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Lactic acid is a substance produced by the body during intense physical activity, when the body breaks down glucose and other carbohydrates for energy. This process, known as glycolysis, occurs when the body cannot deliver oxygen to the muscles fast enough, and the muscles generate energy anaerobically. While lactic acid was previously believed to be the cause of muscle soreness after exercise, studies have since disproven this theory, showing that lactic acid is flushed out of the muscles too quickly to cause any cell damage or pain. However, a buildup of lactic acid in the bloodstream, known as lactic acidosis, can be dangerous and even fatal.
| Characteristics | Values |
|---|---|
| Lactic acid build-up in muscle cells | Lactic acid is produced in muscle cells and red blood cells |
| Lactic acid is a natural byproduct of cellular metabolism | |
| Lactic acid is created when the body breaks down glucose and other carbohydrates for energy | |
| Lactic acid is fuel for cells during intense exercise | |
| Lactic acid is flushed out of muscles quickly and does not damage cells or cause pain | |
| Lactic acid build-up is caused by intense physical activity, illness, or infections | |
| Lactic acid build-up can lead to lactic acidosis, a dangerously high level of lactic acid | |
| Lactic acidosis can cause nausea, vomiting, muscle cramps, weakness, and exhaustion |
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What You'll Learn
Intense exercise
Lactic acid is a substance produced by the body when its cells use glucose or other carbohydrates for energy. During intense exercise, the body may not have enough oxygen available to break down glucose for energy, so it resorts to anaerobic respiration, forming a substance called lactate or lactic acid. This lactate can be used as fuel by the muscles, even in the absence of oxygen. However, if the body produces lactate faster than it can be burned off, it can lead to a buildup of lactic acid in the bloodstream, a condition known as lactic acidosis.
Lactic acidosis is characterised by symptoms such as nausea, vomiting, weakness, muscle aches, rapid breathing, and exhaustion. It occurs when the body produces too much lactic acid and cannot process or remove it quickly enough. The kidneys and liver are responsible for filtering and breaking down lactic acid, but during intense exercise, they may not be able to keep up with the rapid increase in lactic acid levels.
The buildup of lactic acid in the muscles during intense exercise has been associated with muscle fatigue and soreness. However, recent studies have debunked this notion, attributing muscle soreness after intense exercise to microdamage or microscopic trauma to the muscle fibres. This microdamage triggers an inflammatory-repair response, leading to swelling and soreness that typically peaks a day or two after the strenuous activity.
It is important to note that the accumulation of lactic acid can hinder exercise performance. As lactic acid levels rise, the muscles may struggle to contract effectively, resulting in a burning sensation. This burning sensation, known as acidosis, is caused by the increased acidity of the muscle cells, which disrupts the function of other metabolites. Therefore, it is crucial to manage lactic acid levels during intense exercise to optimise performance and prevent lactic acidosis.
To manage lactic acid buildup during intense exercise, individuals can employ strategies such as decreasing the exercise intensity, resting, and taking deep breaths. Additionally, engaging in active recovery with low-intensity movements like yoga, walking, biking, or foam rolling can aid in clearing lactic acid from the body. Proper fueling before a workout can also positively impact lactic acid levels, and in some cases, supplements like beta-alanine can be used to delay lactate accumulation. However, it is essential to consult with an experienced sports dietitian to develop a suitable fueling and supplement plan.
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Health conditions and infections
Lactic acidosis is a serious health condition that can be fatal. It is usually a complication of other health conditions, including kidney failure, liver failure, heart failure, sepsis, shock, and carbon monoxide poisoning. It can also be caused by certain medications, such as a specific class of oral diabetes medication called biguanides, and regular, frequent use of acetaminophen (Tylenol).
People with short gut syndrome may experience a buildup of D-lactate caused by bacterial overgrowth in the small bowel, which can lead to D-lactic acidosis. This is a rare form of lactic acidosis that occurs when there is an overgrowth of bacteria that metabolize carbohydrates during digestion, with the byproduct being D-lactate. D-lactate is absorbed into the bloodstream and cannot be metabolized by the kidneys or liver, leading to a buildup in the circulation.
