Lactic acid is a common topic among athletes and sports enthusiasts, especially when it comes to performance and recovery. Lactic acid is the main cause of skeletal muscle fatigue
decrease in muscle strength or power output that causes impaired performance during exercise.
What is a Lactic Acid?
Lactic Acid is a product produced by your body during metabolic processes glycolysis, or when your body changes glucose becomes energy. Lactic acid will be broken down into lactate, an action that releases hydrogen ions (H +) in the blood. Lactic acid produced then accumulate in the muscles and causes fatigue During exercise and cramps muscles after doing sport.
Relation Between lactic acid and muscle performance
Moment sport Request oxygen to exceed supply so that arise metabolism anaerobes that produce lactic acid. The amount of Normal lactic acid is <2mmol/L. one risk consequence of accumulated lactic acid is cramping in muscle. Moment cramp, muscle means currently no can relaxation. Actually, muscles can relax alone, but when sour lactate pile up so muscle rather cramps.
At first lactic acid is considered as substance remainder. Sour lactate produced then accumulate in the muscles and causes fatigue during exercise and cramps muscles after done sport. The accumulation of lactic acid inside muscle will disturb the mechanism of cell muscle:
1. Hinder enzyme aerobic and anaerobic, so lower capacity endurance aerobics and capacity anaerobic resistance
2. Hinder formation of creatine phosphate (CP) will disturb coordination motion
3. Hinder enzyme phosphofructokinase
4. Hinder the release of Ca++ ions on troponin C undergoes a decrease and results in disturbance or cessation of contraction of fiber muscle
5. Hinder ATP activity in fibers muscle fast, because ATP in fibers muscle fast sensitive to sour
The high level of lactic acid (>2mmol/L) could arise as a consequence burden of hard work, so supply energy from anaerobic sources predominate. Formed sour lactate in blood Becomes a problem fundamental in work physical because it causes chronic fatigue and decreased _ performance physically. Fatigue muscle occurs because of muscle-long and strong contractions. Fatigue is caused by an inability to process contractions and metabolism of fibers muscle to Keep going and give the same results.
Tips to reduce lactic acid levels in the body
If the decrease in muscle performance occurs as a result of lactic acid levels in the body, then the following tips can be done:
- Lactic Acid Level Test:
Examination of lactic acid in the blood is carried out with the aim of seeing how high the concentration of lactic acid in the body is so that if the conditions obtained are above normal, other tips can be carried out below
What is the practical measurement of lactate levels in the blood?
- Measurement of lactic acid levels as part of the monitoring of cases of lactic acidosis can be easily carried out independently and practically with a reliable POCT (Point of Care Test) tool in examining the lactic acid profile in the blood THE EDGE ™ Blood Lactate Monitoring System. THE EDGE ™ Blood Lactate Monitoring System can be used by people with diabetes mellitus and its complications, asthma, sepsis, and chronic obstructive pulmonary disease. However, it can also be used by healthy people who wish to monitor their lactic acid profile after exercise. So THE EDGE ™ Blood Lactate Monitoring System is also suitable for use by athletes and coaches to accurately assess the muscle ability for the performance of a professional athlete to improve performance according to the expected target. The following are the features and advantages of THE EDGE ™ Blood Lactate Monitoring System.
- The measuring range is wide, namely 6 ~ 200 mg / dL (0.7 ~ 22.2 mmol / L)
With a wide measuring range, THE EDGE ™ Blood Lactate Monitoring System will greatly facilitate monitoring of the lactic acid profile in blood in both low and high conditions.
- Measuring time 45 seconds
THE EDGE ™ Blood Lactate Monitoring System can take a reading of the lactic acid profile in the blood in a very short time so that the determination of the next action can be determined in a time-efficient manner.
- Sample volume 3µL whole blood
With a very small number of samples and using whole blood cells (whole blood), THE EDGE ™ Blood Lactate Monitoring System can show the profile of lactic acid in blood accurately, thus minimizing the risk of excessive pain in collecting blood test samples.
- Lots of Water Consumption:
When exercising, the body needs more fluid intake so that the body can be properly hydrated. When the body is properly hydrated, you will avoid lactic acid. Consuming lots of water can also prevent cramps and muscle aches, and optimize physical performance during exercise.
- Warm-up and Cool down while exercising
The next step is to warm up and cool down during exercise. Do not forget, or even be lazy to do it, yes. Both are able to utilize in the body and increase the flexibility of joint motion. When blood flow is smooth, oxygen and nutrients to the muscles can reduce the production of lactic acid and prevent it from building up.
- More intake of magnesium in the body
The body requires large amounts of magnesium intake to support nerve function and muscle relaxation. This intake is also needed to relieve pain and muscle effects due to lactic acid in the body. You can get this intake from green vegetables, nuts, milk, and yogurt.
- Learn breathing techniques during exercise to help your muscles get more oxygen.
Breathing properly during exercise can improve physical performance so that a person will be free from lactic acid.
- Resting the Body
Exercising can indeed support overall body health. However, if done excessively for a whole week, the muscles can not rest. Instead of being healthy, lactic acid in the body cannot be avoided. So, give yourself one day of the week to rest.
With the information on the features and advantages above, it is hoped that it will make it easier for us to determine the measuring instrument for lactate levels in the blood with THE EDGE ™ Blood Lactate Monitoring System.
- Brooks, G.A. (2020). Lactate as a Fulcrum of Metabolism
- Cairn P. (2006). Lactic Acid and Exercise Performance
- (2022). 6 Ways to Get Rid of Lactic Acid in the Muscles
- Insert Pack THE EDGE Blood Lactate Monitoring System
- Parwata Yoga P. (2015). Kelelahan Dan Recovery Dalam Olahraga