4/9/12

Myth Debunking Monday: I've got all this lactic acid and I don't know what to do with it

Ah yes, lactic acid is the number one enemy of a moving athlete. Gatorade is lactic acids worst enemy and that's why we drink it. Why doesn't anyone question this truth though? Lactic acid could honestly be blown out of proportion by the media and advertising campaigns. In all honesty lactic acid may not even be the cause of all these problems.
just trippin mate

So how real is the threat of lactic acid? Why is it so bad? What sin constitutes constitutes it? Most importantly how do we correct this problem?

The real threat of lactic acid:

Lactic acid in itself is really not our enemy. To create lactic acid, intense and vigorous exercise to almost failure is necessary. What we do create is a H+ [hydrogen] which has the same acidity of lactic acid. Way back when the initial studies were conducted, lactic acid was basically mistaken for all the acidity we create, when in reality lactic acid is a by product of COMPLETE FAILURE. H+ is a byproduct of ATP resynthesization and is built up faster than it is recycled during vigorous exercise. Therefore our PH decreases and we become acidic.

It Is Bad:

It's bad because a decrease in PH and an increase in acidity leads to a reduction in certain enzymes. These enzymes are used to process and help resynthesize ATP [our favorite source of energy]. By being acidic we produce less ATP and therefore are buffered in our athleticism.

What creates this:

As i've said in the categories above, high acidity comes from the over production of H+ and a lack of using. We get this from busting our tail, and working hard. [simple answer].

How do we correct this:

We've established that acidity is bad, so we must destroy the acid! [technically we just reuse it in our muscles and therefore get rid of the concentration of acid] One of the easiest ways to reduce acidity is active recovery [AR]. Basically walk around between sets or move the body parts that are being worked. All this extra blood flow will promote enzymes to the muscle source and help with ATP resynthesizing. All this use of ATP will diminish the concentration of H+.

Another way to reduce acidity is CREATINE [which will probably be the next myth debunking] absorption. Our PCr [phospho creatine] system buffers H+ during ATP resynthesization. To better use our PCr system we can take in creatine during our workouts to keep the system replenished, or build up our capacity by taking it afterwards. Either way, our PCr system is a quick access system for energy so it is accessed early on in our efforts.
this is the brand I use

As a 200 lb man you could take 5-10 gr intra workout and 5-10 gr post workout.

As for Gatorade, its great at bringing in electrolytes and boosting our Blood Glucose but not lowering our acidity really. Good try gators.

Let me know if you have any questions or comments! God Bless!
P413 I can do all things through Christ who strengthens me.

Don't forget about our group, holding a free t shirt contest: once we reach 200 members we will randomly select 2 people and mail them free team Endunamoo shirts. Here's the link -> Endunamoo Me Christoo Fbook group

3 comments:

  1. thats why you add beta-alanine to the creatine drinks! beta-alanine converts to carnosine which buffers that acidic blood. therefore, increased stamina, decreased fatigue, increased WINNING!

    http://www.ncbi.nlm.nih.gov/pubmed/17136944

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  2. According to the research lactic acid clears out of the system within 20 minutes post exercise. Hydrogen is the main cause of soreness and burning the day after exercise. Lactic acid is the only thing that keeps muscles going during anaerobic exercise when you run out of ATP, however that can't be sustained for long. Also, creatine monohydrate has been proven to increase the rate of muscle recovery which leads to ATP being resynthesized quicker which prolongs the onset of lactic acid. I love seeing people debunk the myth that lactic acid is the cause of delayed onset muscle soreness.

    ReplyDelete
  3. Great inputs, the world hates on lactic acid and assume you can get it from simply doing any aerobic exercise [FALSE]. That's why a lot of intra workout supplement drinks contain beta-alanine and creatine, to boost that ATP recovery.

    ReplyDelete

About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance


The Effects of Glucose Supplementation on Barbell Velocity and Fatiguability in Weightlifting - A pilot study"

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.