccentric muscle stress”, informs the sports doctor.
But then what causes them? THE aches and/or the cramps are the result of muscle micro-edema. Moreover, “in many sports with low lactate accumulation such as football, it is not uncommon to see players suffering from cramps during the match. Also, one can develop cramps during the sleep at a time when the lactatemia is lowest,” warns Dr. Hupin.
What foods contain lactic acid?
L’Lactic acid exists naturally in a number of foods. It’s the case in dairy products such as yogurt, kefir, cheese, but also in some plants such as guava, tomato and in alcoholic beverages such as wine.
“There is no reason to deprive yourself of it, reassures Dr. Hupin, because there is little link between the lactate contained in food and sport. For several reasons: the food lactate is eliminated quickly and, during the effort, one does not eat. »
How to eliminate lactic acid in the muscles?
There is nothing to worry regarding! “Lactate is quickly eliminated following exercise, reassures Dr. Hupin. After regarding ten minutes of recovery, lactate values return to normal. » Normalization is faster when the recovery is active, that is to say by walking a little following the effort while breathing deeply. In the event of a sudden cessation of sporting activity, the lactate remains in the body a little longer.
What are the remedies for lactic acid?
It is important to stay hydrated before, during and following exercise. “If the effort lasts more than ninety minutes, it is recommended to opt for a drink containing salt and sugar, advises Dr. Hupin, in order to fight once morest water loss through sweating and to be able to continue sporting effort. On the other hand, if the sporting activity lasts less than ninety minutes, water is enough. »
And in recovery, What can we do ? “We can opt for a alkalizing drink which will act on the acidic part of lactic acid”, recommends the doctor.