Lactic Acid- Debunking a common held fitness myth

Another day and another long held “Bro Science” theory to squash. This started during my morning workout when I forgot my headphones- FAIL. Now I hate not having music while I workout for a few reasons. First, it opens the door for people to come “converse” with you during your rest periods and my workouts are not social hour. Next it means I am stuck to listen to these mainstream trainers standing by their clients moving the pin up and down on the leg extension machine while spewing their “knowledge”. It takes everything I have to not butt in and save these people from the completely bogus information being disseminated to them.

(Thinking back, maybe I should be thanking these individuals- they always give me great writing prompts…)

This morning it was “How’s that lactic acid from our Monday workout treating you?”. That was my first palm to face. Then it was- make sure you do cardio tomorrow to get all that acid out of your muscles. That’s where I almost lost it.

Science people, science.

(Let me throw out there that the Personal Training industry is HIGHLY unregulated. You can get
certifications on Groupon for gosh sakes. You have to go to beauty school to cut hair, massage school to give massages, but can take a 30 minute online exam and call yourself a “Trainer”… really? Or take no exam and simply call yourself a “Health Coach” then tell people what supplements they should take. Great. Now what if these individuals are on Metformin for their diabetes mellitus—are you still going to give them your cookie cutter supplement plan and pocket their money? I digress—let me get off my soap box and back to the topic at hand.)

We are going to start talking science here- I’ll simplify it as much as possible, but never will I “dumb down” physiology too much-that is where concepts get misunderstood and “broscience” emerges.

We return to our “lactic acid makes you sore” claim. First, lactic acid is by definition “an organic compound (CH3CHCO2H) which is produced both naturally and synthetically”. It is indeed an “acid” which means it can release a proton (or hydrogen ion, H+). If you have any chemistry background at all you understand that as the concentration of H+ ions increases, the pH decreases. If I lost you at the term “acid” simply understand that a drop in pH levels will affect the muscles ability to continue to contract and contribute to the “burning” sensation you feel in the muscle belly.

When lactic acid releases a hydrogen ion it joins with a sodium or potassium ion to become an acid salt, which we will refer to simply as lactate. Previously held beliefs were that this release of a hydrogen ion would cause a drop in pH coined “lactic acidosis” and decrease the muscles ability to continue to perform work. Recent studies however have shown this not to be the case.

Here is where the “lactic acid” theory has faults. There is little to no biochemical evidence that high levels of lactate CAUSE acidosis, but instead there is CORRELATION between the two. (Not to veer off course too much, but correlation simply means there is a relationship between two items, as “A” increases so does “B” and vise versa. NOW this is not saying that an increase in “A” CAUSES an increase in “B”, but simply that there is a positive correlation between the two. What if there was another factor, “C" CAUSING an increase in both “A” and “B”?) There is no denying that lactate levels increase during intense bouts of exercise, but is that really what’s behind it all? Could it be a separate metabolic process that causes the acidosis affecting performance and causing muscular fatigue during intense exercise?

Studies are now showing this to be the case. In reality lactate serves as a buffer during intense exercise and can RETARD, not cause acidosis (since it can ACCEPT an H+ ion). You read that right- could you have been lied to about lactic acid this whole time?

The belief is long-held and even published in numerous text books- heck- it’s what I was taught through my schooling. BUT upon further investigation and my own inquiry of how lactate accumulation could possibly be the cause of the acidosis I discovered the supporting data is weak at best.

So then what is actually causing the drop in pH that creates the threshold to which you can work without oxygen (anaerobically)? Could it be the breakdown of ATP (adenosine triphosphate) to ADP (adenosine diphosphate) and Pi (inorganic phosphate)? During this reaction, one of the phosphate groups is removed from ATP via hydrolysis releasing a proton (H+ ion) and energy (that of course is a highly simplified explanation of the reaction). Just remember that ATP is our bodies "energy currency", it is what fuels your activity.

When the amount of ATP needed to fuel the activity is met via cellular respiration (think exercise WITH sufficient oxygen), the protons released are used and do not accumulate meaning the pH stays relatively neutral. Now if the need for ATP increases and cannot be met via respiration (for example with intense exercise) two different energy systems, glycolysis (activities lasting about 30 seconds to 2 minutes) and/or the phosphogen system (about 10 seconds of all out work) come into play. Once called upon, these systems can supply ATP but they also increase the amount of protons released in turn lowering the pH to a more acidotic level. Think intense, anaerobic exercise (without oxygen) = proton release= acidosis.

Why then do lactate levels also increase with intense exercise (studies do support this correlation)?

