How to Reduce Muscle Acidity in Athletes. Ways to reduce acidification in competition - sports nutrition store. Rational keto diet - carbohydrates once a week, but a lot

Hi all! Very often, many athletes have a very vague idea of the processes occurring in the muscles when working with various weights. So, for example, such a concept as lactic acid is perceived by many athletes almost as the main “infection” that prevents muscles from growing. Because of what this is happening and whether it really is, we have to figure it out today.

So, everything is assembled, so we can start ...

Lactic acid: an introduction to theory

I think you know the feeling when, after a good workout in the gym or just loading (after a long break) unaccustomed to work, the next morning just “neither hand nor foot” can not be moved. Well, how was it? So, often all the negative factors of “non-canting” are attributed to lactic acid. Whether this is true or not, let's find out.

Meet Lactic Acid (she is also in the common people "milk")- a transparent liquid, which is a by-product of those physiological processes that occur in the exercised muscles during their training. The accumulation of lactic acid occurs as a result of the athlete’s training of a particular muscle, and the more repetitions / approaches are done in the exercise, the more milk “acidifies” the muscles. In general, the body uses glucose for energy production, which is broken down during exercise. (without the participation of oxygen), and the final product of its oxidation has a lactic acid ion - lactate. In the future, the ion is not oxidized, and if the loads are intense, then all the lactate, accumulating, does not have time to be excreted.

Thus, at the end of the set, the concentration of this lactate reaches a critical level, which “burns” pain receptors and a characteristic muscle burning sensation occurs. After rest, the level of "milk" falls, but not to its original mark. Thus, the more and more intensively an athlete trains, the more lactic acid accumulates in his muscles.

Note:
It is believed that the mechanism of accumulation of lactic acid is activated after 30 sec. work of the target muscle group with weights.

It is generally accepted that “milk” has a negative effect on the muscles, preventing them from working at full capacity, however, this is not the case. Almost immediately after you put the projectile down, blood almost instantly rushes to the limbs of the muscle and flushes lactic acid into the general circulation, which then enters the liver, turning back into glucose (during gluconeogenesis). Further, glucose is re-introduced into the blood for further use. This process is called the Corey cycle. (see image).

This “circulation” of lactate increases the acidity of the blood and has a stimulating (rejuvenating) effect on the entire body.

Note:

It has been scientifically proven that pain is not an indicator of the effectiveness of the exercise and the quality of the load on the muscle.

Lactic acid and MBA

There is such a thing as delayed muscle pain ( ZMB) - the feeling that always occurs when you give yourself an unusual physical activity (try a new exercise, increase the intensity or duration of the training). Mechanism ZMB- the occurrence of microtraumas (ruptures) in muscle fibers. These small wounds encourage the body to activate its protective reserves, the secretion of hormones responsible for healing and suppression of inflammation increases, and protein synthesis increases. At the exit, the muscle adds its volume and weight.

Here a quite reasonable question arises: ... once ZMB promotes muscle growth, should it occur after every workout? In general, it is worth saying that the body is a highly adaptive structure that can adapt to any changing conditions. So don't blame yourself that after 3-4 training your muscles stopped hurting. Apparently, the body is just used to the load, and this exercise ceased to affect him with the original effectiveness.

In general, if you want to achieve constant burning in the muscles, you should not practice the same training program for longer. 2-3 months, it is also necessary to perform the exercises quite intensively.

Now let's deal with the myths (not powder :)) on lactic acid. Very often from bodybuilders and fitness athletes you can hear this phrase: lactic acid just kills my muscles. Is it so? It turns out that she is during exercise contributes to the production of energy for the muscles and serves as fuel for the liver in the production of glucose and glycogen. Its development is a completely natural process, so to speak, the body's reaction to overcoming stressful situations. Therefore, such a statement is fundamentally wrong.

Of course, lactic acid also has its “dark” side. In particular, when it is produced by the body, it breaks down into the lactate anion and the hydrogen ion. (which lowers the pH level). The latter is an acid in the "milk", which interferes with the transmission of electrical signals from the brain to the muscles, slows down energy reactions and weakens muscle contractions. These hydrogen ions accumulate in the muscle and cause a characteristic burning sensation. Therefore, some blame lactic acid for muscle fatigue, actually (as you now know) the reason for this is the accumulation of hydrogen ions.

