MYTHS AND TRUTHS ABOUT LACTATE, BETTER KNOWN AS LACTIC ACID.
Within the field of sports and physical activity, the concept of "lactic acid", or more specifically, "lactate", has been the subject of multiple myths and misunderstandings. From its link to muscle fatigue to its association with oxidative stress, lactate has captured attention and, in many cases, has been misunderstood. In this article, we will dive into the unknown surrounding lactic acid, exploring its biochemical role, its relationship to ATP, its impact on athletic performance, and how it influences physical recovery. We will address high-performance athletes and those looking to stay active at more moderate levels.
To understand lactic acid, it is essential to understand its origin and function in the body. Contrary to popular belief, lactate is not directly responsible for muscle fatigue. During physical activity, especially intense exercise, muscle cells generate ATP (adenosine triphosphate) for energy. In this process, glucose is broken down, generating pyruvate. Lactic acid comes into play as the body seeks to quickly convert excess pyruvate into lactate, avoiding the accumulation of by-products that could lead to fatigue.
The Role of Lactate in Sports Performance
Although lactic acid is commonly viewed as a hindrance to athletic performance, recent research indicates possible benefits. During exercise, lactate acts as an additional source of energy for muscles, contributing to the ATP production process. This observation may explain why well-trained athletes can tolerate higher lactate levels before experiencing fatigue.
Oxidative Stress: Exploring the Connection
A common myth associates lactic acid with oxidative stress, suggesting that it may damage cells and contribute to premature aging. However, the reality is more complex. Although high lactate levels may be related to oxidative stress, it has been observed that the body, through adaptations, can improve its ability to handle and neutralize these free radicals, thus reducing their negative impact.
Mitochondrial Medicine and Physical Recovery
The interrelationship between lactic acid and mitochondrial medicine is an intriguing field of research. Mitochondria, considered the "power plants" of cells, play a crucial role in energy production. It raises the possibility that lactate, far from being a disposable by-product, may be used as additional fuel for the mitochondria, potentially contributing to faster physical recovery.
Hydration and Lactic Acid Regulation
Maintaining adequate hydration is critical to optimally balance lactic acid in the body. Dehydration can increase lactate concentration, negatively affecting performance and prolonging recovery time. Ensuring proper water balance before, during and after exercise is vital.
Conclusions: Incorporating Lactic Acid into Sports Practice.
Lactic acid should not be feared, but understood and exploited. Its role in sports performance, far from being detrimental, can offer benefits when approached from a biochemical perspective. Myths related to lactate are being decoded by scientific research, opening new perspectives on how to optimize its function for the benefit of our physical performance and recovery.
Nowadays it is known that lactate is eliminated 1 hour after physical activity, therefore muscle pain of delayed onset has nothing to do with lactate metabolism but with fiber rupture, oxidative stress, among others.
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