Glycolysis itself breaks down carbohydrate (in the form of glucose or glycogen) into pyruvate. The interesting thing about pyruvate is that it can have two fates. When enough oxygen is present it can be oxidized in the mitochondria to produce more ATP. However, when sufficient oxygen IS NOT present, it will be converted into LACTATE. Notice I did not say lactic acid. So with intense exercise in which oxygen is a limiting factor lactate levels will INCREASE.

Interesting right? Hopefully you now see that lactic acid/lactate are not the cause of your muscular fatigue/that “burning” sensation within the muscle belly. Instead, it is your body working to meet the energy demands of your muscles via ATP production.

Now what about the theory that “lactic acid makes you sore” or the attribution of your DOMS (delayed onset muscle soreness) to lactic acid accumulation. Both of these are again, false.

At rest normal lactate levels in the blood are between 0.5 and 2.2 mmol/L. At complete exhaustion (as seen with intense exercise) they can be as high as 20-25 mmol/L. Peak lactate levels are seen 3-8 minutes after the completion of the activity depending on intensity and training level. A return to normal levels is usually seen within 1 hour of exercise cessation. An active recovery/cool down and regular training can decrease the amount of time it takes for the lactate to be “removed” from the blood stream.

Wait did I just say lactate (or “lactic acid” for all my bros out there) is gone within 1 hour of completing your training? That’s correct. Lactate is oxidized to pyruvate by the lactate dehydrogenase enzyme. Pyruvate can then be used in the Krebs Cycle helping your body produce more ATP (in the presence of oxygen).

This is all good and well but why are you sore after your lifting sessions? Remember, when you are strength training you are ultimately creating “micro-trauma” within the muscle belly. These small “tears” (if you will) are then repaired and built back stronger than before (assuming proper rest and nutrition practices are used.) The muscle can then withstand the same or greater loads in successive workouts. This is how we get “stronger” and why we experience hypertrophy of our muscle fibers.

(Note that eccentric loading, or that applied as the muscle lengthens will create more muscle breakdown than concentric loading which occurs as the muscle contracts. Cool huh?)

This trauma causes the accumulation of byproducts and fluids in the muscle while also increasing inflammation. THIS is what causes the soreness, not an “accumulation of lactic acid”. This soreness often arrives 24-48 hours AFTER the activity and can be referred to as DOMS or delayed onset muscle soreness.

If you pull anything from the last 10 minutes of reading this post may it be that:

1) Lactic Acid does not build up in the muscle, but lactate does (and the two are NOT synonymous).

2) The cause of decreased performance, the “burning” sensation felt in the muscle belly and the inability to continue high intensity exercise for long durations are not related to lactate but other metabolic processes which produce the ATP your muscles are utilizing in turn creating a more acidic environment.

3) The soreness you experience 24-48 hours after your training session is NOT “acid” in your muscle but micro-trauma you have created in the muscle fibers which in turn lead to byproducts/metabolites/fluid buildup and inflammation.

Make Sense? Yet another bro theory put to rest. If your trainer is spouting off about lactic acid, RUN. (Or better yet ask him/her what exactly lactic acid IS and see what crazy answer they come back with. You may now know more than them on this topic.)

As always, be a smart consumer, do your research, check credentials and for goodness sakes, don’t believe everything you hear and read.

Interested in individualized training or nutrition programs or have a burning fitness question? Contact me at lindseymwoodkey@yahoo.com or visit keypotentialfitness.com.

The Protein vs. Carbohydrate Debate- which is better for muscle building?

Unless you have been living under a rock the last few years you have likely heard that “to build muscle you need protein”. To a certain extent this is true. Protein provides the building blocks (amino acids which are combined into peptide chains) from which skeletal muscle is synthesized (and repaired).

The problem here is that the emergence of BROSCIENCE has active individuals thinking they need COPIOUS amounts of protein to build muscle. I have seen intakes over 200 grams in 120 pound FEMALE clients. To me this is absurd. Thanks to protein powders, RTD shakes and the increasing popularity of protein bars/cookies/gels etc. both strength and endurance athletes tend to get TOO MUCH protein.

Wait—you can’t have too much protein, right? Wrong. As with any macronutrient, an amount consumed above our bodies needs will be stored as FAT. You heard me… F-A-T. But… but… even chicken breast?! Yes your dry boiled chicken breast can even be contributing to that layer of fat hiding your muscle if you are eating an excessive amount.

So how MUCH protein do you need to build muscle?! I could cite study after study and give you tons of data but I want to keep you interested. For ENDURANCE athletes the current recommendation is 1.2-1.4 grams of protein per kg bodyweight (remember that a kilogram is 2.2 pounds). So a 150 pound individual would need about 80-100 grams of protein daily. For a resistance training athlete (trying to build muscle not lose bodyfat) the recommendation would be 1.6-2.0 grams per kilogram or about 110-140 grams (this slightly increases for those trying to lose bodyfat).