Lactic acid lactate, on the contrary, is very useful for our body, because it is a “jet” fuel that muscles prefer during their workouts. It is also important for providing the body with a constant supply of carbohydrates. If you take lactate in its pure form, then it can significantly increase overall performance and accelerate recovery processes.

Thus, by skillfully managing lactic acid, one can easily increase one's energy levels and also prevent muscle fatigue.

Lactic Acid: Top 5 Facts

To use such a powerful tool to increase the effectiveness of training, you need to arm yourself with the appropriate theoretical knowledge. So let's take a look 5 facts that every athlete needs to know about milk.

No. 1. Lactic acid does not cause muscle pain and convulsions

Unpleasant pain in the muscles the next day after intense training only the result of damage and microruptures of myofibrils (thin muscle filaments). Dead tissue pieces accumulate in the muscles and are then eliminated by the immune system. Convulsions also occur due to overexcitation of the nerve receptors of the muscles, which is caused by the accumulation of fatigue in the latter.

Therefore, it should be remembered that lactic acid (specifically lactate) is not motor oil that remains in the muscles after a workout, it is a quick source of fuel that is consumed during exercise and during the recovery process.

No. 2. The formation of lactic acid during the breakdown of glucose

As a result of this process, cells produce ATP, which provides energy for most chemical reactions in the body. “Milk” is formed as a result of anaerobic metabolism - i.e. The process takes place in the absence of oxygen. The production of ATP associated with lactate is small but very fast. This makes it ideal for meeting the energy needs of an intensively working body. 60-65% from the maximum.

No. 3. Lactic acid can form in muscles that receive enough oxygen

We all know that with an increase in the intensity of exercise, white (fast) muscle fibers are more and more turned on, which (mainly) use carbohydrates for their contraction. When they are broken down, the muscles begin to produce lactic acid. So the harder you work out (run faster, swim faster, lift weight), the more carbohydrates are used as fuel, and the more “milk” is produced.

The latter only means that the rate of its entry into the blood is higher than the rate of removal, while oxygen does not have any effect on this process.

No. 4. The production of lactic acid is produced by the breakdown of carbohydrates and energy

Lactic acid will be formed the more, the faster the process of splitting glucose and glycogen occurs. While resting after high-volume training with big weights The body (mostly) uses fat as a fuel source. However, the more often you train with submaximal weights, the faster the body switches to “carbohydrate rails” as a fuel source. In turn, the more carbohydrates are used as fuel, the more "milk" is produced by the body.

No. 5. Properly organized training allows you to speed up the process of removing lactic acid from the muscles.

Yes, indeed, it is possible to achieve such an effect of “acceleration” by increasing the intensity of exercises, a sufficient amount of rest between sets and alternating loads. To effectively use lactic acid, you need to include in your training program exercises that help remove lactate from the muscles. These exercises include the principle of supersets and weight loss sets. In addition, in almost any training program there are a couple of exercises that contribute to the accelerated “removal of milk”.

In general, the excretion of lactic acid is enhanced as a result of alternating cardio loads and with weights. It turns out that the more “milk” you have accumulated during the exercise, the better, because it stimulates the body to produce enzymes that accelerate its use as fuel.

Thus, it can be concluded that your training program should develop in you the ability to remove lactic acid already during classes. Summarizing all of the above, I would like to say that in general the body "loves" lactic acid (particularly lactate), and I would even say that without it there is not a single high-quality workout. It is understandable, because lactate:

is an ultra-fast fuel, so necessary for the heart and muscles during exercise;
used for liver glycogen synthesis (storage form of carbohydrates);
is an important component of sports drinks;
simultaneously promotes and prevents muscle fatigue.

Well, as always by tradition, at the end we will sum up and voice some practical advice.

Lactic acid: how to get rid of it

Many beginners in the gym very often experience discomfort from high-volume training, leading to muscle burning. Therefore, by following the simple tips below, you will significantly increase the comfort level of your activities and will not be “stressed” by the accumulation of lactic acid. So, here's what you need to do to minimize its accumulation:

start your workout with a light, warm-up warm-up;
stretch the muscles after each repetition or at the end of the set;
increase the working weight gradually, as your muscles are ready;
do not skip (if possible) workouts, let the muscles get used to the loads;
fully recover after training.

