Lactate is a response of the body to the lack of oxygen that occurs during physical activity. Lactic acid, on the other hand, is produced when glucose oxidizes following its decomposition. The difference between the two is that lactic acid releases hydrogen ions and in this process, it transforms pyruvate into lactate.
During physical activity, an excess amount of lactate may occur, greater than what the body uses. The excess accumulates in the bloodstream and causes various disorders.
Nausea, cramps, muscle pains are some of those disorders that present themselves as symptoms that indicate that the body needs rest. Furthermore, it is important to clarify that these disorders are temporary; a possible malaise in the following days has no connection with this.
How to eliminate lactate?
There are different ways in which lactate is transformed or eliminated by the body. Some are produced spontaneously.
The heart uses lactate to acquire energy; this process occurs during training and immediately after. Moreover, the normal physical state is restored in the following 30 or 60 minutes.
The liver also plays an important role in the elimination of lactate. In fact, it transforms it into glucose or amino acids, necessary for the production of proteins.
2. Maintain hydration
Drinking water during and after exercise is essential. A hydrated body is more resistant to the absence of oxygen; consequently, it is better able to prevent muscle inflammation.
3. Increase the intensity gradually
For physical activity to be beneficial, it is necessary to proceed step by step. The pace, power, and duration of the exercises must progressively increase. In this way, the body acquires the physical form necessary to have a greater level of tolerance. Furthermore, it is essential to increase the lactate threshold and not to suffer from disorders caused by the lactate itself.
4. Voluntary and adequate breathing
Taking deep, voluntary breaths serves to keep the body’s oxygen levels in balance. While controlling this balance, lactic acid cannot “dive” into the bloodstream.
5. Pay special attention to post-training stretching
Carefully extending each strained muscle during training accelerates the elimination of lactate. With gentle massages, we prevent pain, cramps or inflammation caused by lactic acid. In addition, stretching stimulates blood flow and prevents muscle contractures.
There are supplements like Beta Alumina that tend to dissolve the lactate concentration. The goal is to fight acidosis without interfering with oxygen absorption. As always, it is advisable to consult a doctor before taking supplements.
Relationship between nutrition and lactate
Some foods are recommended to stimulate the elimination of lactic acid from the body. Furthermore, it is important to follow a balanced and balanced diet.
Seeds, corn, salmon and other similar products are strongly recommended. Their consumption favors a better breakdown of glucose, without the need for lactic acid. In this way, fatigue and other symptoms are slow to manifest.
Magnesium: a fundamental mineral
Legumes, turnips, spinach and other foods rich in magnesium are a great ally to prevent lactate. They are in themselves a great source of energy, vital for any type of training. Muscles get what they need without resorting to lactic acid.
There are also natural supplements that can be added to daily nutrition. Furthermore, it is necessary to know the quantities that each organism needs to suffer the consequences of lactate.
The presence of vitamin B in the body ensures adequate energy distribution to the muscles. A diet rich in meat, fish, eggs, cereals and green leafy vegetables, in fact, delays the appearance of lactic acid.
The positive side of lactate
The presence of lactate can become an important source of energy to improve physical performance. It varies from individual to individual, depending on the type of sport that is followed and above all on the basis of the duration of the training.
Lactate is a fundamental fuel for the body’s muscles. Inactivity, the muscles use them to extract the energy they need, without resorting to oxygen. By reducing the effort, they recover energy quickly.
Furthermore, lactic acid contributes particularly to the arrival of potassium in the cells. Eliminates chlorine, which prevents the passage inside and opens the way.
REMINDER: lactate is not the trigger for muscle pain in the days following training.