I know what you’re thinking- that’s not enough protein to build muscle! I used to fall under this same line of thinking. Trust me, for a natural athlete (those not using P.E.D.’s or Anabolic Steroids) this is plenty.

(I’m going to back track a bit and explain something here. When writing clients plans for muscle building I tend to work with grams of protein per pound of bodyweight and live in the .8-1.0g/pound range. This of course depends on training history, goals, lean body mass, etc. So before you hit me with daggers for having a bit more protein in your plan, understand my logic.)

So if it isn’t just PROTEIN that is responsible for muscle building, what is it? Could it possibly be carbohydrates!? Those chains of carbon, hydrogen and oxygen molecules that BROSCIENCE has made us think puts FAT right on our bodies? Why yes, these are actually CRUCIAL to muscle building, protein synthesis and recovery. Let me explain.

(Prepare for some #science talk. I will try to put it simply but I’m not going to dumb it down and turn it into BRO language. There are plenty of websites and Instagram accounts you can follow for that).

First off- carbohydrates are the PREFERRED source of energy for our skeletal muscle. Carbohydrates are stored in the muscle (and limited quantities in our liver) as glycogen which can be converted into “fuel” via glycolysis and/or cellular respiration (this is a VERY simplified explanation of the process). This “fuel” is often referred to as ATP (which stands for adenosine triphosphate but we will stick with ATP). One molecule of glucose can produce 2 ATP molecules via glycolysis and 36 ATP via aerobic respiration.

Big deal right? So you get some ATP now what? This “fuel” is what will power your workouts and keep you from “hitting a wall”. We have all had that training session in which we really had nothing to give. Could you have been slacking on your carbohydrate intake? Could your glycogen levels be so depleted that you were unable to generate enough ATP to power through your lifts? Bet you never thought of it that way. Last time I checked you actually had to move some weight to build muscle. Starting to make sense?

We have now decided that with higher levels of carbohydrates you can produce more “fuel” which in turn leads to more intense workouts and the ability to sustain that intensity for a longer duration. So what about strength? Carbohydrates promote muscular recovery and replenish glycogen stores.
Studies show that inadequate carbohydrate intake will not only decrease strength and performance but can also lower levels of creatine kinase (CK). In short, lowered levels of CK can lead to impaired recovery and once again, decreased strength. (Many of you likely take a “creatine” supplement but do you really know what the physiological purpose of doing so is? It is more than just “The guy at GNC told me it will help me build muscle”. This however is an explanation for another day).

What about the prevention of muscle catabolism? Numerous studies have found that low carbohydrate diets increase cortisol production. Increased cortisol can in turn decrease levels of testosterone (which we know helps in the muscle building process) and increase the breakdown of muscle tissue and the oxidation of amino acids. Pretty interesting huh? Could you be “spinning in the mud” trying to build muscle with a low carbohydrate intake and excessive protein intake due to your own bodies catabolism of skeletal muscle?

Hopefully by now (assuming you are still with me) the light bulbs are starting to turn on. Carbohydrates supply energy, improve recovery, improve strength and decrease muscular catabolism. What about promoting muscular synthesis?

These muscles brought to you by CARBS!

When we lift we are creating “micro trauma” within the muscle belly. These tiny tears (for lack of a better term) are then “repaired” and made stronger. Hypertrophy (increase in muscular size) occurs not because of hyperplasia (increase in the number of muscle cells) but because existing muscle fibers become larger. How do we shuttle the amino acids from our dietary protein into the muscle cell? In again a much simplified explanation this is done with the assistance of carbohydrates. Transportation into the muscle relies on “transporters” located on the outside of muscle cells, specifically GLUT4 transporters. Insulin is the “key” that unlocks this passage. Insulin is released in response to dietary consumption of- gasp- carbohydrates. This is why it is recommended you consume a simple carbohydrate and fast acting protein immediately after your workout (in a 3:1 ratio of carbohydrate to protein). Cool right? By “unlocking” this passage you are allowing the necessary amino acids to make their way into the muscle cells and begin the repair process.

So have I yet convinced you that carbohydrates are necessary for muscle building and prevention of muscular breakdown? I know some of those “broscience” claims make sense in theory, but I challenge you to READ THE RESEARCH not something that a personal trainer with a 2 hour certification thought up.

