Why Does Lactic Acid Build Up? And What Cause it?

As we push ourselves through rigorous exercise, our lungs speed up as we try to distribute more oxygen to our active muscles.

The body prefers to generate the majority of its energy aerobically, which implies utilizing oxygen.

Since our muscles are working at a higher intensity than what the aerobic system can provide, the body will start to generate energy anaerobically.

This means that instead of using oxygen to create ATP, the body will start to produce ATP without oxygen by breaking down glucose through a process called glycolysis.

What causes a build up of lactic acid?

There are two main reasons why lactic acid builds up in our muscles during exercise:

The body is producing energy anaerobically

The body produces energy anaerobically when oxygen is not present. In order for the body to produce energy anaerobically, it must break down glucose.

Glucose is broken down into pyruvate, and pyruvate is converted into lactic acid. Lactic acid is then used by the body to produce energy.

The body produces more lactic acid than it can use, and the excess lactic acid is what causes muscles to feel sore.

The body can only produce a limited amount of energy anaerobically, and it cannot sustain this production for a long period of time.

Eventually, the body will need to switch back to producing energy aerobically in order to continue functioning.

The body is not clearing lactic acid efficiently

Lactic acid is produced by the body during exercise and is cleared from the blood by the liver. However, in some people, the body produces too much lactic acid and it builds up in the blood, leading to fatigue and pain.

This condition is known as “lactic acidosis.” Lactic acidosis can occur in people of all ages and levels of fitness, but it is more common in people who are not used to exercise.

The best way to prevent lactic acidosis is to warm up properly before exercise and to gradually increase the intensity of your workout over time.

The build-up of lactic acid can cause fatigue, muscle pain and cramping.

In order to minimize the build-up of lactic acid, it is important to exercise within our aerobic threshold and to perform regular stretching and cool-down exercises.

How do you stop lactic acid build up?

The best way to stop lactic acid build up is to exercise within our aerobic threshold and to perform regular stretching and cool down exercises.

To find your aerobic threshold, start by exercising at a moderate intensity for 30 minutes. After 30 minutes, increase the intensity of your workout until you feel like you can’t sustain the pace for much longer.

This is your aerobic threshold.

Once you have found your aerobic threshold, you can start to perform regular stretching and cool down exercises. Cooldown exercises should be performed at a lower intensity than your workout, and they should last for at least 10 minutes.

Regular stretching will help to increase the range of motion in your muscles and to improve flexibility.

What are the symptoms of too much lactic acid?

The symptoms of too much lactic acid are fatigue, muscle pain and cramping.

If you experience these symptoms, it is important to stop exercising and rest. You should also drink plenty of fluids and perform regular stretching and cool down exercises.

The lactic acid build-up is a common occurrence during exercise, but it can be minimized by exercising within our aerobic threshold and by performing regular stretching and cool down exercises.

If you experience symptoms of too much lactic acid, it is important to stop exercising and rest. You should also drink plenty of fluids and perform regular stretching and cool down exercises.

What foods reduce lactic acid?

Foods

There are a few foods that can help to reduce lactic acid build-up:

Oats – Oats are a good source of carbohydrates, which the body uses for energy. Additionally, oats contain beta-glucan, a type of soluble fiber that has been shown to help reduce lactic acid build-up.
Berries – Berries are rich in antioxidants, which can help to protect the muscles from damage.
Beets – Beets contain nitrates, which have been shown to help improve blood flow and reduce lactic acid build-up.
Green tea – Green tea contains catechins, compounds that have been shown to help reduce lactic acid build-up.

Supplements

There are a few supplements that can help to reduce lactic acid build-up:

Creatine – Creatine is a compound that helps to increase energy production in the body. Additionally, creatine has been shown to help reduce lactic acid build-up.
Beta-alanine – Beta-alanine is an amino acid that has been shown to help improve performance and reduce lactic acid build-up.
Citrulline – Citrulline is an amino acid that helps to increase blood flow and reduce lactic acid build-up.

Tips

In addition to following the above tips, there are a few other things you can do to help reduce lactic acid build-up:

Warm up properly – Warming up before exercise helps to increase blood flow and to loosen the muscles.

Gradually increase the intensity of your workout – If you suddenly increase the intensity of your workout, it can lead to lactic acid build-up. Instead, gradually increase the intensity of your workout over time.

Cool down properly – Cooling down after exercise helps to gradually reduce the heart rate and to prevent blood from pooling in the muscles.
Stretch regularly – Stretching helps to increase the range of motion in the muscles and to reduce the risk of injury.
Drink plenty of fluids – Drinking fluids helps to replace the fluids lost through sweat and to keep the body hydrated.
Eat a balanced diet – Eating a diet that is rich in carbohydrates, proteins, and healthy fats can help to provide the nutrients needed for exercise.

The takeaway

The lactic acid build-up is a common occurrence during exercise, but it can be minimized by exercising within our aerobic threshold and by performing regular stretching and cool down exercises.

If you experience symptoms of too much lactic acid, it is important to stop exercising and rest.

You should also drink plenty of fluids and perform regular stretching and cool down exercises. Additionally, there are a few foods and supplements that can help to reduce lactic acid build-up.

Finally, there are a few things you can do to help reduce lactic acid build-up, such as warming up properly, gradually increasing the intensity of your workout, cooling down properly, stretching regularly, and drinking plenty of fluids.