Lactate is the name given to salts and esters of lactic acid, which is mainly formed as sodium lactate in the skeletal muscles. The accumulation of lactate occurs in the musculature as a result of sporting activity. In a process of glycolysis, glucose or glycogen is reduced to pyruvate.
Depending on how high the load is, the pyruvate cannot be removed from the muscles fast enough and accumulates further and further. This value of the accumulation of pyruvate and lactic acid in blood and muscles is called the lactate value. The lactate value can be detected and determined by a simple blood sample. The advantage is that the lactate value can be determined at rest but also during a load on the bicycle ergometer or similar. The lactate value says a lot about a person’s performance, especially about his aerobic and anaerobic endurance capacity.
Lower lactate levels
In order to reduce the lactate level in the blood during a workout, you should always have enough liquid with you and drink regularly. Lactic acid is water soluble and by drinking enough fluid the effect of lactic acid can be positively influenced. You should also try to breathe deeply and calmly, even if this is not always possible during training.
Lactate is created in the first place because the body cannot supply the required oxygen fast enough. Controlled breathing can improve the lactate level by a few percent, as the oxygen can stop the production of lactic acid in the muscle. Regular and frequent training can also contribute to the rapid breakdown or reduced production of lactate.
The more trained the body is, the less lactate is produced. In addition, you should make sure that as soon as you feel a burning sensation, the training intensity is reduced. If the muscles burn, a considerable amount of lactate has already been produced.
If the intensity is then reduced, the lactate is slowly broken down. After training it is a good idea to relax for a few minutes to give the body the chance to prepare for regeneration. When you run out, the body already starts to lower the lactate level and break down lactic acid.
In addition, 30 to 60 minutes after the end of the workout you can do some stretching or stretching. Stretching helps to break down the lactic acid and relieve the burning of the muscles. The better the transition from training to recovery, the faster the body can break down the lactate and regenerate.