Actually, that's all.

By taking the above information into service and following simple tips, you can easily subdue and learn how to manage the most powerful catalyst for training intensity.

Afterword

Today you learned a little more about what lactic acid is. I think it's clear now that it's responsible for the burning sensation during exercise, but not the pain the next day. So, use to the fullest all the benefits of lactic acid and you will see that progress in training will undoubtedly come.

I say goodbye on this, all the best, come back, you are always welcome here! Bye.

PS. Do not pass by, pay attention to the comments, they still crave your notes :).

Muscle acidification is the main horror story in gyms. “You get sour and you can’t train anymore”, “You get sour and endure hellish pain” - it sounds threatening, but is it true?

What is muscle acidification. Why is it dangerous, what is useful and how to use acidification for the benefit of training progress. About all this" Soviet sport”said Dmitry Melnikov, a professional fitness trainer, representative of the X-FIT fitness club chain.

Dmitry Melnikov, head coach gym fitness club X-Fit Nagatinskaya.

What is muscle acidification

Acidification is a process in which, as a result of intensive work, lactic acid or lactate, as it is also called, accumulates in the muscles. Conditionally, lactate is a side effect muscle loads. Its level in the blood is directly related to the intensity with which you train. And the more you force your muscles to work, the more lactate accumulates in them.

How to tell if you're "bogged down"

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The main indicator of muscle acidification is a burning sensation. It becomes painful for you to do the exercise, you can no longer do repetitions. When lactic acid accumulates in the body, it significantly impedes nerve conduction, and this in turn creates problems with the production of new muscle contractions.

The extreme form of acidification is muscle failure, a state where you can no longer do any repetitions in an exercise.

What is harmful muscle stiffening

First of all, these are unpleasant sensations and pains in those muscles that you worked on. They start already in training and can continue the next day.

Secondly, if you are always working at a critical level of acidification, bring yourself to complete failure, and then "sick" - this can stop all training progress. Muscles will take longer to recover, you will load them with the following workouts - all together this will quickly lead to overtraining. Lack of results, fatigue, sleep problems, increased pressure, malfunctions of internal systems. This is a consequence of the fact that you zaksilayutsya too much.

How to exercise on the beach

At the same time, you need to know: if the pain does not go away for 2-3 or more days after you have completed the training, this no longer indicates the accumulation of lactic acid in the muscles, but the presence of microtears in the muscles, and possibly injuries. If we are talking about micro-ruptures, then this is rather good: they heal, overgrow - and this is how muscle growth occurs, as the most common opinion says about why muscles grow. If the pain is traumatic, do not delay and go to the doctor: until you heal it, there will be no benefit from the training.

What is the use of forcing

Talk less. Accomplish more. #shredded #ripped #workout #bodybuilding #gymtime #fit #fitness #fitfam #ripped #gym

Posted by Alex Ghaznawi (@alexghaznawifit) Jul 31, 2017 at 4:27 PDT

Despite all the negative symptoms, there are benefits to acidification. Lactic acid acts as an energy source for the body: approximately two-thirds of the lactate produced during training is used by the body as fuel.

In addition, acidification is an indicator that the muscles have really worked hard and received a stimulus for growth. Without burning, there will be no progress. But! It is important to use acidification correctly, not to overdo it.

How to control acidity

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Posted by Salgado_fitness (@antoniosalgadomartins) Jul 31, 2017 at 4:41 PDT

If your goal is simply to maintain physical fitness, then it is not necessary to bring yourself to a debilitating burning sensation in the muscles. Perform exercises without bringing yourself to muscle failure: stop doing repetitions as soon as a burning sensation appears - leave 1-2 repetitions in reserve.

Beginners who have just started strength training, it is also not recommended to bring the muscles to severe acidification. For them, there should be a preparatory stage of 2-3 weeks, where they give a load on the whole body: they start with very small loads and gradually increase them, adapting the nervous system.

