Proper hydration is important when working out because it may help:. While exercising regularly can help you maintain consistency, getting enough rest between workouts is important for muscle recovery.
It also gives your body the chance to break down any excess lactic acid. Have at least one full day of rest per week. Get in the habit of improving your breathing technique. A study found that athletes who practiced breathing exercises increased their athletic performance without increasing lactic acid levels. For a simple breathing technique, inhale slowly through your nose and exhale out through your mouth. You may wish to retain your breath for a few seconds after each inhalation, but do this only if it feels comfortable.
You can also try one of these simple breathing exercises to get in the habit of breath awareness while increasing your lung capacity. This may help to deliver more oxygen to your muscles, slowing down the production of lactic acid and helping to release any buildup. Take time to warm up and stretch your muscles before and after your workout.
Doing a few light stretches in the morning and evening can also help. Stretching can help to stimulate circulation, increase flexibility, and relieve tension. This helps bring more oxygen to your muscles, which can reduce lactic acid production and rid your muscles of any accumulation of lactic acid. Increasing your magnesium intake may help to prevent and relieve muscle soreness and spasms that may accompany lactic buildup.
A small study on 30 male athletes found that magnesium supplementation had a positive effect on their athletic performance over a four-week period. This is thought to be because lower levels of lactic acid led to less exhaustion. Larger studies are needed to confirm these results. Foods rich in magnesium include nuts, legumes, and leafy greens. Taking a magnesium flake or Epsom salt bath is another way to absorb magnesium. It can also help to promote relaxation, boost energy levels, and relieve soreness, especially if you do it on a regular basis.
Adding a glass of orange juice to your pre-workout routine may be beneficial in reducing lactate levels and improving your athletic performance. 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:. It causes muscle fatigue and post-exercise muscle soreness. Actually, none of the above statements is true. Recent research has demonstrated that lactic acid is not what we once though it was, in almost every way.
The muscles do not produce lactic acid during exercise. They produce a very similar compound called lactate. Whatever you call it, this substance is not produced as a waste product of anaerobic metabolism, as once believed. This is not true. While the muscles do become more acidic during exercise, lactate is not the cause. In any case, far from hastening fatigue, lactate accumulation in the muscles actually delays fatigue by mitigating the effects of a phenomenon known as depolarization.
Materials provided by University of California - Berkeley. Note: Content may be edited for style and length. Science News. ScienceDaily, 21 April University of California - Berkeley. Retrieved November 7, from www. His research over decades has reversed that picture, After just a two-week training period, the Print Email Share. Just a Game?
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