Why is lactic acid so important in metabolic regulation? The exact answer is unknown, but there do appear to be several physiological reasons. Lactic acid- in contrast to glucose and other fuels- is smaller and better exchanged between tissues. It moves across cell membranes by a rapid process called facilitated transport. Other fuels need slower carrier systems such as insulin. Also, lactate is made rapidly in large quantities in muscle and released into general circulation. Muscle cells with large glycogen reserves cannot release significant amounts of this potential energy source as glucose because muscle lacks a key enzyme required to produce free glucose that can be released to the blood.

Including lactate as part of a fluid replacement beverage provides a rapid fuel that can help provide energy during intense exercise. The rationale for including lactate in athletic drinks is simple- since the body breaks down so much of dietary carbohydrates to lactate anyway, why not start with lactate in the first place? Lactate in the drink can be used rapidly by most tissues in the body and serves as readily available building blocks for restoring liver glycogen during recovery.

10. Proper training programs can speed lactic acid removal from your muscles.

This can be achieved by combining high intensity, interval, and over-distance training. Athletes and coaches must learn to deal effectively with lactic acid. Fortunately, most training programs incorporate elements necessary to speed lactate removal. Training programs should build your capacity to remove lactic acid during competition.

Lactic acid formation and removal rates increase as you run, bike or swim faster. To improve your capacity to use lactate as a fuel during exercise, you must increase the lactic acid load very high during training. Training with a lot of lactic acid in your system stimulates your body to produce enzymes that speed the use of lactic acid as a fuel.

High intensity interval training will cause cardiovascular adaptations that increase oxygen delivery to your muscles and tissues. Consequently, you have less need to breakdown carbohydrate to lactic acid. Also, better circulation helps speed the transport of lactic acid to tissues that can remove it from the blood.

Over distance training causes muscular adaptations that speed the rate of lactate removal. Over distance training in running, swimming, or cycling increases muscle blood supply and the mitochondrial capacity. Mitochondria are structures within the cells that process fuels, consume oxygen, and produce large amounts of ATP. A larger muscle mitochondrial capacity increases the use of fatty acids as fuel, which decreases lactate formation and speeds its removal.

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