I will take a second to play into the “bro brain”. You’ve heard bodybuilders refer to themselves as being “flat” or “full” in reference to their muscles correct? What if I told you this was based on the storage of carbohydrate in the form of glycogen? Carbohydrate is first broken down into glucose in the bloodstream which can then be shuttled into the muscle (or liver but that is beside the point) and stored as glycogen (which is basically a “chain” of glucose molecules which multiple “branches”). Glycogen binds with water molecules. So in order to store one gram of glycogen you subsequently also store three grams of water. Think- “no glycogen= flat/depleted muscle bellies” and “glycogen= full muscle bellies”. The fuller the muscle the more visible it will be (depending of course on the athletes body fat percentage). And that coveted “pump”? Ever notice it is better after a cheat meal? What if that were due to increased glycogen and water storage? That vascularity? Similar concept. How’s that for some bro science? The take away- eat carbs (within reason), have fuller muscles, get a better pump and experience more vascularity. Is that “bro” enough for ya’ll?

My professional advice- keep your protein intake between .8-1.0 grams/pound bodyweight to BUILD muscle and 1.0-1.2 grams per pound while operating in a caloric deficit. Keep your fats between .3 and .4 grams per pound and fill the rest of those calories with carbohydrates. I promise you a few things- 1) your workout intensity will improve, 2) you will see increases in muscular size and strength (assuming your programming is done correctly and calories are sufficient) 3) you will see less muscle loss during cutting phases and 4) you will no longer experience those crazy “protein farts” brought on by excessive intakes of protein (sorry I had to throw that one in there).

Hopefully I didn’t bore you too much and you now see that carbohydrates are NECESSARY, excessive protein WILL NOT lead you to build more muscle and that as long as total calories are set according to your goals you can BUILD MUSCLE or LOSE FAT and still have some rice and potatoes.

Debunking one “Broscience” myth at a time.

Interested in personalized nutrition guidance or workout programming. Check out keypotentialfitness.com or email me at lindseymwoodkey@yahoo.com for more information.

Protein Ice Cream

The perfect treat on a hot summer day. I hightly recommend using an ice cream maker to achieve the desired consistency, but I have provided an alternative method below. Go CRAZY with the flavor combinations and toppings (within your macros of course :)). Let me know what awesome combinations you come up with!

Protein Ice Cream

Ingredients:
(Serves 3)

3 cups milk of choice (Cashew, Almond, Coconut, etc.)
30 grams protein powder of choice (Egg White, Whey Isolate/Concentrate or Vegan- flavored or non)
Stevia to taste (I like the drops)
2 TBSP cocoa (for chocolate ice cream)
1 tsp fresh vanilla bean (for vanilla ice cream)
Optional add-ins (powdered peanut butter, peppermint extract, avocado, low sugar jam, maple syrup, etc.)
Optional stir-ins (Enjoy Life or dark chocolate chips, raw cocoa nibs, nuts, but butters, coconut, Whey Crisps, protein cookie dough, berries, etc.)

Equipment:

Blender, Ice Cream Maker OR Freezer Safe Pan (Ice Cream Maker is ideal)

Directions:

The evening before making your ice cream, make sure to put the bowl of your ice cream maker (if using) in the freezer.

In a blender combine milk, protein powder, stevia, cocoa/vanilla bean (if using), and any optional “add-ins”. Blend until thoroughly mixed.

Ice cream maker version- pour your milk/protein mixture into the bowl of your ice cream maker and add any of your “stir ins” (you don’t want to blend these, you want the “whole” pieces). Freeze according to manufacturer directions (I have a Cuisinart and my ice cream took about 20 minutes to reach the desired consistency).

Freezer version- line a freeze safe pan with saran wrap. Pour your milk/protein mixture into the container. Add stir-ins of choice and mix until combined. Place mixture in the freezer. Every 30 minutes remove and “scrape” the ice cream mixture to create a “snow” like consistency. Repeat until completely frozen.

Feel free to top your mixture with additional delicious toppings (or put vanilla ice cream in some Virgil’s Rootbeer as a “float”). The possibilities are endless!

Macros:

• Based on Unsweetened Cashew Milk, Unflavored Egg White Protein, Stevia Drops (15 drops) Cocoa (2 TSBP), Powdered Peanut Butter (24 grams) and Cocoa Nibs (1 oz.): 
• 151 kcals, 11g Carbohydrate, 11g Protein, 7g Fat
• Milk, stevia and protein only: 
• 63 kcals, 1g Carbohydrate, 10g Protein, 2g Fat

Awesome Combinations:

• Peanut Butter and Cocoa (Peanut Butter Chocolate)
• Peppermint with Cocoa Nibs or Chocolate Chips (Mint Chocolate Chip)
• Vanilla Bean with Fresh Berries
• Vanilla with Cookie Dough (Chocolate Chip Cookie Dough)
• Vanilla with Fresh Orange Juice (Creamsicle)

•