Lactic Acid Build Up In Muscle Research Paper

How to Reduce Lactic Acid Build up in Muscles
Understanding Lactic AcidReducing Lactic Acid During a WorkoutReducing Lactic Acid Through Your Diet
Edited by LC108, BR, Jacob, Vahab2121 and 5 others
Lactic acid is released into the muscles when they have used up their normal energy stores but still have intense energy needs. Small amounts of lactic acid operate as a temporary energy source, thus helping you avoid fatigue during a workout. However, a build up of lactic acid during a workout can create burning sensations in the muscles that can slow down or halt your athletic activity. For this reason, it may be desirable to reduce lactic acid build up in the muscles. This article will show you how.

EditPart 1 of 3: Understanding Lactic
However, new research shows that lactic acid (which operates as a temporary fuel source during intense physical activity) washes out of the system within an hour of the end of a workout, so it cannot be responsible for the pain felt days later.
The latest theory suggests that this muscle pain -- also known as delayed onset muscle soreness or DOMS -- is the result of damage to the muscle cells during intense exercise. This causes inflammation, swelling and tenderness as the muscles repair themselves.[1]
In order to reduce muscle soreness after a workout, it is necessary to do a proper warm up before exercising. This wakes up the muscles and prepares them for physical activity. It is also important to avoid pushing yourself past your physical limit and to build up your workouts gradually instead.

2
Understand that lactic acid causes the burning sensation during a workout.On the other hand, built-up lactic acid is responsible for the burning sensation you experience while pushing yourself hard during a
Lactic acid - or lactate - is a byproduct of these anaerobic energy production methods.
Your body can continue to produce energy anaerobically for up to three minutes. During this time, levels of lactic acid in your muscles begin to increase rapidly, which leads to the burning sensation you associate with intense physical activity.
After 3 minutes, the lactic acid begins to slow down the muscles, warning your body that it is close to its physical limit. In this way it operates as a defense mechanism, protecting you from injury and fatigue.
Even though small quantities of lactic acid are necessary and even good for your body in certain circumstances, it is still necessary to prevent lactic acid levels from building up too quickly. If you don't, you will find it hard to work out comfortably or to the best of your ability.
Reducing lactic acid build up -- though it won't prevent DOMS - will help you to work out harder for longer, which is essential for any good athlete.[1]
EditPart 2 of 3: Reducing Lactic Acid During a Workout