Do you want to know How To Get Rid Of Lactic Acid? You know the feeling. It happens when you train. The muscles start to burn as you get to the end of a set. This unpleasant burning sensation is caused by lactic acid buildup. As the body uses energy, lactic acid develops in the muscles. If it can’t be removed, the burn becomes too intense to handle. The only solution seems to be to end the set. Yet, what if you want to get a few more reps? This article gives you the answers. There’s no reason to wait, so let’s jump right in!

Lactic Acid Defined

When you exercise at a high intensity, the oxygen levels decrease. As the training intensity increases, the muscles need more energy. This leads to a buildup of lactic acid. 

So, What Is Lactic Acid? 

Put simply, it’s a compound manufactured in the body. It’s produced in response to glucose breakdown and oxidation. Here’s how it works. The mitochondria breaks down stored carbohydrates to be used for energy. As lactate builds up, it gets converted into energy by the mitochondria. 

The Burn

This causes a buildup that produces hydrogen ions. That’s what causes the  “burning” sensation you feel in the working muscles. As hydrogen ion levels increase, the muscles have a hard time contracting. Once the burning sensation reaches a certain level, the set effectively ends because you can no longer contract the muscles. 

The Lactate Threshold

This unfortunate dilemma is called the “lactate threshold”. However, you can learn how to train beyond this threshold. The following tips can delay the time it takes for the burn to kick in. By delaying the burn, you can work out harder and longer. 

Symptoms Of Lactic Acid Build-Up

OK, so you know that lactic acid builds up in the muscles. As this happens, you know it causes a burning sensation. Usually, you feel the burn near the end of a set. The reason is lactic acid is produced faster than the muscles can handle it. This is especially true during longer, more intense workouts. In addition, it’s usually closer to the middle and end of the workout. 

The Symptoms You Will Experience Include:

 

• Burning Sensation In The Muscles – The burn gets worse as you push through your set. This is especially true if you are performing a high-intensity set. 
• Difficulty Contracting Your Muscles – The burn means muscle contraction will become more difficult. Usually, this means the set will need to come to an end. 
• Muscular Ache – Along with the burn, your muscles ache. This makes continuing the set difficult. 
• Rapid Breathing – Your breathing will increase due to muscular pain.
• Stomach Discomfort – Some individuals experience nausea and other stomach discomforts. This relates to your level of intensity. 

Reducing Lactic Acid During A Workout

There are two immediate ways you can reduce lactic acid buildup. 

First, Rest Longer Between Sets

If you’re training hard and not resting long enough between sets, lactic acid will continue to build. Some bodybuilders and athletes rest up to 3 minutes. True, that may not work for everybody. Still, resting 1 minute to 2 minutes is a good idea. Use this time to drink water, a sports drink, or an intra-workout with a hydration complex. You can also stretch the muscles you’re working. 

Second, Use Recovery Sets

This means you follow an intense set with a more moderate set. This is called a recovery set. 

Here’s An Example

After an intense set (or sets depending on how much lactic acid has built up) perform a moderate-weight set for 6-8 reps. By doing this, you’re stopping before lactic acid has a chance to build up. You can use these recovery sets throughout your workout. 

 

In addition, there are several other ways to help prevent lactic acid buildup. They include:

Remember To Stay Hydrated!

Generally speaking, staying hydrated is critically important. It’s even more important when you work out. Lactic acid is water-soluble, and drinking plenty of water can help prevent lactic acid build up. Remember, do not wait until you feel thirsty to drink. By that time, you’re already in a dehydrated state, and both your mental and physical performance will suffer. 

 

The American Council on Exercise suggests drinking 16 to 20 ounces of water 2-3 hours before your workout. Of course, you can drink water closer to your workout as needed or desired. What about during the workout? Drink an additional 7 to 10 ounces of water every 20 to 30 minutes of exercise. You can also use a sports drink, or an intra-workout drink with a hydration complex. 

Warming Up

This seems obvious, but you’d be surprised: be sure you warm up completely before you begin your working sets. Warming up will help increase circulation, and help deliver more oxygen to the muscles. Oxygen can help the body get rid of lactic acid buildup in the muscles. 

Follow A Consistent Workout & Recovery Schedule

Don’t just train whenever – be consistent. It’s important to establish a regular workout schedule that includes planned recovery days. This will allow the body to rest and repair itself. It’s also important to avoid adding too many sets to your program. Many lifters think “more is better” and begin to add more volume to their workout. Excessive volume and/or frequency can cause severe soreness. If you’re working hard enough, you shouldn’t need to add any more volume.   

Stretch

You should stretch as part of your warm up. Make sure you stretch the muscles you plan to exercise. Also, include stretches for the entire body. 

 

Once the workout is over, you should stretch again. This is because stretching increases circulation, and brings oxygen to the muscles. It’s a good idea to stretch as soon as you’re done with the last set. 

 

There’s a good reason for this.

 

Stretching after the workout helps provide immediate relief to the muscles. Lactic acid can take anywhere from 30 minutes to an hour to dissipate. The stretching and cooling down period help eliminate lactic acid. It also helps the body recover.

Using Foam Rollers

There’s another aspect of recovery that can help reduce lactic acid buildup. Using a foam roller will relax tight muscles. This also decreases lactic acid buildup. That’s because it improves circulation. You can use a foam roller as part of your warm up. Also, you can use it immediately after the workout. Finally, you can use a foam roller in between workouts to help recovery. 

