What is LACTATE and how to reduce its negative effects in the form of muscle pain?

Lactic acid, or perhaps better, lactate, is a product that is produced in response to physical stress that stresses the muscles and requires a greater energy supply. And this reaction is the initiator of the fact that you start to feel tired after some time during the stress, and you start to crave rest. The more often you train, the less the negative effects of lactic acid/lactate secretion, by which we mean muscle soreness.

In other words, highly trained athletes adapt very quickly to short periods of high lactic acid levels, which also otherwise means that they have an increased tolerance to unpleasant side effects. Is there a way to make the negative effects of lactic acid in the form of post-workout muscle soreness be perceived by us as recreational athletes in a similar way to top athletes? Sure there is! Let's look together at tips to prevent excessive lactic acid secretion and possible lactic acidosis.

A THEORETICAL WINDOW, WHAT EXACTLY IS LACTIC ACID?

The definition of lactic acid is:

"An organic acid (C3H6O3) that is present mainly in muscle tissue as a by-product of anaerobic glycolysis, also produced in hydrocarbon substances usually by bacterial fermentation, and used mainly in food and medicine and in the cosmetic industry."

In addition to being found in the human body, it is also a colorless syrupy acid produced in fermented/acidic milk products such as natural yogurt or kefir. Fermenting lactic acid helps create foods that contain healthy probiotic bacteria.

LACTATE VS. LACTIC ACID: IS THERE A DIFFERENCE?

Well, since I'm asking such a silly question, I guess logically there is. When it comes to the effects these two compounds have on the body, very often they are confused or even considered one and the same. However, according to experts, the term "lactic acid" in connection with muscle pain is quite misunderstood. In fact, what your body actually produces in response to anaerobic training is not lactic acid, but rather lactate. However, the two terms are often used in the same sense so that people know what is being talked about - however, in the body it is exclusively the lactate form. It is a common misconception that lactate is a waste product. Lactate is an important source of fuel for anaerobic energy production, and much of it is converted back into glucose and glycogen, substances important for further energy production. Therefore, lactate is by no means a waste product.

The difference between lactate and lactic acid is due to the chemical composition. Lactate is lactic acid but lacks one proton. Lactic acid "donates" a proton and then becomes the conjugate base, lactate. Thus, lactate is the conjugated base of lactic acid, which is formed during anaerobic glycolysis by the conversion of pyruvate by lactate dehydrogenase. Hyperlactatemia, and later lactate acidosis, results from either overproduction or underutilization of lactate. Thus, the body does not produce and use lactic acid, but lactate.

WHAT DOES LACTATE ACTUALLY DO IN THE BODY?

Most people live under the idea that it is the lactic acid in the muscles that causes soreness and stiffness. However, according to scientific articles, it is not the lactate, or as it is often called, "lactic acid buildup", that is responsible for muscle soreness in the days following strenuous exercise. The production of lactate and other metabolites during extreme exertion results in a burning sensation that is then felt in the actively used muscles. Moreover, lactate can be converted into energy without the use of oxygen. The level of lactate in the blood is determined by the ratio between its production and its breakdown (gluconeogenesis) in the liver.

The build-up of lactic acid contributes to pain during exercise, which is actually a kind of "self-defense" of the body and can be said to prevent us from overtraining the muscle and injuring ourselves.It may seem counterproductive that a stressed muscle would produce something that would reduce its capacity and performance, but it is actually the body's natural defense mechanism; it prevents permanent damage during extreme exertion by slowing down key systems needed to maintain muscle contraction. Once the body slows down, oxygen is released and lactate reverts back to pyruvate, allowing for continued anaerobic metabolism and energy for the body's recovery

HOW IS LACTATE ACTUALLY PRODUCED?

Lactate is produced in higher than normal amounts during strenuous and intense anaerobic exercise because the intense physical activity causes the muscles to need more oxygen. If the exercise is strenuous enough to create a high demand for oxygen that the lungs and heart cannot provide, then the body begins to look to something called pyruvate for energy production. When you don't have enough oxygen to perform an activity, your body converts pyruvate to lactate to give your muscles enough energy. When muscles work at an intense level, they become more acidic, which impairs their endurance. However, the cause of this acidity is not lactate, rather it is the body's self-defense as we mentioned above. As your muscles lose energy, lactate begins to take effect to prevent the cells from depolarizing. That's the burning in your muscles. Lactate production is a protective mechanism that prevents damage to the body. If the burning is so intense that you cannot continue, you are at what is called the lactate threshold.

IS LACTATE HARMFUL TO THE BODY?

Increased lactate/lactic acid concentration in response to stress is a completely natural response of the body, it is temporary and for the most part completely harmless. However, if lactate levels increase significantly, this is called lactic acidosis, and it is already considered life-threatening. Lactic acidosis occurs when the body produces too much lactate or when the body cannot clear the lactate fast enough. This can be caused by many different factors such as taking medications, very intense exercise, respiratory failure, heart disease, anemia and more.