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Upon completion of this preparatory stage, it is no longer possible to do without acidification - the loads increase significantly. To avoid extreme acidification, it is recommended to do a hitch and stretch after a workout without fail, use a massage roller - this will help improve blood circulation and quickly remove lactic acid residues.

Also, you don't have to do every exercise to failure. In some cases, it is recommended to avoid refusal in basic movements, which include several muscle groups. This puts a lot of stress on the body and complicates recovery. Isolation movements that involve only one muscle are easier for the body to tolerate: therefore, beginners can do “isolation” to failure.

Reduce the intensity of your workout if you feel overwhelmed and sick after it. In this case, it is better to slightly lose the working weights in the exercises or reduce the number of approaches. Maximum intensity is not always good for progress.

Attention! Before starting training, consult your doctor!

Professional athletes are well aware of such a phenomenon as muscle acidification. Fans and beginners of running sports are a little less aware of this, but they have probably experienced the effects of acidification more than once.

Acidification is the process when, as a result of glycolysis, an excess of lactic acid is formed in the muscles. We will not go into details of biochemical processes and bore you with complex chemical terms, but will try to tell in a simple and accessible form about the main aspects of this issue.

How does muscle soreness manifest?

The most common symptom is a burning sensation in the working muscle. Some mistakenly believe that the accumulation of lactic acid in muscle fibers is indicated by pain after exercise. In fact, "late" pain within 2-3 days after a strenuous run indicates overtraining and the presence of micro-tears in muscle fibers.

Accumulating in the body, lactic acid impedes nerve conduction and muscle contractions.

If at the time of exercise (or during running training) acidification reaches a critical level, the so-called muscle failure occurs. During this period, coordination may be impaired and the likelihood of injury increases sharply. This state does not last long: lactic acid quickly leaves the working muscles. Its removal is due to:

exit to the bloodstream
oxidation in mitochondria and partial neutralization in blood buffer systems

However, even such a short critical acidification can adversely affect the results of an athlete.

Lactic acid - friend or foe

On the one hand, lactate acidifies the muscles, causes a lot of unpleasant symptoms, and sometimes makes the athlete experience not the most pleasant sensations: burning in the working muscles, convulsions, oxygen starvation, impaired attention, and even loss of orientation.

On the other hand, lactic acid itself is a source of energy. Approximately 75% of the produced acid is later used by the body as fuel, which means it is necessary for a full workout.

How to deal with muscle soreness

For a long time it was believed that you can speed up the removal of lactate with the help of a warm bath and a good massage. However, studies conducted at the University of Iowa (USA) refuted this version.

A group of experienced runners was assembled, who, in 4-6 minutes, completely “given their best” on the treadmill, sharply raising the level of lactic acid salts in their blood. Then some of them were offered passive recovery (rest with complete relaxation in a supine position). Another group - massage, and the third - riding at a slow pace for 15 minutes on an exercise bike.

After 20 minutes, the scientists made a control blood sampling from all three groups. It turned out that in those who were passively resting and those who received a massage, the level of lactic acid decreased very slightly. But in the third group, it turned out to be much lower.

Therefore, scientists recommend that, in order to get rid of glycolysis products as soon as possible, the body should be provided with normal recovery in a light mode. physical activity. For example, during a running workout, you should not stop abruptly - just switch to a calm step and lactate will begin to leave your muscles faster.

Another important point – overall speed body recovery. At intensive loads it is at least 48 hours. Do not strive to make many hours of jogging every day - they will not add strength and endurance to you. But training with an interval of 1-2 days will quickly lead you to the desired physical form with minimal “victims”.

And remember, acidification of the muscles, a burning sensation in them, is not a reason to stop jogging, because tolerance to this phenomenon is easy to develop with the help of regular training.

I can advise what Seluyanov advised: unlike baking soda, sodium citrate (also alkali) should not cause indigestion, diarrhea. Therefore, it is used in sodas, which many of us drink. Nevertheless, YMMV. Therefore, before experimenting before a responsible event, it is strongly It is recommended to experiment under controlled conditions, before. To be sure that sodium citrate is normally perceived by the body.

What else can I say - sodium citrate is an alkali. So it will lower the acidity in the stomach. In general, you don’t care, you will take it half an hour before the competition. But in principle, it is worthwhile to understand that the acidity of the stomach will temporarily decrease with all the consequences (well, food, there, will be digested worse, microbes may not be killed and stuff like that).

