Many athletes blame lactic acid for muscle soreness and fatigue during exercise. Research conducted by George A. Brooks during his graduate school years indicates otherwise. Now a professor at the University of California, Brooks found that lactic acid actually fuels your muscles and improves endurance. Building lactic acid allows your body to use it for energy. Certain exercises maximize this effect and are beneficial for training purposes.
Lactic Acid Formation
Lactic acid buildup occurs when you are breathing heavily, such as during aerobic activity. This is because your muscles generally rely on oxygen for fuel. When your body has plenty of oxygen, pyruvate, produced through glycoloysis, is further broken down to fuel your muscles. When oxygen is in short supply, pyruvate is temporarily turned into lactate for energy. As lactic acid builds, your muscles have more energy, which fuels an intense workout. The fastest way to increase your lactic acid levels is to engage in aerobic activity that leaves you breathless.
Exercises
Lactic acid forms when you are struggling for breath, so exercises that leave you winded you are those that are best for building lactic acid. Running, swimming and biking at high speeds are some forms of exercise that increase lactic acid levels quickly. Interval training is another quick way to build lactic acid. Increasing the intensity of any cardiovascular workout will build lactic acid as well, according to Len Kravtiz, Ph.D., and Lance Dalleck, Ph.D.
Training
Training for an endurance event typically lasts for several months. Increasing the level at which you exercise will fuel your muscles through lactic acid production. However, gradually increasing your exertion level is recommended by MayoClinic.com. This reduces your risk of injury, soreness and burnout. As your intensity goes up, your body's ability to produce and use lactic acid becomes more efficient, helping you enhance and maximize your performance.
Considerations
To efficiently produce lactic acid, your body relies on carbohydrates. Endurance athletes need additional carbohydrates to fuel the process of converting glycogen into energy, according to Thomas Fahey, professor of exercise physiology at California State University. Good sources of carbohydrates include whole grains, fruits and vegetables. As you train, your body will make adaptations that increase oxygen delivery to your muscles, reducing the need to build large levels of lactic acid. In addition, regular exercise enhances circulation, which speeds the process of getting lactic acid to your muscles.
References
- MayoClinic.com: Exercise Intensity: Why it Matters, How It's Measured
- University of New Mexico: Lactate Threshold Training
- Delano Public Schools: 10 Things You Should Know About Lactic Acid
- Scientific American: Why Does Lactic Acid Build Up In Muscles?And Why Does It Cause Soreness?
- The New York Times: Lactic Acid Is Not Muscles' Foe, It's Fuel
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