Lactic Acid – Feel the Burn

Introduction

Whether you’re a gym-goer, runner, cyclist, or simply someone engaged in daily chores, you’ve likely encountered that burning sensation in your muscles that limits your performance. In this article, we’ll delve into the science of lactic acid, what causes that burn, and how to enhance your body’s efficiency in managing it, ultimately improving your physical performance.

To peak performance, we need to delay the dump of lactic acid and improve the clearance, so we become more efficient and economical.

Over the past 24 months, I have made the transition from being a bodybuilder, which relies on a lot of explosive training, combined with maximum muscle tension, but for short durations, to now focusing my attention and goal achievement on how well I can perform on the bike, improving my endurance, riding as fast as I can, for as long I can.

The biggest challenge I have had personally is that my muscles are large, and produce a lot of lactate, along with that comes that painful, soul-destroying acid. Since I am very driven and competitive, I have been studying ways to work on my weaknesses so I can progress.

This knowledge, and education, as well as the experience it has brought from practicing what I have learned to be true, as lead to more gains in power and endurance. This combined with the passion I have for my chosen career path, and the fact that I am passionate about sharing, lead me to create this detailed article so you can learn and benefit too.

I will add that the context below only touches the surface, this is for the benefit of the reader to absorb and utilize it easily. I will also state that I too have a cycling coach, that has been helping me acquire the knowledge I have, and the progression I have witnessed in the past few months. I have worked with many coaches, in many feels, and although new to this sport, the current coach I am working with is Chris De Nil, founder of Tri-Connect Coaching, should you wish to seek more specific information about his service you can reach out by Instagram here: @triconnectcoaching) 

So, let’s jump in with some literature, and enjoy.

Understanding Lactic Acid

There’s a common misconception that the muscle burn you feel during intense exercise is caused by lactic acid, but this isn’t entirely accurate. Lactic acid, or lactate, is not a waste product of exercise; in fact, it can be used as an energy source by your muscles. It’s the accumulation of hydrogen ions, which bond to lactate, that leads to the familiar burning sensation.
Lactate is the negatively charged ion (L-) produced when lactic acid (HOCCH3) loses a hydrogen ion (H+) in aqueous solutions. It plays a vital role in various biological processes, particularly in metabolism and energy production, and helps regulate the body’s pH levels.

Lactate’s Role in Exercise Performance

Lactate has a complex and crucial role in exercise performance, especially during high-intensity or anaerobic activities, and can influence exercise performance.

During intense exercise, your muscles resort to anaerobic glycolysis to convert glucose into energy. This process generates lactate as a byproduct, providing an additional energy source when aerobic metabolism (which relies on oxygen) cannot meet the energy demands. This allows athletes to sustain high-intensity efforts for short durations.

Lactate acts as a buffer, helping to maintain pH levels within muscle cells and the bloodstream. When muscles produce energy through anaerobic glycolysis, they also generate hydrogen ions (H+), which can lower pH and contribute to muscle fatigue. Lactate absorbs some of these hydrogen ions, delaying muscle acidity and the associated discomfort (commonly referred to as “the burn”).

Lactate produced in one muscle group can be transported to the liver, where it can be converted back into glucose through the Cori cycle. This glucose is then released into the bloodstream and taken up by working muscles to continue fueling exercise. This recycling of lactate helps sustain endurance during exercise.

In longer-duration, submaximal exercises, slow-twitch muscle fibers can utilize lactate as an energy source. This is known as the lactate shuttle hypothesis, suggesting that lactate produced in fast-twitch fibers can be transported to slow-twitch fibers and oxidized for energy.

Training at intensities that produce lactate can stimulate adaptations in the body, commonly referred to as high-intensity interval training (HIIT). This type of training improves the body’s ability to tolerate and clear lactate more efficiently, leading to cardiovascular and metabolic improvements.

While lactate can be beneficial for short bursts of high-intensity exercise, excessive accumulation beyond a certain point can still contribute to muscle fatigue and decreased exercise performance. Individual responses to lactate management vary, influenced by training status and genetics.

Lactate threshold improvement is a key goal for endurance athletes, enabling them to sustain higher exercise intensities before fatigue and lactic acid buildup occur. There are many strategies we can apply to our training that can enhance your lactate threshold and improve the clearance.

Lactic Acid Buildup

Now, as an athlete, I can easily recognize good pain vs. bad pain, pain that can work for you, helping you progress in the long run, and pain that should be steer away from to prevent injury.
As a coach, I also know that the point where people tend to give up is when the pain gets almost unbearable, this is often during the last all-out reps, or in a cyclist’s case, those vital evolutions that make or break the breakaway, where you are hanging on for your life suffering.

Training through the burn associated with the buildup of lactic acid in your muscles is a common practice in various forms of exercise, including strength training, high-intensity interval training (HIIT), and endurance sports like running and cycling. The burning sensation you feel is often referred to as “the burn,” and it is primarily due to the accumulation of lactic acid and hydrogen ions in your muscles.

