Lactic acid is released during high intensity exercise when the muscles require more oxygen than can be provided by the blood. For the body to make the energy needed for the exercise then the anaerobic metabolism system kicks in.
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Anaerobic metabolism does not require any oxygen to produce energy for the muscles. During the decomposition of carbohydrates and in particular, glucose, the cells of the body produce adenosine triphosphate (ATP). On a basic level this reaction produces energy for the majority of the chemical responses in the body. One of the by-products of the anaerobic metabolism is lactic acid.
Many athletes consider the generation of lactic acid negatively during exercise. They do not understand that it's production is necessary if they are to carry on exercising in the anaerobic range} The lactic acid in the muscles is comprised of a lactate ion and hydrogen (H+ ion). The H+ ion associated with the lactic acid is consider to react with the nervous system signals and impede muscular contractions. Many believe that muscle soreness during exercise is due to increasing concentration of the H+ ion.
The lactate is an extremely fast and efficient source of fuel. Whenever carbohydrates are used for fuel, most is transformed to lactate which is utilised in the muscle tissues as energy or it is transported via the blood supply to parts of the body that need energy. Fast use of carbohydrates for energy creation while intensely working out increases the rate of formation of lactic acid. For short periods of time, lactic acid can begin to accumulate in the muscles and blood. This results in the well-known muscle aching feelings. If the athlete backs off from the intensity of the exercise then the lactate required for fuel may reach a type of equilibrium with the amount of lactate creation generated.
Delayed Onset Muscle Soreness (DOMS)
There is no doubt that lactic acid is responsible for sore muscles while working out. Because of this it is often believed that lactic acid is responsible for the muscle pain and tenderness 24-36 hours after heavy exercise. Yet measurements indicated that there are no elevated levels of lactic acid in the muscle after around an hour after a strenous exercise. There are no raised lactic acid levels in muscles or blood when Delayed Onset Muscle Soreness strikes.
Studies show that DOMS is probably caused by localised injury to the muscle tissues membranes, the attaching fibres and the contractile components - predominantly micro trauma to the muscle tissues. A day after a long workout session, the injured muscles feel painful and swollen. Chemical markers are emitted from injured tissue, stimulating pain receptors. The morning after the workout, the muscles tissues are tired, have tiny tears and are swollen. This is seen as being an abnormal situation by the muscle nerve cells and pain signals are sent to the brain. General advice for managing DOMS is a bit of stretching/massage, gentle exercise and a warm bath. All these are aimed at slightly raising blood flow to the muscles and injured tissues to allow healing. Once the athlete's muscles get acclimatised to increasing workload then the pain and intensity of DOMS post exercise decreases.
Any information, advice, recommendations, statements or otherwise contained herein, or in any other communication whether oral or in writing, is not intended to replace or to be a substitute for medical advice trained by a trained physician or healthcare practitioner.
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