The Myth of Lactic Acid: Reality and Implications for Physical Training

Lactic acid, often mentioned in the context of strenuous exercise, is actually a poorly understood concept. Contrary to what many people think, lactic acid as such does not exist in the human body. What is produced during intense exercise is lactate, a compound crucial for energy production.

The Role of Lactate

Lactate is often incorrectly associated with muscle burning and fatigue. In fact, it is a byproduct of glycolysis, a metabolic process that breaks down glucose to provide energy when oxygen is limited, as is the case during intense physical exertion. Rather than causing pain, lactate is used by muscles and other organs as a source of energy, facilitating continued performance.

Adaptation and Training

The burning sensation felt during exercise is not due to acid buildup, but to the body's adaptation process. During sustained exercise, the body produces lactate, which is then used to generate energy. This increased production of lactate is a sign that the body is adapting to the effort and becoming more resistant.

Implications for Athletes

Understanding the true nature of lactate allows athletes and exercisers to better understand their bodily sensations. Rather than fearing lactate, it is possible to use it to your advantage. By tailoring workouts to improve lactate tolerance and utilization, athletes can optimize their endurance and overall performance.

Conclusion

Remember LACTIC ACID DOES NOT EXIST in our body. But lactate is an essential element of physical performance, far from being the enemy often described. A better understanding of its role can transform training approaches, helping athletes maximize their potential and reach new heights. Science and correct information play a key role in this, enabling more effective and informed coaching practices.

Sources:

1. Wiltshire EV, Poitras V, Pak M, Hong T, Rayner J, Tschakovsky ME. “Massage impairs postexercise muscle blood flow and “lactic acid” removal.” Med Sci Sports Exerc. 2010 Jun;42(6):1062-71.

2. Baechle, Thomas R and Roger W. Earle. Essentials of Strength Training and Conditioning 3rd Ed. Chicago: Human Kinetics, 2008.