Breath!

It’s a good idea to work on your breathing technique. Studies have shown that athletes who practiced breathing exercises are able to increase athletic performance. In addition, lactic acid levels did not increase. (1)

 

Here’s an easy breathing technique to try. First, inhale slowly through the nose. Then, exhale through the mouth. You can hold the breath for a few seconds after each inhale. Do this only if it feels comfortable.

 

Practicing breathing can help deliver more oxygen to the muscles. This in turn slows down the lactic acid buildup.

Lactic Acid Or Lactic Acidosis

It’s true that the buildup of lactic acid is normal during workouts. However, some people could be at risk for a condition called lactic acidosis. Someone with liver problems is unable to effectively break down lactic acid buildup in the bloodstream. 

 

Symptoms of this condition go beyond the ones listed for normal lactic acid buildup in the muscles.  Consult your doctor or health practitioner if you experience at least two of the following symptoms:

• General Muscle Weakness
• Yellowing Around The Eyes Or On The Skin 
• Shallow Breathing
• Elevated Heartbeat
• Muscle Cramps
• Abdominal Pain And Gastric Discomfort
• Headache
• Sluggish Appetite 
• Nausea, Diarrhea, Or Vomiting

 

As noted, lactic acid buildup occurs as you work out, especially if you’re training intensely. You can eliminate it by using the tips presented in this article. However, too much lactic acid buildup causes lactic acidosis. This is a condition you can’t eliminate on your own. 

Reducing Lactic Acid Through Diet

What else can you do to help offset lactic acid buildup? Adding certain foods to your diet can help. Eating foods with a high water content pre or post-workout is a good idea. These foods include watermelon, apples, cucumbers, cantaloupe, lettuce, and grapes. These types of food contain 80-90% water. 

 

You can also do the following:

Eat Foods High In Magnesium

Magnesium is one of the most important essential minerals. It’s involved in energy production and muscle contraction. (2) Good food sources of magnesium include dark leafy greens. These include spinach, collard greens, and swiss chard. Beans are also a good choice. These include green beans, navy beans, lima beans, and kidney beans. In addition, tofu contains high levels of magnesium. Finally, you can always use a good multivitamin/mineral supplement. 

 

Magnesium is one of the electrolytes. What about other electrolyte minerals? Calcium is important for proper muscle function. If you are low in calcium, it will cause leg cramps. Maintaining enough electrolytes is critical for proper hydration. 

 

As suggested, drinking plenty of water is important. As noted, you can also drink a sports drink, electrolyte powder, or use an intra-workout with a hydration complex. All of these things keep you hydrated. As you’ve seen, good hydration helps prevent an excess of lactic acid buildup. 

Eat Foods High In B-Complex Vitamins

The B Complex vitamins perform a number of functions in the body. One of things they do is help transport glucose to be used as energy. (3) Good food choices include leafy greens, peas, legumes, and beans. 

 

Also, lean protein sources such as eggs, fish, eggs, poultry, and low fat dairy products are good choices. In addition, most multivitamin formulas have a good content of B vitamins. You can also buy a separate B-Complex. This may be important, the B vitamins as well as vitamin C  are water soluble. This means you should replace the B and C vitamins daily. 

Eat More Healthy Fats

Healthy fats are essential for the breakdown of glucose to be used for energy. Healthy fats include almonds, walnuts, chia seeds, and flaxseeds. These include fish, especially salmon and tuna.

What Supplements Reduce Lactic Acid Buildup? 

We’ve already talked about supplementing magnesium. We noted that the same multivitamin/mineral formula will also provide B-Complex vitamins. As suggested, both of these nutrients are available as stand-alone products. Are there any other supplements you can use? 

 

Yes, there is. Beta-alanine. What is beta-alanine?

 

Beta-alanine is a non-essential amino acid. It combines with the amino acid histidine to form carnosine. (4) It works indirectly by increasing levels of carnosine in the body. Why is this important? One of the functions of carnosine is to lactic acid buildup. By doing this, carnosine helps reduce workout fatigue. This means you can keep the set going a little longer. (5)

 

How do you get beta-alanine? It’s available in most pre-workouts or as a stand-alone product. The clinical dose is 3.2 grams.

 

There’s one more thing beta-alanine does. It usually causes a short-term, harmless tingling effect. You can help eliminate this effect by drinking water.

 

Some pre-workouts under dose it to offset the tingles. If you have a hard time tolerating this temporary effect, you can try a product with a lower dose. Still, you’ll experience the best effects if you use the full clinical dose.

Summary

As you have seen, lactic acid is a normal reaction to exercise. It can be uncomfortable during an intense set. Yet it does not have to slow you down. The tips in this article provide ways to get rid of lactic acid in the muscles. Use these tips and get more out of your training sessions! Also, don’t forget to stop by illpumpyouup.com for all of your supplement needs!

References:

1. Raju, P. S., Madhavi, S., Prasad, K. V., Reddy, M. V., Reddy, M. E., Sahay, B. K., & Murthy, K. J. (1994). Comparison of effects of yoga & physical exercise in athletes. The Indian journal of medical research, 100, 81–86.
2. Magnesium Uses, Dosage & Side Effects – Drugs.com
3. Primary Role of B Complex Vitamins (home-remedies-for-you.com)
4. https://carnosyn.com/beta-alanine/#beta-alanine
5. Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 43(1), 25–37. https://doi.org/10.1007/s00726-011-1200-z