Joe Gustafson, an ACSM Certified Personal Trainer who's a local rider out of Jamestown wrote this article about lactic acid for us to post on the site. There's some good info here so check it out.
Let us know what you think!
You know that burning sensation you feel in your quads during that hard effort climb? You will most likely hear your cycling buddies talk about lactic acid burn. The old theory behind lactic acid is that it makes the muscles more acidic which causes them to hurt and burn and then interferes with their ability to contract, so you feel tired. Now researchers have shown that muscles contract more efficiently when lactic acid accumulates in them.
Electric currents cause muscles to contract. This electricity is generated by cell membranes causing potassium to move inside cells and chloride ions to stay outside. With vigorous exercise, potassium ions accumulate outside cells. As large amounts of potassium ions accumulate outside cells, electricity is not generated and the cells cannot contract. Another ion called chloride accumulates outside the cells and prevents potassium from getting back in. Lactic acid removes the chloride, so it is easier for potassium to get back inside cells.
Staying hydrated, and consuming gels will keep your body fueled properly while on those long hard effort rides, and during races. Remember to take recovery days until your muscles feel fresh again. Some great products to consider for any ride lasting longer than an hour are of course the popular single gel packs such as Carb Boom.
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16 Comments
Great article Joe. Keep us infomred on more items like this. I love this kind of information.
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Ok, great info….now, because my sports drink (cytomax) claims to buffer pH, I am wondering how effective it is. Also, what is more important, glycogen restoration or maintaining proper phosphate/potassium levels.
Great job Joe!
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1st, your sports drink (Cytomax) is probobly just as effective asGatorade which has electrolytes and potassium, but I personaly don’t know much about it. Bottom line, is that it can only help you! I do know what you mean by if its buffering PH, then how is that really helping? I guess maybe the answer is that its fueling your cells with enough potassium, that it slows down the NEED for lactic acid production. Just my guess!
Glycogen restoration and proper potassium levels are both important for maintaning proper energy levels. Even sports drinks have plenty of carbs in them so you’re getting both. Hope this helps.
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Joe, Tx!
I guess we all were going under the assumption that lactic acid formation was evil. By buffering against pH changes we thought we could counter-act lactate and thereby prevent fatigue. My understanding is we now need to pay more attention to factors other than lactic acid formation if we want to stave off muscle fatigue. So, now carb ingestion, along with regulation of potassium and phosphate appear t o be the most important players.
Bottom line? Fill me full of all these things and watch me fly up hills – NOT! *L*
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Gene, fun fact I came across as I got to doing my daily research:
Cytomax compared to Gatorade:
Cytomax contains maltodextrin; an artificial sweetner that is more easily metabolized than other carboydrates, allowing you to gain energy from the drink itself. Gatorade contains natural sugar, about 45grams per 16oz.
Maltodextrin has a higher clycemic index and will provide your body with energy a little faster than the sugar found in Gatorade. Both drinks provide your body with glycogen, so it looks like personal preference to me!
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I believe Gatorade uses high fructose corn syrup, which I can’t stand AND we may process a little differently in the body…so i guess it’s just what turns you on! *L*
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You will get a much better and more even ride off of Cytomax with no low spots or dips in energy in you ride if you are eating properly on the bike . really seems like you can ride harder and doesn’t seem to hurt as bad also works the best for me of all the things i have used since 1991. really keeps the lactic acid burn away too.
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Jim, would you recommend Cytomax over any of the other mixes available?
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Nice article Joe! Still feeling that acid in my legs from yesterday
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This trainer knows his Stuff !!!
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Great info to pass along to my customers!
Thanks
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Awesome article Joe! We have a lot of curious people walking into our store asking about stuff like this! What else can you shoot us??
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Great article Joe! What else can you shoot our way??
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As I’m climbing Hough Hill my mantra shall be: “Lactic acid slays the chloride and lets me faster ride!” Therefore lactic acid is a friend of mine. UGH! Great article. Thanks for publishing this.
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Joe, in the movie Borat he says that Kazahkstan is the #1 exporter of potassium. Is that why there are so many good cyclists from Kazahkstan. Like Alexandre Vinokourov and Andrei Kaschekin?
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Yes that is why! lol! Here is another informative explination of how and why our muscles produce lactic acid.
A side effect of high lactate levels is an increase in the acidity of the muscle cells, along with disruptions of other metabolites. The same metabolic pathways that permit the breakdown of glucose to energy perform poorly in this acidic environment. On the surface, it seems counterproductive that a working muscle would produce something that would slow its capacity for more work. In reality, this is a natural defense mechanism for the body; it prevents permanent damage during extreme exertion by slowing the key systems needed to maintain muscle contraction. Once the body slows down, oxygen becomes available and lactate reverts back to pyruvate, allowing continued aerobic metabolism and energy for the body�s recovery from the strenuous event.
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