Where is lactic acid produced in the body

Throughout most of the day, our body burns energy aerobically — that is, in the presence of oxygen. Part of that energy comes from sugar, which our muscle cells break down in a series of chemical reactions called glycolysis.

We also get energy from fat, but that involves a whole other chemical process. The end product of glycolysis is pyruvate, a chemical that the body uses to produce even more energy. But energy can be harvested from pyruvate only in the presence of oxygen.

That changes during hard exercise. Related: Muscle spasms and cramps: Causes and treatments. When you break into an all-out sprint your muscles start working overtime. The harder you work, the more energy your muscles need to sustain your pace. Luckily, our muscles have built-in turbo-boosters, called fast-twitch muscle. Unlike slow-twitch muscle, which we use for most of the day, fast-twitch muscle is super-effective at producing lots of energy quickly and does so anaerobically, Gleeson said.

Fast-twitch muscle also uses glycolysis to produce energy, but it skips harvesting energy from pyruvate, a process that takes oxygen. Instead, pyruvate gets converted into a waste product, lactic acid, and released into the bloodstream.

It's a common misconception that muscle cells produce lactic acid when they can't get enough oxygen, Gleeson said. Your muscles are getting plenty of oxygen," he said. But in times of intense energy needs, muscles switch to anaerobic respiration simply because it's a much quicker way to produce energy. Muscle cells aren't the only sources of lactic acid. Red blood cells also produce lactic acid as they roam the body, according to the online text Anatomy and Physiology published by Oregon State University.

In those cases, the working muscles generate energy anaerobically. This energy comes from glucose through a process called glycolysis, in which glucose is broken down or metabolized into a substance called pyruvate through a series of steps.

When the body has plenty of oxygen, pyruvate is shuttled to an aerobic pathway to be further broken down for more energy. But when oxygen is limited, the body temporarily converts pyruvate into a substance called lactate, which allows glucose breakdown—and thus energy production—to continue. The working muscle cells can continue this type of anaerobic energy production at high rates for one to three minutes, during which time lactate can accumulate to high levels.

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.

Contrary to popular opinion, lactate or, as it is often called, lactic acid buildup is not responsible for the muscle soreness felt in the days following strenuous exercise.

Rather, the production of lactate and other metabolites during extreme exertion results in the burning sensation often felt in active muscles, though which exact metabolites are involved remains unclear. This often painful sensation also gets us to stop overworking the body, thus forcing a recovery period in which the body clears the lactate and other metabolites. Researchers who have examined lactate levels right after exercise found little correlation with the level of muscle soreness felt a few days later.

In a small study , researchers asked 26 middle-aged women who were overweight to exercise three times a week for three months. Half of the women were asked to drink orange juice before their workout.

The other half did not have any orange juice. The group that had the orange juice showed lower levels of lactic acid, which suggests that they had less muscle fatigue.

They also showed improved physical performance and lowered their cardiovascular risk. Researchers believe these improvements were due to the participants increased intake of vitamin C and folate. More research is needed to confirm these results. When lactic acid builds up in your muscles, it can make your muscles feel fatigued or slightly sore.

Other symptoms may include:. If your symptoms are severe or persist, it may a sign of lactic acidosis. This condition can become serious. See your doctor if your suspect lactic acidosis. Gradually increase the intensity and duration of your exercise program over a period of time.

This allows your body time to get used to the workouts as you gain strength and endurance. Be consistent in your approach and patient as you await results. Eventually, your body will be able to handle more strenuous exercise with more energy and less discomfort by raising your lactate threshold. Vary your workouts as much as possible by alternating between aerobic and anaerobic workouts. Balance out longer walking, running, and swimming workouts with shorter-intensity weightlifting, jumping, or sprinting.

This gives your body a chance to adapt to different types of exercise and helps to reduce your risk for overuse injuries.

Follow a balanced diet that includes fresh foods, lean meats, and whole grains, especially around the time you exercise. Include foods that are high in B vitamins, potassium, and fatty acids. Eating a healthy meal before you work out may help to prevent muscle soreness by boosting energy levels.

Try eating complex carbohydrates such as beans, vegetables, or grains a few hours before you exercise. Or have some simple carbohydrates, such as fresh fruit, thirty minutes to an hour before your workout. Remember to have a healthy snack after your workout , too.

Choose a snack with healthy protein and fats, such as chicken, a hard-boiled egg, or an avocado. Lactic acid can cause fatigue and soreness as a way of protecting your body. This can be a reminder for you to slow down and take it easy.

Taking steps to manage lactic acid buildup can help you to develop healthy habits for both your daily life and your exercise program. It can be due to muscle fatigue, dehydration, low blood sugar, or holding a muscle in one position….