As mentioned at the beginning of this article, contrary to popular belief, lactic acid itself is not responsible for muscle fatigue or the burning sensation. It is a source of energy for your muscles during intense exercise. However, the accumulation of hydrogen ions, which accompanies the production of lactic acid, can lower the pH in your muscles, leading to that burning sensation.

Training through the burn can be beneficial for improving your endurance and performance. Over time, your body adapts to these conditions by becoming more efficient at buffering and clearing lactic acid and hydrogen ions. This adaptation can help you perform better and delay the onset of muscle fatigue.

Training through the burn is typically associated with high-intensity workouts. While it can be effective for improving fitness, it’s important to balance high-intensity training with lower-intensity and recovery workouts to avoid overtraining and reduce the risk of injury.

It’s essential to pay attention to your body’s signals. While some level of discomfort is normal during intense workouts, excessive pain or discomfort may indicate overexertion or improper form. Pushing through pain can lead to injury, so it’s crucial to distinguish between the burn associated with intense exercise and pain that suggests a potential problem.

Another note is to ensure you have a proper warm-up before engaging in high-intensity exercise. Warming up can prepare your muscles and cardiovascular system for the demands of the workout, potentially reducing the intensity of the burn.

Increase Lactate Threshold and Improve Lactate Clearance

Lactate clearance refers to the rate at which lactate, a byproduct of anaerobic metabolism, is removed or cleared from the bloodstream. Lactate is produced in the body when there is insufficient oxygen available to meet the energy demands of tissues and cells. It is most associated with intense exercise, but it can also be produced in various medical conditions, such as sepsis, shock, or certain types of infections.

During exercise, muscles can produce lactate as a result of increased energy demands, and the body typically clears this lactate efficiently as the exercise intensity decreases or during the recovery phase. The rate at which lactate is cleared from the bloodstream can be indicative of an individual’s aerobic fitness level and their body’s ability to efficiently metabolize and remove lactate.

In medical settings, lactate clearance is often used as a marker for assessing the severity of certain conditions. Elevated blood lactate levels, known as lactic acidosis, can indicate a problem with tissue oxygenation or metabolism. Monitoring how quickly lactate levels return to normal, or decrease can help healthcare professionals evaluate the effectiveness of treatment and the overall status of a patient.

Lactate clearance is typically measured as the decrease in lactate concentration in the blood over a specific period, often expressed as millimoles per liter per hour (mmol/L/hr). The faster lactate levels drop, the more efficient the body is at metabolizing and clearing lactate, which can be a positive sign in both athletic performance and medical contexts.

 

Below are some training principles that can be applied to do just that. However, just as the legend Charles Poliquin, who is arguably the best strength and conditioning coach that ever lived, once told me personally, ‘‘How a program looks on paper is one thing, it is another thing to how it is practically performed’’.

 

Threshold Training

Directly target your lactate threshold with threshold training, also known as tempo training. This involves training at or just below your lactate threshold intensity for extended periods. This intensity typically ranges from 80-90% of your maximum heart rate or 75-85% of your maximum effort. It can be performed through continuous efforts or intervals.

Interval Training

High-intensity interval training (HIIT) can raise your lactate threshold. Alternate between short, intense efforts and lower-intensity or rest periods during HIIT workouts. Ensure that the high-intensity intervals match or slightly exceed your lactate threshold intensity.

Progressive Overload

Gradually increase the intensity and duration of your threshold training sessions over time. Progressive overload challenges your body to adapt and improve its lactate threshold. Increase the duration of your threshold efforts, raise the intensity, or add more threshold training sessions to your routine.

Specificity

Tailor you’re training to match the demands of your chosen sport. If you’re a runner, focus on running at or near your lactate threshold; cyclists should do the same while cycling. Specific training helps your body adapt effectively to your sport’s demands.

Long, Steady-State Efforts

Engage in longer, steady-state efforts lasting between 20 to 60 minutes at or slightly below your lactate threshold. This type of training enhances your ability to maintain higher intensities for extended durations, ideal for endurance events. Aerobic exercise enhances circulation and oxygen delivery to muscles, facilitating better lactate clearance. Activities like low to moderate-intensity running, cycling, swimming, and brisk walking are effective.

Strength Training

Include strength training in your exercise routine. Strength training can improve muscle efficiency and capacity, which can contribute to better lactate clearance. Focus on compound exercises that engage multiple muscle groups.

Plyometric Exercises

Plyometric exercises, such as jumping drills and explosive movements, can enhance muscle power and efficiency. These exercises can help your muscles adapt to the demands of high-intensity exercise and improve lactate clearance.

Continuous Training

Engage in extended, continuous efforts at submaximal intensities (around 70-80% of your maximum heart rate) for durations exceeding 60 minutes. This training helps your body adapt to and efficiently clear lactate during sustained efforts.

As much as training is important, we all know that adaptation takes place when you are not. Getting enough recovery between workouts is vital for reaping the rewards.

Incorporate active recovery periods into your workouts. After high-intensity intervals or threshold efforts, engage in low-intensity exercise or light movements like jogging or cycling at an easy pace. This promotes more.

