How to Eat to Reduce Lactic Acid Buildup in the Muscles

Lifting weights is a common reason why lactic acid builds up in muscles.

Lactic acid is a chemical compound that is produced when glucose is metabolized into pyruvate in the body. Usually, the human body uses oxygen to create energy, but when your muscles need a quick burst of energy, lactic acid is faster to produce. Over the one- to three-minute period of a strenuous workout, lactic acid can build up in the muscles more quickly than the body can remove it, creating a burning sensation. Stretching and more exercise to train your muscles to handle lactic acid are the two best ways to reduce a buildup, but you can also eat certain foods to reduce built-up lactic acid.

Instructions

1. Drink plenty of water with everything you eat. Water replenishes hydration, which in turn helps your body break up and process lactic acid. Seek foods with a high water content, such as cucumbers and tomatoes.

2. Incorporate foods high in protein, such as nuts, seeds, flax, lean meat and soy protein, into your regular diet. Protein helps your muscles recover and provides the necessary fuel for them to develop and become more adept at dealing with buildups of lactic acid.

3. Eat plenty of green, leafy vegetables immediately following your workout. Choose vegetables that are alkaline, not acidic, to help sustain healthy muscle growth and reduce lactic acid buildup. Vegetables such as tomatoes, spinach, avocados, broccoli and kale are alkaline and ideal for reducing lactic acid buildup.

4. Eat fruits directly before and directly following your workout. Fruits such as apples, bananas and oranges provide a burst of energy to help your muscles cope with a difficult workout and recover afterward.

5. Take a regular glutamine supplement following your workouts if simply changing your eating habits doesn't significantly reduce your lactic acid buildup. Glutamine supplements can help increase protein synthesis and decrease the amount of recovery time required after a workout.

References

• PowerSupplements: What Is Glutamine?
• Building Muscle for Skinny Guys; Reduce Muscle Pain From Lactic Acid Build Up; Pete Owen; August 2008
• Rense.com: A List of Acid/Alkaline Forming Foods
• "Scientific American"; Why Does Lactic Acid Build Up in Muscles? And Why Does It Cause Soreness?; Home » Ask the Experts » Ask the Experts | Health Why does lactic acid build up in muscles? And why does it cause soreness?; Stephen M. Roth; January 2006

Resources

• Read this Article in Spanish