When you exercise, run around, play, or do some hard work around the house, your muscles hurt, don't they? Sometimes your legs and arms get so sore that you say, "Oh, I can't do it." Then, one thing that many people say is, "Oh, this is happening because my body is full of lactic acid ." Some people also call this lactate . So, what exactly is this lactic acid? Is it really just something bad for us? Let's talk about it exactly, simply, today.
What is lactic acid? Why does it form in our bodies?
Simply put, lactic acid is a chemical that is produced inside our bodies. To be precise, it is produced when our cells break down carbohydrates for energy. Your muscle cells and red blood cells produce the most lactic acid. But, in reality, any tissue in our body can produce it.
Most people only think about lactic acid when they're doing intense exercise. Yes, when you exercise, run, or lift weights, your muscles produce a lot of lactic acid. But that's not all. Any time your body needs more oxygen than usual, your cells can produce lactic acid. Think about it, you're exercising, working in the garden, or lifting heavy boxes for a friend. At times like these, your body's lactic acid levels can increase for a short time.
However, a temporary increase in lactic acid is not dangerous . It usually does not cause you any major symptoms. Your liver and kidneys remove this excess lactic acid from your blood and turn it back into glucose – that is, sugar.
What are the main things that lactic acid does to our bodies?
Normally, our muscles are fueled by oxygen, which is what we call aerobic exercise . However, when you suddenly start working at a very high intensity, which is when you work too fast for your muscles and other tissues to get enough oxygen, our cells are forced to use oxygen-free energy (anaerobic exercise). This is when lactic acid builds up, because the cells need energy to keep working.
Lactic acid has three main functions:
1. Providing energy: When your cells are working harder than usual, lactic acid helps provide them with the energy they need.
2. Gluconeogenesis: After being produced in other tissues, your liver and kidneys filter this lactic acid from the blood and convert it into new glucose. This glucose can later be used for energy. This process is what we call gluconeogenesis in medicine.
3. Molecular signaling: The lactic acid in your blood is like a signal that travels throughout your body. Think of it like a group of people laying out flags before building a road. Lactic acid attracts your immune system cells to areas of injury or infection to heal and fight the infection.
Is it really lactic acid that causes muscle soreness when you exercise?
This is a big misconception among many people. In the past, even doctors thought that the muscle soreness that you feel for a few days after a hard workout was caused by the accumulation of lactic acid. However, new research has found that lactic acid is quickly removed from the muscles, so it does not cause any damage to the cells or pain.
So why do muscles hurt? The pain you usually feel for a few days after a workout is caused by tiny tears (microtears) in the fibers of your muscles. This can actually be a good thing – because as these tiny tears heal, your muscles get bigger and stronger.
However, if you have severe muscle pain , it could be a muscle strain. In such cases, it is best to seek medical advice.
Where is lactic acid most abundant in our body?
The organs and tissues that produce the most lactic acid are:
- Your muscles
- Red blood cells
- Skin
- Brain
- Digestive system (GI tract)
What does it mean when lactic acid levels increase? Is it dangerous?
When your body's cells are deprived of fresh oxygen due to certain diseases and infections, lactic acid levels can rise. This condition is called lactic acidosis - a dangerously high level of lactic acid. Lactic acidosis is a very serious, potentially fatal, health condition.
Lactic acidosis usually occurs as a complication of other health conditions. Here are a few examples:
- Kidney failure
- Liver failure
- Cirrhosis
- Heart failure
- Infections and Sepsis
- Cancer
The main symptoms of lactic acidosis are:
- Nausea and vomiting
- Weakness, especially in the muscles
- Stomach pain
If you have lactic acidosis, your body can't process lactic acid fast enough. It then starts to damage your organs and tissues. You may even vomit as your body tries to get rid of this excess lactic acid as quickly as possible.
You can develop lactic acidosis if you push your body beyond its normal limits when playing a sport, exercising, or doing any strenuous physical activity. Exercising and playing sports are good ways to test your limits, but don't "play through the pain" or push yourself too hard.
However, there are two types of lactic acid: a temporary increase in your lactic acid levels after exercise and a more serious condition called lactic acidosis. Usually, your lactic acid levels return to normal as soon as you stop strenuous physical activity. Your liver and kidneys begin to break down the excess lactic acid before you experience any symptoms or complications.
Is there a lactic acid level test?
Yes, there is a blood test to check your lactic acid levels. If a doctor suspects that you may have lactic acidosis, they will check your lactic acid levels. This involves taking a blood sample from you and sending it to a lab. The lab will check how much lactic acid is in your blood.
Having high lactic acid levels doesn't necessarily mean you have a serious condition that causes lactic acidosis. However, it's usually a sign that your cells aren't getting enough oxygen . Your doctor will tell you what your results mean and what treatment you may need to lower your lactic acid levels.
Lactate Threshold Test is important for athletes
Some athletes do a physical test called a lactate threshold test . Athletes use this test to understand the upper limits of their endurance so that they can safely train or compete at their peak for as long as possible.
In this lactate threshold test, a doctor or trainer monitors the level of lactic acid in your blood as you engage in gradually increasing levels of exercise. They take blood samples from you at regular intervals and measure the amount of lactic acid in your blood at that time.
The most important thing: Never push yourself to the point of exhaustion. Lactate threshold testing should only be done under the supervision of a doctor or qualified person to ensure your safety. If you are interested in testing this type of test for your training or exercise, talk to your doctor.
How can I keep my muscles healthy?
As we said before, lactic acid does not cause pain or injury in your muscles.
But, in general, it's a good idea to warm up and stretch before you start any strenuous physical activity. Improving your overall flexibility can help prevent muscle injuries. The more you stretch your muscles, the more flexible and roomy they will be when you move.
Is lactic acid a birth control method?
This is a question that some people ask. A doctor may recommend a birth control product made from a combination of lactic acid, citric acid, and potassium bitartrate. This is a medication that comes in the form of a vaginal gel and is specifically designed to prevent pregnancy. It is applied to the vagina before vaginal intercourse.
However, this medication is completely different from the lactic acid that naturally occurs in your body. The normal, healthy amount of lactic acid in your body is not a form of birth control. It will not affect your ability to get pregnant.
Finally, a few things to remember
Look, lactic acid just gets a bad name, doesn't it? Most people think of it as a painful side effect of exercise, a sore, itchy feeling. In fact, it's the other way around. Your body uses lactic acid as a source of energy, and as a signal to areas where you need to heal.
However, even though it doesn't occur from overuse of muscle, lactic acidosis is a serious complication of other health conditions. Therefore, it's important to talk to your doctor about how to prevent it and what symptoms to watch out for. Staying informed is the best way to stay healthy!
` Lactic acid, exercise, muscle pain, lactic acidosis, strength, health, body
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