You ask about allowed drugs, citing caffeine as an example. Here . It says that although caffeine is not a prohibited substance, its use in competitive conditions is prohibited. (if I read diagonally correctly)

Thus, you are already going to take illegal substances. Because you won't have doping controls there. Accordingly, depending on your fanaticism, to increase the results, you can take any strong stimulants.

Here you need to remember about addiction - both physical and psychological, depending on how strong a stimulant you choose. And first of all, you need to roughly understand how stimulants work: they increase your pressure and turn off the body's signals "I'm tired, I feel bad, let's rest." Accordingly, the only thing you achieve by using a stimulant is the ability to strain your body more. And this will certainly lead to a variety of negative consequences, up to a fatal outcome. Therefore, I do not recommend the use of stimulants, at least consult a doctor and monitor your performance on a series of regular tests if you plan to use stimulants stronger than "a cup of coffee and a sandwich in the morning."

Creatine monohydrate is known to increase endurance. Start taking it a week before the competition at 5g per day (divide into 3 equal doses, e.g. pre-workout, post-workout and at night).

But in general, of course most effective, especially for a non-world-class athlete - develop the necessary OMV muscles in advance in the hall. Reset excess weight. Work on technology. That is the main ingredient for success. And additional stimulation is to squeeze the last drops of performance from the already existing maximum.

Muscle acidification is the main horror story in gyms. “You get sour and you can’t train anymore”, “You get sour and endure hellish pain” - it sounds threatening, but is it true?

What is muscle acidification. Why is it dangerous, what is useful and how to use acidification for the benefit of training progress. Dmitry Melnikov, a professional fitness trainer and representative of the X-FIT fitness club chain, told Sovetsky Sport about all this.

What is muscle acidification

Acidification is a process in which, as a result of intensive work, lactic acid or lactate, as it is also called, accumulates in the muscles. Conventionally, lactate is a by-product of muscle exertion. Its level in the blood is directly related to the intensity with which you train. And the more you force your muscles to work, the more lactate accumulates in them.

How to tell if you're "bogged down"

An extreme form of acidification is muscle failure, a state where you can no longer complete a single rep of an exercise.

What is harmful muscle stiffening

First of all, these are unpleasant sensations and pains in those muscles that you worked on. They start already in training and can continue the next day.

Secondly, if you always work at a critical level of acidity, bring yourself to complete failure, and then "sick" - this can stop all training progress. Muscles will take longer to recover, you will load them with the following workouts - all together this will quickly lead to overtraining. Lack of results, fatigue, sleep problems, increased pressure, malfunctions of internal systems. This is a consequence of the fact that you zaksilayutsya too much.

At the same time, you need to know: if the pain does not go away for 2-3 or more days after you have completed the training, this no longer indicates the accumulation of lactic acid in the muscles, but the presence of microtears in the muscles, and possibly injuries. If we are talking about micro-tears, then this is rather good: they heal, overgrow - and this is how muscle growth occurs, as the most common opinion says about why muscles grow. If the pain is traumatic in nature - do not delay and go to the doctor: until you heal it, there will be no benefit from the training.

What is the use of forcing

In addition, acidification is an indicator that the muscles have really worked hard and received an incentive to grow. Without burning, there will be no progress. But! It is important to use acidification correctly, not to overdo it.

How to control acidity

For beginners who have just started doing strength training, it is also not recommended to bring the muscles to severe acidification. For them, there should be a preparatory stage of 2-3 weeks, where they give a load on the whole body: they start with very small loads and gradually increase them, adapting the nervous system.

Upon completion of this preparatory stage, it is no longer possible to do without acidification - the loads increase significantly. To avoid extreme acidification, it is recommended to do a hitch and stretching after a workout without fail, use a massage roller - this will help improve blood circulation and quickly remove lactic acid residues.

Also, you don't have to do every exercise to failure. In some cases, it is recommended to avoid refusal in basic movements that involve several muscle groups at once. This puts a lot of stress on the body and complicates recovery. Isolation movements that involve only one muscle are easier for the body to tolerate: therefore, beginners can do “isolation” to failure.