What is lactic acid
Lactic acid is a by-product and is a substance released. It is found in many organs, including muscle tissue. More precisely, it forms there during sports, especially with a sharp increase in load.
Lactic acid in muscles lowers natural pH levels. The more it is formed, the harder the recovery will be, the worse it is for the body and the more unpleasant symptoms will appear. They indicate the processes taking place inside.
How to determine the presence of lactic acid in muscles:
- pain in the muscles and throughout the body;
- weakness, poor health, loss of strength, drowsiness;
- a burning sensation appeared;
- pain during subsequent workouts;
- sometimes body temperature rises.
Not all of these symptoms are always present; sometimes only a burning sensation or pain appears during subsequent workouts. The temperature rarely rises, but such cases do occur. It is recommended to take antipyretic drugs. The consequences of the formation of the substance can be a little worse. If the accumulation of lactic acid in the muscles is very large, then this leads to damage to the fibers and prolonged recovery.
Causes of lactic acid in muscles
During intense physical activity, muscles must contract. This requires oxygen. The more active the work, the more it is needed. During active exercise, blood flow slows down, and therefore the supply of oxygen to tissues. This happens to people of different ages and genders. Muscles are forced to work in aenorobic mode. That is, they produce energy using glycogen.
In the process of all this, special secretions are formed, which are called lactic acid. They consist predominantly of lactate anion (acid salt) and hydrogen. There is the following relationship: the more intense the load, the less oxygen enters the muscles, the more lactic acid is formed. Since the blood flow is slow, the acid is excreted with great difficulty, is temporarily retained, and provokes pain.
As a rule, lactic acid causes muscle pain for several days, usually two, maximum three. Then the swelling gradually subsides, blood flow and oxygen supply are normalized, the body is restored, and the unpleasant symptoms disappear. You can just endure this time. But is it necessary? The recovery period can disrupt all plans; subsequent workouts will be overshadowed by your well-being.
Unpleasant side effects:
- discomfort throughout the body;
- creatine deficiency in muscles;
- insufficient insulin production;
- increased cortisol;
- slowing down protein synthesis.
Acid gives little pleasure, although it does not pose a danger in the literal sense of the word, so you want to remove it quickly, rather than wait several days. By the way, if unpleasant symptoms did not appear immediately, but on the third day, then we are talking about a completely different syndrome; lactic acid has nothing to do with it.
The concept of "lactic acid". Let's try to understand together
To ensure the correct functioning of biochemical mechanisms in tissues, a certain amount of oxygen is required. It maintains energy balance in the body. During exercise, especially intense exercise, there is a massive consumption of oxygen. It is what helps muscles contract.
At the same time, there is a certain peculiarity - under heavy loads, the oxygen flow in the tissues is blocked. Therefore, the blood supply slows down and insufficient air enters the body.
But tissue processes continue to require energy for their work and try to find it in accessible places. As a result, energy consumption occurs with a deficiency of free oxygen.
Lactic acid is a product of a chemical reaction that occurs in tissues to produce energy in the absence of oxygen.
If blood flow is obstructed, then this acid is deposited in elastic tissues.
Such deposits that arise during training are removed without outside help in a couple of days. If pain occurs after a couple of days, this has nothing to do with acid.
Acid deposits are often accompanied by a violation of the integrity of muscle fibers, and painful sensations disappear after their complete regeneration. Already during exercise, a burning sensation may occur. Sometimes this feeling goes away after completing exercise.
If pain increases during training, you should stop the session. Otherwise, harmful acid will begin to accumulate, and tissues will be damaged. The chemical formula of lactic acid is CH3CH(OH)COOH.
Delayed pain syndrome
This phenomenon is also accompanied by painful sensations after intense exercise, but only on the third day, not earlier. At this point, lactic acid has already left the body. These pains are very similar to each other, but the syndrome is a consequence of microtraumas of muscle tissue, ruptures.
Delayed pain syndrome also lasts about two or three days. But in this case, lactic acid is not removed, but microscopic damage is restored. The duration of elimination of tears directly depends on the immune system and the body’s strength.
Symptoms
When lactic acid is formed, it is immediately felt by the body in the form of pain in the muscle tissue. Sometimes after a difficult workout it can even be difficult to walk and roll over in bed. The muscles that have been most involved in physical activity experience particularly severe pain. For example, after exercises on the legs, the quadriceps and hamstrings will hurt.
Obvious symptoms of this phenomenon will be increased fatigue, a feeling of “overwhelm” and even a feverish state. This condition can last up to 5 days, but usually goes away on its own. But sometimes an excessive amount of lactic acid can lead to rupture and damage to muscle fibers, so special measures and procedures are designed to get rid of these sensations.
It is also worth remembering that feeling tired during training does not always lead to pain later. However, if there is severe burning and discomfort during exercise, you should stop training or reduce the load so as not to damage the muscle fibers.
How to remove lactic acid
Until now, no remedy has been found that will help quickly remove lactic acid and relieve heaviness in the arms, legs and entire body. But it is recommended to carry out a number of activities that will speed up the process and help improve the condition.