HOW TO PREVENT EXCESSIVE ACCUMULATION?

What is the fastest way to get rid of lactate? Recall that, as mentioned above, lactic acid alone is not responsible for the "delayed onset muscle soreness" (DOMS) that causes severe muscle tenderness after a hard workout. Soreness, stiffness, loss of strength, and limitation of range of motion usually peak about one to three days after strenuous exercise, but how intense these symptoms are does not depend on how much lactate accumulates during exercise. The exact reason why DOMS occurs is still being researched, but experts believe that the inflammatory process during recovery is to blame. Essentially, it involves damage to muscle cells and the increased release of various metabolites surrounding the muscle cells.

However, even the accumulation of lactate in the muscles can be combated very effectively, improving training capacity and recovery and thus significantly eliminating its manifestations. How to do it?

GRADUAL INCREASE IN LOAD INTENSITY

If you are starting out with exercise or trying to make some new progress by increasing the intensity, this increase should be gradual and gradual. If you increase the intensity too suddenly and dramatically,your body will suffer from a high degree of muscle fatigue. Take your time and gradually increase the intensity, length or weights of your workouts to eliminate the development of injury or burnout. Ideally, divide your weekly workouts into different types: those that are more aerobic (i.e. cardio workouts) and those that build strength. How do you know if you're training at an appropriate intensity? You can monitor your breathing and heart rate. Your heart rate shouldn't be too fast and you shouldn't be panting during your workout .

DON'T UNDERESTIMATE ON QUALITY AND SUFFICIENT ENERGY SOURCES

If you want to perform, you need to provide your body with enough energy through optimal amounts of proper nutrition - that is, enough carbohydrates, proteins, fats and various micronutrients in the right proportions. The best way to ensure you get enough calories and nutrients to support your fitness is to eat a variety of foods, don't be afraid to eat different meats, combine carbohydrates, add fruit nuts, or dairy products. It is advisable to eat foods that contain fatty acids, which can help with washing away lactic acid and reduce inflammation that occurs in the muscles due to exercise.

Foods that provide electrolytes, especially magnesium and potassium, seem to be particularly helpful in reducing muscle fatigue resulting from exercise. That said, eating natural sources of these minerals is a good idea for anyone who is active. What foods to look for? Sources of potassium and magnesium include nuts, legumes, leafy greens, potatoes, bananas, broccoli, natural orange juice and dark cocoa. Likewise, you can reach for a supplement that will help you reach the required dose very easily. It is important to emphasize that these minerals are especially important and functional for relieving muscle soreness when taken AFTER a workout, not before or during. Iron is also important and can be found in beef, liver, leafy greens, fish, legumes and nuts.

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GET ENOUGH REST

The moment you give your body a rest, it has plenty of room to remove excess lactate and unwanted metabolites that have built up during hard workouts. Yes, recovery is a very important part of the whole exercise process. Even on rest days you can do light exercises such as walking, yoga, light running or swimming - you can read more about active recovery in this article (link here). However, if you are already feeling pain and fatigue, definitely don't opt for high-intensity exercise; listen to your body and give yourself a day off at least one or more days a week.

PRE- AND POST-WORKOUT STRETCHING AND WARM-UP

Stretching before and after a workout promotes performance and recovery in several ways, such as by increasing blood flow, improving flexibility, and also increasing mental concentration. Try incorporating some form of dynamic movement before your workout to warm up your muscles and prepare them for the load. After your workout, you can use a foam roller or active recovery. With time off or on days off, use massage, sauna or other relaxation techniques.

WATCH OUT FOR DEHYDRATION

Drink plenty of water to prevent symptoms of dehydration and overheating, which can lead to increased fatigue, dizziness and cramps. Your drinking regime should be adequate, water intake requirements increase with physical activity or high temperature. Adequate water intake will ensure blood and nutrient distribution to the muscles.

Focus on drinking - how much fluid should I drink per day?

WHAT TO TAKE AWAY FROM THE ARTICLE?

Today we have discussed that the production of lactate in response to increased physical exertion is essentially a defensive response by the body, which in this way is trying to tell you that it is time tocut back a little to avoid injury or overtraining. The lactate washout is also influenced to a large extent by the fitness of the individual. Lactate is not a harmful substance in any way, it is a natural process that occurs in response to physical exertion. To reduce the effect of excessive accumulation of this substance, several things can be done - gradually increase the load, do not underestimate recovery and ensure adequate nutrition and hydration.

SOURCES:
https://www.scientificamerican.com/article/why-does-lactic-acid-buil/
https://www.uofmhealth.org/health-library/hw7871#hw7899
https://www.ncbi.nlm.nih.gov/pubmed/20463176
https://bmjopen.bmj.com/content/4/5/e004752
https://healthyliving.azcentral.com/rid-muscle-ache-lactic-acid-4232.html