Allow your body to recover between high-intensity sessions to avoid overtraining and optimize adaptations. Adequate sleep, rest days, and nutrition are vital aspects of lactate threshold improvement.
Proper nutrition and hydration are crucial for enhancing the lactate threshold. Ensure you fuel your workouts with carbohydrates, stay hydrated, and replenish electrolytes as needed.

There is a saying if you are not testing you are guessing. To track your progress regular lactate threshold testing will help gauge your progress more accurately. Heart rate monitors, power meters (for cyclists), and lactate testing are valuable tools for tracking your training.

Supplement stack

Several supplements are believed to support lactate threshold and clearance during exercise. However, it’s essential to approach supplementation with caution and consider individual needs, as well as consult a healthcare professional or registered dietitian before adding any supplements to your routine.

Here are some supplements that are commonly associated with lactate threshold and clearance:

Beta-Alanine: Beta-alanine is an amino acid that can increase muscle carnosine levels. Carnosine acts as a buffer against the buildup of hydrogen ions, helping to delay the onset of muscle acidity and fatigue. This can be particularly beneficial for high-intensity, short-duration activities. Typical dosages range from 2 to 5 grams per day.

Sodium Bicarbonate (Baking Soda): Sodium bicarbonate is an alkaline substance that can help buffer the acidity in muscles, thereby delaying fatigue and increasing time to exhaustion. Athletes sometimes use sodium bicarbonate before high-intensity events. However, it can cause gastrointestinal discomfort, so its use should be approached with caution and personalized dosages.

Caffeine: Caffeine is a central nervous system stimulant that can improve endurance performance by enhancing alertness and reducing the perception of effort. It may indirectly influence the lactate threshold by allowing you to maintain higher exercise intensities for longer periods. Caffeine can be consumed in coffee, tea, or supplements, but dosages should be individualized.

Creatine: While creatine is primarily associated with strength and power activities, it can also benefit endurance athletes. It may help improve high-intensity, short-duration efforts by increasing the availability of adenosine triphosphate (ATP), the body’s primary energy currency. This can indirectly influence the lactate threshold. Typical dosages range from 3 to 5 grams per day.

Beetroot Juice: Beetroot juice is rich in nitrates, which can improve endurance and reduce the oxygen cost of exercise. This can potentially influence the lactate threshold by allowing you to maintain higher exercise intensities for longer. Consuming beetroot juice or nitrate supplements may be beneficial.

L-Carnitine: L-carnitine is an amino acid derivative that plays a role in fatty acid metabolism and energy production. It may help improve endurance by enhancing the use of fats as an energy source, potentially sparing glycogen and delaying the onset of lactate accumulation. Dosages vary but often range from 1 to 3 grams per day.

Antioxidants: Some antioxidants, such as vitamin C and vitamin E, may help reduce exercise-induced oxidative stress, which can contribute to muscle fatigue. While these antioxidants may not directly affect the lactate threshold, they can support overall exercise performance and recovery.

Electrolytes: Maintaining proper electrolyte balance is essential for muscle function and reducing the risk of cramping during exercise. Sodium, potassium, calcium, and magnesium are important electrolytes that can be obtained through a balanced diet or supplements if necessary.

Branch-Chain Amino Acids (BCAAs): BCAAs, including leucine, isoleucine, and valine, may help reduce muscle damage and fatigue during prolonged exercise. While they may not directly impact the lactate threshold, they can support endurance and recovery.

Remember that individual responses to supplements can vary, and their effectiveness may depend on factors such as genetics, training status, and overall diet. It’s crucial to consult with a healthcare professional or sports nutritionist to determine if supplementation is appropriate for your specific needs and to determine the optimal dosages and timing for your goals. Additionally, supplements should complement a well-balanced diet and a structured training program rather than serve as a primary means of performance enhancement.

Conclusion

Understanding the role of lactate in exercise and how to improve your lactate threshold and clearance can significantly enhance your athletic performance. Lactate isn’t the enemy; it’s a valuable energy source and a buffer that helps you push your limits. By targeting your lactate threshold and incorporating specific training strategies, you can delay the onset of that burning sensation and achieve higher levels of endurance and stamina.

Remember, training is a journey, and improvements in lactate management take time and consistency. Listen to your body, prioritize recovery, and seek guidance from knowledgeable coaches or trainers when needed. By combining smart training, adequate rest, proper nutrition, and regular testing, you’ll be on your way to optimizing your lactate threshold and achieving your fitness goals. So, embrace the burn and let it propel you to new heights in your athletic pursuits.

 

If you need a specific program, and a proper nutrition plan, as well as learning from leading professions, then don’t hesitate to Book a FREE Consultation today, we can sit, discuss your past experience, lifestyle, commitments, and future goals, and then help you bridge the gap. This is exactly what we do, and we do it well.

I hope you enjoyed this read, be sure to share it with your circle, if you are like me, passionate about sharing, after all, sharing is caring.

Christian Williams