Hi, Sports Enthusiasts!
Most of you might have heard about lactic acid affecting sports performances and related recovery in some way. You may be interested in knowing complete details about lactic acid and how it marks sports performances. The recent research performed regarding the effects of lactate on sports performance has revealed some new facts that people were unfamiliar with till now.
In this blog, you will learn about lactic acid and its role in sports performance improvement-
Lactic acid is a by product produced during the metabolic process of glycolysis. In this process, during exercise your body turns glucose into energy. Lactic acid breaks down into lactate during the process and the process further releases hydrogen ions into the blood.
As per earlier philosophy, higher production of lactic acid in the blood creates muscle soreness or a burning sensation during intense exercise. But, in reality, it is not lactic acid but the higher level of acidity in the blood that gives a burning sensation to you. The acidity is usually triggered due to the release and buildup of hydrogen ions, not the lactic acid.
Additionally, muscle soreness is the result of microscopic tears and trauma out of physical exertion that occurs during vigorous workouts, not because of lactic acid buildup. Earlier, lactic acid was seen as a by product of metabolizing glucose needed for energy and also as a waste product that creates a burning sensation in the muscles. The latest research shows that lactate accumulation helps in providing the needed relief from a burning sensation or muscle cramp that occurs due to intense exercise.
During high-intensity exercises (lactate threshold training), the body generates additional proteins that assist in the process of absorption and conversion of lactic acid into energy. Throughout low-intensity exercises, the rate of lactic acid production and blood lactate removal is slower. As the intensity of your exercises goes on the higher side, the imbalances lead to a buildup in blood lactate levels, and slowly lactate threshold reaches. At this stage, blood flow reduces and fast-jolt motor ability increases. This peak level of performance is usually named ‘threshold training’ or Optimal Training.
The lactate threshold is a state at which during incremental exercise, lactate is generated in the bloodstream at a level that is higher than inactive values. The lactate threshold helps you to predict your maximum pace of intensive exercise that can be done over a prolonged period without facing fatigue. Athletes usually reach the threshold at a higher percentage of VO2 max.
Lactate threshold (LT) training is a common way of building higher stamina and improving workout performance. It is usually a fitness marker used by serious athletes to decide the ideal intensity of their workouts.
Your lactate threshold signifies your transition from aerobic to anaerobic training. Usually, fitness coaches suggest you exercise under an anaerobic zone to improve your strength, stamina and efficiency that only exist beyond the lactate threshold.
It has been revealed by Sports scientists that aerobic training doesn’t have the potential to improve your exercise performance as your body receives enough oxygen to fulfil the demands of exercise. On the other hand, during anaerobic exercise, your body doesn’t get enough oxygen. Training at the lactate threshold helps you to become more efficient and improves your athlete performance.
To find out an individual’s lactate threshold, the athlete will have to go through a set of tests. It includes raising the training intensity in stages. These tests specify the rise in lactate while the athlete is making a high level of effort. A point comes at which the athlete reaches his lactate threshold.
It is due to the high level of effort and demand for energy that generates lactate at an unusually high rate than the body’s tissue’s ability to remove it. As a result, lactate concentration in the blood increases. Due to high lactate buildup, a person will feel muscle aches and pains, even muscle cramps. Sports athletesalso start feeling fatigued and they feel like they can’t perform more training.
A blood lactate test is a dependable guide to perform safe and effective training for athletes. It relevantly helps athletes to perform ideal training and prevent under or excess that can result in exhaustion. It is one of the most trusted fitness markers that helps in improving sports performance.
The new research reveals that lactate for an athlete acts as a source of fuel.The more athlete performs training, the higher the lactate threshold. Thus, in the case of high-intensity work-out training, there is a higher amount of lactate build-up in the blood. This start of speedy accumulation of blood lactate is called the anaerobic threshold or lactate threshold.
Previously, lactic acid was held responsible for muscle soreness and performance fatigue. On the other hand, new analysis shows that lactic acid acts as a fuel source for performing muscles and helps in improving athletes' performances.