Lactic Acid and the misconceptions therein

Having just tackled “Murph” yesterday, a few things are on my mind. The first is lactic acid as the soreness sets in. The second is DOMS, or delayed onset muscle soreness. I want to address both of these topics. Today, lactic acid…Thursday, DOMs. I for one am usually way sorer on the second day after an epic workout than on the first. The 300 squats we did last Thursday for “Wilmot” really helped to prep my legs for the 300 squats that “Murph” has to offer. Nothing could prepare me for the 100 pullups and 200 pushups. It was brutal even demoing the day after and I feel as if I have little or no strength.

Today’s WOD:

Wendler Wave 4 Dead Lifts


The deload; 90% of DL PR-

5 X 40%

5 X 50%

5 X 60%

Then….
8 min amrap
12 Jumping lunges with weight overhead 25/10
12 renegade rows 20k/12k


This was a core centric workout and it gave me the opportunity to reflect on how much we use our core without even thinking about it in Crossfit. I mean, there were no situps in “Murph” and yet my abs are enoromously sore. This became evident as I began demoing renegade rows in the AM. YIKES! I think this WOD was a great one to follow an epic workout like Murph. Getting back into the gym immediately is counter intuitive, but it is one of the best things we can do to help move through the soreness.


Lactic Acid Is Not Muscles’ Foe, It’s Fuel

The New York Times

http://www.nytimes.com/2006/05/16/health/nutrition/16run.html

By GINA KOLATA

Published: May 16, 2006

Everyone who has even thought about exercising has heard the warnings about lactic acid. It builds up in your muscles. It is what makes your muscles burn. Its buildup is what makes your muscles tire and give out.


Ben Stansall/European Pressphoto Agency

Coaches and personal trainers tell athletes and exercisers that they have to learn to work out at just below their “lactic threshold,” that point of diminishing returns when lactic acid starts to accumulate. Some athletes even have blood tests to find their personal lactic thresholds.

But that, it turns out, is all wrong. Lactic acid is actually a fuel, not a caustic waste product. Muscles make it deliberately, producing it from glucose, and they burn it to obtain energy. The reason trained athletes can perform so hard and so long is because their intense training causes their muscles to adapt so they more readily and efficiently absorb lactic acid.

The notion that lactic acid was bad took hold more than a century ago, said George A. Brooks, a professor in the department of integrative biology at the University of California, Berkeley. It stuck because it seemed to make so much sense.

“It’s one of the classic mistakes in the history of science,” Dr. Brooks said.

Its origins lie in a study by a Nobel laureate, Otto Meyerhof, who in the early years of the 20th century cut a frog in half and put its bottom half in a jar. The frog’s muscles had no circulation — no source of oxygen or energy.

Dr. Myerhoff gave the frog’s leg electric shocks to make the muscles contract, but after a few twitches, the muscles stopped moving. Then, when Dr. Myerhoff examined the muscles, he discovered that they were bathed in lactic acid.

A theory was born. Lack of oxygen to muscles leads to lactic acid, leads to fatigue.

Athletes were told that they should spend most of their effort exercising aerobically, using glucose as a fuel. If they tried to spend too much time exercising harder, in the anaerobic zone, they were told, they would pay a price, that lactic acid would accumulate in the muscles, forcing them to stop.

Few scientists questioned this view, Dr. Brooks said. But, he said, he became interested in it in the 1960’s, when he was running track at Queens College and his coach told him that his performance was limited by a buildup of lactic acid.

When he graduated and began working on a Ph.D. in exercise physiology, he decided to study the lactic acid hypothesis for his dissertation.

“I gave rats radioactive lactic acid, and I found that they burned it faster than anything else I could give them,” Dr. Brooks said.

It looked as if lactic acid was there for a reason. It was a source of energy.

Dr. Brooks said he published the finding in the late 70’s. Other researchers challenged him at meetings and in print.

“I had huge fights, I had terrible trouble getting my grants funded, I had my papers rejected,” Dr. Brooks recalled. But he soldiered on, conducting more elaborate studies with rats and, years later, moving on to humans. Every time, with every study, his results were consistent with his radical idea.

Eventually, other researchers confirmed the work. And gradually, the thinking among exercise physiologists began to change.

“The evidence has continued to mount,” said L. Bruce Gladden, a professor of health and human performance at Auburn University. “It became clear that it is not so simple as to say, Lactic acid is a bad thing and it causes fatigue.”

As for the idea that lactic acid causes muscle soreness, Dr. Gladden said, that never made sense.

“Lactic acid will be gone from your muscles within an hour of exercise,” he said. “You get sore one to three days later. The time frame is not consistent, and the mechanisms have not been found.”

The understanding now is that muscle cells convert glucose or glycogen to lactic acid. The lactic acid is taken up and used as a fuel by mitochondria, the energy factories in muscle cells.

Mitochondria even have a special transporter protein to move the substance into them, Dr. Brooks found. Intense training makes a difference, he said, because it can make double the mitochondrial mass.

It is clear that the old lactic acid theory cannot explain what is happening to muscles, Dr. Brooks and others said.

Yet, Dr. Brooks said, even though coaches often believed in the myth of the lactic acid threshold, they ended up training athletes in the best way possible to increase their mitochondria. “Coaches have understood things the scientists didn’t,” he said.

Through trial and error, coaches learned that athletic performance improved when athletes worked on endurance, running longer and longer distances, for example.

That, it turns out, increased the mass of their muscle mitochondria, letting them burn more lactic acid and allowing the muscles to work harder and longer.

Just before a race, coaches often tell athletes to train very hard in brief spurts.

That extra stress increases the mitochondria mass even more, Dr. Brooks said, and is the reason for improved performance.

And the scientists?

They took much longer to figure it out.

“They said, ‘You’re anaerobic, you need more oxygen,’ ” Dr. Brooks said. “The scientists were stuck in 1920.”

WHAT TRICKS DO YOU USE TO GET PAST THE SORENESS???




Thanks for posting this article! If I am just sore…for example from 400 meters of walking lunges…I have found the best thing to do is repeat the movement the next day…it seems to loosen up what is sore. If I am what I call “bone ” sore….I rest…and take a bath! Epsom salt bath.

Comment by Mona Malec — June 2, 2011 @ 3:34 pm


Incredible. You hear soreness and lactic acid in the same sentence all the time. What I’m still curious about is what the cause of soreness is?

Comment by Seth Iliff — June 2, 2011 @ 3:49 pm


Great info! I think the article shows that soreness is caused when we stop working when the muscles get a bunch of lactic acid…if the muscles do not burn off the lactic acid they freeze up or something. Maybe a good trick to preventing this is to do a mini version of the work out later in the day to burn off the excess lactic acid, before it sets in your muscles to cause soreness the next day. I know that forcing myself to go to class on Tuesday after Monday’s Murph helped me feel WAY less sore on Wednesday. (I usually feel extreme soreness on day two after an intense work out.)

Comment by Alexis B — June 3, 2011 @ 2:45 pm

Mobility WOD