Symptoms of lactic acidosis can include nausea and vomiting, weakness, abdominal pain, rapid breathing, persistent fatigue, abdominal discomfort, altered mental status, and muscle cramps. If you experience any of these symptoms, you should seek medical attention immediately.
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Anaerobic respiration
Lactic acid is produced in muscle cells and red blood cells. It is formed when the body breaks down carbohydrates for glucose during exercise or other strenuous activities. This process is known as glycolysis, and it occurs when there is insufficient oxygen to fuel the muscles. This is where anaerobic respiration comes in.
Lactic acid buildup can lead to a burning sensation in the muscles and fatigue. It is important to note that lactic acid is not responsible for the delayed onset muscle soreness that occurs after intense exercise. The soreness is caused by microtears in the muscle fibers, which can lead to muscle growth and strength.
While lactic acid buildup during exercise is normal and temporary, it can become dangerous in certain health conditions. Lactic acidosis, a serious and potentially fatal condition, occurs when the body cannot process lactic acid fast enough, leading to organ damage and tissue damage.
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Lactate threshold
Lactic acid is produced in muscle cells and red blood cells when the body breaks down carbohydrates for glucose during intense exercise. During high-intensity exercise, muscles require more oxygen than the body can take in, causing anaerobic respiration and lactic acid build-up.
The lactate threshold is the point at which the body is producing more lactate than it can clear. It is the border between low- and high-intensity exercise. Lactate threshold testing can be done by taking blood samples during a ramp test where the exercise intensity is progressively increased. The lactate threshold can also be determined by taking a 30-minute test where you run at the highest intensity that can be sustained for 30 minutes.
The lactate threshold is useful for deciding on exercise intensity for training and racing in endurance sports such as long-distance running, cycling, and swimming. Training at or slightly above the lactate threshold improves the body's ability to tolerate the effects of lactic acid. Interval training, which alternates between high-intensity work and rest periods, can be used to exceed the lactate threshold and improve performance.
It is important to note that lactic acid is not responsible for muscle soreness or fatigue after exercise. Lactate plays an important role in cellular processes and is used as a fuel source by the body.
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Microtears and inflammation
Microtears are tiny tears in muscle fibres that can occur during intense physical activity. They are a form of microtrauma, which is any small injury to the body. Microtears can also occur in the sheath around the muscle and the connective tissue. They can cause low levels of inflammation that cannot be seen or felt.
Inflammation is a physiological response that occurs after resistance training or intense physical activity. It is triggered by minor soreness and can stimulate muscle growth and maintenance. The inflammatory response can also be influenced by stem cell activation, contributing to muscle growth and maintenance for better health and fitness.
The combination of microtears and inflammation can result in muscle soreness and fatigue. This soreness is often felt in the days following a workout and can be a good indicator that the muscles are repairing and rebuilding, making them stronger. However, severe muscle pain may indicate an injury such as a pulled muscle or strain.
It is important to note that while microtears and inflammation can contribute to muscle soreness, they are not the only factors. Lactic acid buildup was once believed to be the primary cause of muscle soreness, but studies have shown that it is quickly flushed out of the muscles and does not cause pain or damage to cells. Instead, lactic acid serves as a fuel source for cells during intense exercise and helps delay fatigue.
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Frequently asked questions
Lactic acid is produced in muscle cells and red blood cells when the body breaks down carbohydrates for glucose during exercise in certain conditions. When the body has plenty of oxygen, pyruvate is shuttled to an aerobic pathway to be further broken down for more energy. However, during high-intensity exercise, muscles require more oxygen than the body can take in, causing anaerobic respiration and lactic acid build-up.
The lactate threshold is the point at which your body is producing more lactate than it can clear. Oxygen is required to help clear lactate and bring the muscle cells back to a more balanced pH.
Lactic acidosis is a dangerous condition caused by a buildup of lactic acid in the bloodstream. It happens when the body produces too much lactic acid and/or can't metabolize it fast enough. Lactic acidosis can lead to organ failure and death.
