What is lactic acid and how does it affect athletes?
Lactic acid, also known as lactate, is a by-product produced during the breakdown of carbohydrates for energy. Lactic acid is produced when the body undergoes anaerobic respiration, where oxygen is insufficient to meet the energy demands during intense physical activity. This process occurs primarily in muscle cells and red blood cells, but it can occur in any tissue in the body.
Functions:
Energy Production: During intense exercise, when oxygen is not present, lactic acid helps provide a temporary energy source, enabling continued muscle function
Gluconeogenesis: The liver and kidneys convert lactic acid back into glucose, which can be used as an energy source for future activities
Molecular Signaling: Lactic acid acts as a signaling molecule, aiding in various physiological processes such as healing wounds and controlling infection
Impact on Athletes:
The burning sensation experienced during intense workouts is due to the temporary acidity in muscle cells resulting from high lactic acid levels. This rise is typically harmless and does not lead to long-term muscle damage, however high concentrations of lactic acid in muscles can weaken performance by creating an acidic environment, making energy breakdown less efficient. This serves as a natural protective mechanism, preventing serious muscle damage during extreme exertion. However, athletes can adapt to higher levels of lactic acid through proper training, increasing their lactate threshold and improving endurance.
Hyperlactatemia and Lactic Acidosis:
While a temporary rise in lactic acid during exercise is normal, persistently high levels can lead to conditions like hyperlactatemia and lactic acidosis. These conditions are typically associated with underlying health issues such as:
Kidney and Liver Failure: These organs play an important role in clearing lactic acid from the blood, failure can lead to an accumulation of lactic acid
Heart Failure and Cirrhosis: These conditions impair the body's ability to supply oxygen to tissues, leading to increased lactic acid production
Infections and Sepsis: Severe infections can disrupt normal cellular respiration, leading to lactic acid buildup
Symptoms of lactic acidosis include nausea, vomiting, muscle weakness, and abdominal pain. It is a serious condition that requires medical attention.
Lactate Threshold:
Athletes often undergo lactate threshold testing to determine the maximum intensity they can sustain before lactic acid accumulates rapidly in the blood. The test works by progressively increasing the intensity of the exercise, while continually monitoring blood lactate levels. Using this data will better help individuals understand their lactate threshold resulting in optimization of their physical performance.
Care and Management:
Gradual Training: Slowly increasing exercise intensity helps the body adapt to higher lactate levels.
Hydration and Nutrition: Proper hydration and a balanced diet support efficient energy production and muscle function.
Adequate Rest: Allowing sufficient rest between intense workouts helps the body clear lactic acid and recover.
Warm-up and Stretching: Proper warm-ups and stretching routines prepare muscles for strenuous activities, reducing the risk of injury.
Conclusion:
Lactic acid is a vital component of the body's energy production system, especially during intense physical activities. Understanding its function and impact on athletic performance dispels common myths and helps manage exercise regimens effectively. By recognizing the role of lactic acid and adopting proper training and recovery strategies, athletes can enhance their performance and maintain optimal health.
Sources:
“Lactic Acid: Role in the Body and Impact on Exercise.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/326521#lactic-acidosis. Accessed 03 July 2024.
Shortt, Sarah. “The Misconceptions about Lactic Acid – Fit Planet.” Les Mills, 22 Apr. 2018, www.lesmills.com/us/fit-planet/fitness/lactic-acid/#:~:text=What%20are%20the%20benefits%20of,keep%20contracting%20at%20high%20rates. Accessed 03 July 2024.
Skipworth, Tegan. What Is Lactic Acid and How Can It Impact Performance?, Oct. 2021, www.melbournesportsphysiotherapy.com.au/blog-articles/2021/what-is-lactic-acid-and-how-can-it-impact-performance. Accessed 03 July 2024.
“What Is Lactic Acid?” Cleveland Clinic, my.clevelandclinic.org/health/body/24521-lactic-acid. Accessed 03 July 2024.