What is lactic acid and why does this increase the muscles?
What is Lactic Acid?
Lactic acid, also known as lactate, is a chemical compound produced in mammals when the body breaks down carbohydrates for energy without enough oxygen. It is the primary end product of anaerobic glycolysis, the process of converting glucose to energy without the use of oxygen.
How Does Lactic Acid Increase Muscles?
Lactic acid does not directly increase muscle size or strength. However, it can play a role in muscle growth and adaptation by influencing muscle metabolism and training adaptations. Here's how lactic acid contributes to muscle development:
1. Metabolic Stress: Lactic acid accumulation during intense exercise creates metabolic stress in muscle cells. This stress triggers various cellular responses, including the release of growth hormones like human growth hormone (HGH) and insulin-like growth factor-1 (IGF-1), which promote muscle growth and repair.
2. Muscle Hypertrophy: Lactic acid can indirectly contribute to muscle hypertrophy (muscle growth) by enhancing the recruitment and activation of muscle fibers during resistance training. When muscles fatigue and lactic acid accumulates, the body recruits additional motor units, leading to greater overall muscle activation. This increased activation stimulates muscle growth over time.
3. Muscle Adaptation: Lactic acid's metabolic effects can drive adaptations in muscle fiber type composition. Specifically, it promotes the conversion of fast-twitch muscle fibers, which are primarily used for explosive activities, into more fatigue-resistant intermediate and slow-twitch muscle fibers. This shift in fiber type composition improves overall muscle endurance and strength capacity.
4. Improved Training Capacity: Lactic acid production can serve as a training stimulus, prompting adaptations that enhance an athlete's ability to tolerate higher levels of lactic acid during exercise. This improved tolerance allows for longer and more intense training sessions, leading to greater muscle development over time.
It's important to note that lactic acid alone does not cause muscle growth. Muscle growth primarily occurs in response to progressive overload, adequate protein intake, and sufficient rest. However, lactic acid production during intense exercise can contribute to the overall muscle-building process by influencing metabolic pathways, stimulating hormone release, and promoting training adaptations.