Dan Raynham's Myth-crushers! no.1 Lactic acid.
Updated: Mar 14
Misinformation in the fitness industry is rife. Much of it is internet-based waffle. However, some of the information is still taught in schools and other educational establishments and even on fitness training courses. Meh. I regularly have to correct doctors, trainers and other health professionals (who are way above my pay grade) on this topic. I recently heard a coach talking on TV, who works for a huge sports team, saying how he rids Lactic acid from muscles. He probably earns a 7 figure salary. (I stamp feet and huff). Then again, we all do things for our 'health' that were probably invented by a druid living in 237AD.
MYTHS
Let's start with some of the common misconceptions about lactic acid. Which you will soon discover is completely moot anyway!
It's the reason my muscles ache after exercise!
NOT TRUE
Lactic acid builds up after exercise and causes soreness and damage.
NOT TRUE
I can remove lactic acid by eating certain foods.
NOT TRUE
Lactic acid is bad!
NOT RELEVANT
Lactic acid remains in my body for ages.
NOT TRUE
Lactic acid shows lack of fitness
NOT TRUE
Lactic acid causes exercise burn
NOT TRUE
Blah blah blah.
FACTS
Ok time for the facts. Drum roll please!
BOMBSHELL WARNING!
Lactic acid does not even exist in the human body.
WHHHHHHHAAAAATTTTT?
1. The human body produces Lactate NOT Lactic acid along with hydrogen ions as a by-product of anaerobic exercise or any anaerobic metabolic activity. e.g. Explosive exercise.
2. Lactate does not cause DOMS or 'burn' or muscle soreness.
3. Muscle soreness from exercise is caused by a cascade of metabolic interactions (nearly all positive). The hydrogen ions mentioned above can contribute to soreness.
4. Lactate disperses very quickly. We are talking minutes not hours
5. Lactate gets 'recycled' extremely effectively and is actually turned into pyruvate then glycogen in the liver. Glycogen is energy storage for muscles. Awesomeness of biology! Gotta love it! A goji berry, massage, drinking fancy shakes or covering yourself in crystals cannot do anything like this.
6. When your body is overloaded with lactate it forces you to stop exercising giving your body a chance to 'catch up'.
7. Low fitness levels, low lean muscle mass, weak kidneys, weak liver and high fat ratio will all result in less time that you can anaerobically exercise.
Smoking, high fat ratio, any amount of alcohol consumption will all hinder lactate removal. But to reiterate, Lactate does not cause muscular soreness.
Let me know if you want to see research papers or have any questions. Also, please contact me if you are a sports team who needs to replace their fitness coaches. 😉
