is creatine the best way to get rid of lactic acid?
01-24-2010, 05:25 AM #1
01-24-2010, 05:38 AM #2
Sports Med. 2006;36(4):279-91.
Lactic acid and exercise performance : culprit or friend?
Institute of Sport and Recreation Research New Zealand, Faculty of Health and Environmental Sciences, Auckland University of Technology, Auckland, New Zealand. firstname.lastname@example.org
This article critically discusses whether accumulation of lactic acid, or in reality lactate and/or hydrogen (H+) ions, is a major cause of skeletal muscle fatigue, i.e. decline of muscle force or power output leading to impaired exercise performance. There exists a long history of studies on the effects of increased lactate/H+ concentrations in muscle or plasma on contractile performance of skeletal muscle. Evidence suggesting that lactate/H+ is a culprit has been based on correlation-type studies, which reveal close temporal relationships between intramuscular lactate or H+ accumulation and the decline of force during fatiguing stimulation in frog, rodent or human muscle. In addition, an induced acidosis can impair muscle contractility in non-fatigued humans or in isolated muscle preparations, and several mechanisms to explain such effects have been provided. However, a number of recent high-profile papers have seriously challenged the 'lactic acid hypothesis'. In the 1990s, these findings mainly involved diminished negative effects of an induced acidosis in skinned or intact muscle fibres, at higher more physiological experimental temperatures. In the early 2000s, it was conclusively shown that lactate has little detrimental effect on mechanically skinned fibres activated by artificial stimulation. Perhaps more remarkably, there are now several reports of protective effects of lactate exposure or induced acidosis on potassium-depressed muscle contractions in isolated rodent muscles. [b]In addition, sodium-lactate exposure can attenuate severe fatigue in rat muscle stimulated in situ, and sodium lactate ingestion can increase time to exhaustion during sprinting in humans.[b] Taken together, these latest findings have led to the idea that lactate/H+ is ergogenic during exercise. It should not be taken as fact that lactic acid is the deviant that impairs exercise performance. Experiments on isolated muscle suggest that acidosis has little detrimental effect or may even improve muscle performance during high-intensity exercise. In contrast, induced acidosis can exacerbate fatigue during whole-body dynamic exercise and alkalosis can improve exercise performance in events lasting 1-10 minutes. To reconcile the findings from isolated muscle fibres through to whole-body exercise, it is hypothesised that a severe plasma acidosis in humans might impair exercise performance by causing a reduced CNS drive to muscle.
01-24-2010, 05:43 AM #3
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Drinking water and resting is a good way to get rid of lactic acid.My place in here at bb.com is as a fitness enthusiast and recommendations do not represent medical advice. Please consult your examining physician for all medical concerns.
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01-24-2010, 05:45 AM #4
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01-24-2010, 05:54 AM #6
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01-24-2010, 10:47 AM #8
just to set the record straight, lactic acid (as noted) is not the primary player in muscle pain/exhaustion...H+ ions in the blood are. and yes, beta-alanine does help, it's one of the few supps other than creatine that i use. it's not a miracle supp, but if you like high volume training, it's great
01-24-2010, 10:49 AM #9
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01-24-2010, 11:11 AM #10
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Lactic acid does not cause fatigue
Lactate does not cause fatigue
Hydrogen ion accumulation / drop in pH causes fatigue, along with other factors.
Boosting carnosine levels in the body with beta alanine can help remove these hydrogen ions, keeping pH from dropping, reducing fatigue.Exercise Physiologist/CI-CPT
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