What measures to take:
- Drink water. It is worth giving up cocoa, black tea, coffee. You need to drink at least three liters a day. During the recovery period, men are recommended to consume 4-5 liters, adding lemon juice is allowed.
- Warm up the muscles. The ideal option is to visit a sauna or bathhouse. As a last resort, lie in a hot bath or stand in the shower.
- Warming ointments. They promote the flow of blood and oxygen, apply topically to the most painful areas.
- Massage. It should not be painful or therapeutic in nature. Only light stroking, tapping, delicate muscle work.
- Dream. To recover, the body needs proper rest. If muscle pain prevents you from falling asleep, you can drink valerian, motherwort, milk with honey, or take a sleeping pill.
Advice! For additional muscle recovery, it is recommended to add specially designed sports supplements to your diet.
We have made a selection of products that will help restore muscles:
Squirrels
- Protein. Large packaging will allow you to stock up on the necessary supplement for a long time.
- Protein shakes. Ready-to-drink drinks are convenient to take with you.
- Bars. A great snack that also helps with post-workout recovery.
Carbohydrates
- Brown rice An excellent source of carbohydrates that were burned during exercise.
- Quinoa. A cereal that allows you to get the right carbohydrates for the body.
Fats
- Chia seeds. A source of healthy fats from unsaturated sources that are important for the functioning of the body.
- Omega 3. Natural supplements that promote recovery.
Foods that remove uric acid from the body
Uric acid is an important element in the functioning of the body, which is involved in many necessary processes that help normal human functioning. But excess uric acid, like any other element, can be harmful to health.
That is why it is worth closely monitoring the level of urea in the body and getting rid of excess acid in a timely manner. Because if you let things take their course, you risk acquiring various diseases.
A variety of drugs that can only be prescribed by a doctor, as well as the food we eat every day, are actively involved in the removal of excess uric acid. How to identify foods that remove uric acid from the body and create a diet for yourself that will help get rid of excess?
What to exclude from the menu
Quitting alcohol is an important condition for cleansing the body of uric acid.
When creating a diet for yourself, you first need to decide what you should absolutely not eat before determining the list of allowed foods. Strictly follow the rule of not eating the foods listed below, because they all increase the amount of urate, which negatively affects your health. So here's what you need to give up:
- Coffee and caffeinated drinks, very strong tea,
- Spicy and smoked foods, spices and seasonings,
- Pickles and marinated snacks,
- Alcohol,
- Excessive salt intake
- Red meat and liver, offal,
- Legumes,
- Fish,
- Confectionery, carbonated drinks.
- Grape,
- Tomatoes,
- Rhubarb,
- Sorrel,
- Asparagus,
- Spinach,
- Turnip,
- Eggplant.
- Cherry,
- Celery,
- Lemons,
- Apples,
- Nettle,
- Plum,
- Pears,
- Apricots,
- Potato,
- Nettle.
- Porridge cooked from whole grain cereals will be useful;
- Fruits and vegetables except those described in the first section, fresh berries;
- Alkaline mineral water;
- Dairy products.
It is best to limit the consumption of such vegetables and fruits:
It is very important to know that it is foods rich in purines that sharply increase the level of uric acid in the body. Before preparing food, be sure to pay attention to the amount of purines contained in the ingredients for your lunch and dinner.
Not only should you eat foods that help remove uric acid from your body, but you should also cut down on foods that are bad for you.
Acid-removing foods
Cherries are good for removing uric acid from the body.
But what foods should everyone who follows a therapeutic diet pay attention to? They will help you partially get rid of excess urea.
Dairy products remove uric acid from the body
All of them are rich in substances necessary for the body, which reduce the level of urates and contain almost no purines. In general, throughout the healing process, you should follow a diet that includes these foods that help remove uric acid from your body, and generally consists of the following categories of foods:
You should be extremely careful when handling fried foods - it is best to steam meat and cereals or stew foods. Sugar must be replaced with honey or completely abandon attempts to sweeten food.
The amount of salt is also sharply limited - if possible, it is necessary to abandon it completely.
It is recommended to add dairy products to your diet because they will fill the protein gap.
Protein is the main source of purines, which retain urea in the body.
How else to remove urea from the body
You cannot get rid of excess acid in the body through diet alone; you will have to seek the help of a doctor who will prescribe the necessary therapy. However, it is diet that often greatly speeds up the healing process and helps to quite successfully correct the level of urea in the body. That is why it is necessary to know exactly the products that remove uric acid from the body.
Moderate physical activity, medications, various folk remedies, and vitamins help get rid of excess urea.
Take care of your health and prevent urea from accumulating in your body. Remember that it is always easier to eliminate the cause of the disease than to spend a long time being treated for its consequences.
If you suffer from high levels of uric acid in the body, then stick to the basic principles of the diet constantly and you will see a clear improvement in your condition.
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2016-09-06
simon
ideales.ru
