Lactic acid - Colorless or a little yellowish syrupy liquid, which has a sour taste and a specific weak aroma. It refers to alpha hydroxy acids (AHA / AGK) and is not toxic. Get it by fermentation of lactose-containing and sugar-containing raw materials. It is mixed with water, glycerin, ether and alcohol in any proportions.

For the first time, lactic acid K. Shelele (in 1780) was opened in sour milk, thanks to which he received its name. It is in animal tissues, plants, in some microorganisms and is a product of life lactic acid bacteria, they are converting dairy carbohydrates. That is why acid is also contained in equal milk products: Ryazhenka, kefir, etc. And it is also contained in yogurt, passionate, blueberries, tomato juice, grapes, apples. Since the time of the queen Cleopatra knew that milk was a source of beauty, health and youth. Ancient women knew that this was a natural treasure of utilities and vitamins, a perfectly bleaching face, struggling with age-related skin changespowered and restoring skin. Today, cosmetologists, armed with new technologies, continue to apply the lifelike force of milk.

Milk Acid: Properties

Outwardly lactic acid is used as an antiseptic (disinfectant), keratolytic and catering. It enters into the composition of ointments, solutions and pastes.

When used inward acid, it has antiseptic, anti-fourth and irritant action. Acid contributes to the relaxation of intestinal and gastric sphincters, suppresses the development and growth of renovation and conditionally pathogenic microflora of the tract, which causes a decrease in the formation of toxic decay products in the body of organic substances. She also improves exchange processes, increases sexual activity and excites work digestive glands. This acid is rather weak, it has low toxicity and almost harmless even when the recommended dose is exceeded 8 times.

It is useful for her exfoliating, anti-inflammatory, moisturizing, antioxidant and anti-aging effect, as well as the ability to stimulate collagen synthesis. In comparison with the rest of Ana lactic acid has a good clarifying effect, proven by many studies. This tool is fighting successfully with hyperpigmentation of the skin of mature age, it helps to strengthen the epidermis and its normal functioning, creates a natural barrier to avoid loss of moisture skin.

Milk Acid: Application

Milk Acid is used to moisturize the skin, since there is a NUF (natural moisturizing factor) - a complex of substances having moisture-hold properties.

Often, this means is used for exfoliation. Like all alpha hydroxy acids, it splits protein bonds between eranet cells. As a result, the cells are well peeled and wash off easily from the skin surface. As a result - the skin becomes more even and smooth. The same property helps to eliminate scars, inflammation and traces after acne, hyperpigmentation and prevent the pore blockage, since the scales in the ducts are not glued, but are removed in a timely skin, while the pores are narrowed. That is why lactic acid is used in means for problematic and oily skin. A good effect gives exfoliation during keratosis (increased skin organization). And in stimulates the processes of cell regeneration and synthesis of collagen, which slow down with age.

Milk acid improves the thickness of the epidermis and its condition, as well as the state of the fibers in the papillae dermal layer and increases the density of collagen.

This agent has an antimicrobial effect, since there is an acidic mantle of our skin. For a multitude of microorganisms, an acidic medium is detrimental, so they cannot live in it and multiply. Consequently, the skin turns out to be protected from pathogenic microflora. Mostly, lactic acid acts against bacteria, especially anaerobic, however, is ineffective with yeast and mold fungi. Therefore, it is worth combining it with benzoic or

Acid regulates the pH level. This is a unique component capable of adjusting water balance Any type of skin and restore protective functions. Thereby returning the ability of the skin to effectively resist the detrimental effects of the environment.

Milk acid in concentrated form is used to remove corners and causthing warts.

And along with lemon and enters the means to remove the cuticle.

IN folk medicine and lactic acid cosmetics is often used as acid milk as a depigmentation to remove freckles, pigment spots, chloasmma, lentigo.

This product is used when white for scriptures.

To remove the tartar, a solution of lactic acid is used 1% for rinsing of the mouth.

Often, dairy acid is contained as part of homemade cosmetic facilities and peelings that are manufactured independently.

Applying a dairy acid, it is possible to improve the colors of the face, increase the moisture, elasticity and elasticity of the skin, reduce the depth of wrinkles, normalize the epithelialization process, reduce the density of the comedon, to deal with pigmentation, scars after acne, remove corn and root warts.

The desire of K. healthy image Life encourages people of different ages to revise their eating habits and play sports or attend the gym. The benefits of regular physical exertion is indisputable. But sometimes long training ends with muscle pain. This brings incorrectly selected exercises or unusually large for the body. exercise stress. Why is this happening? Momanic acid in muscles is the cause of burning and pain after reinforced exercise.

Milk acid in muscles - what is it?

Milk Acid is a substance that appears as a result of processes arising in muscle tissue under the action of exercise. It is formed in muscle tissues as a result of glucose decay. Milk acid contains hydrogen (acid) and lactate. Hydrogen hinders the transmission in the nerves and muscles of electrical signals.

It weakens muscle contractions and affects the rate of energy reactions, slowing them. The feeling of burning in muscles is the result of the accumulation of hydrogen ions. The more intensive load on the specific muscle, the more lactic acid is formed in it. The accumulation of this acid provoke burning and pain syndrome. This state lasts up to 2-3 days.

Symptoms of education

The accumulation of lactic acid in the muscles leads to painful sensations in different parts Body. Sometimes, after enhanced exercises, it is difficult to even move. The epicenter of pain becomes muscles that have become maximum load during training. Milk acid in the muscles causes excessive fatigue, feelings of "breakdown" and increasing the temperature. Sometimes it leads to the need to take an antipyretic agent for temperature normalization.

The uncomfortable state caused by the accumulation of muscles of lactic acid lasts for several days and usually passes itself. However, a large amount of this acid is capable of damageing muscle fibers. Then muscle pain will be felt for a long time until the restoration of damaged areas.

Not always burning in muscle tissue with a large load is accompanied by pain in the following days after training. But with a sense of strong burning during the exercise, it is recommended to stop training or go to less heavy exercises. It is necessary to exclude the possibility of accumulating with muscle fibers of a large amount of lactic acid and eliminate the emergence of muscle microtrav. To minimize the accumulation of lactic acid with muscles, loads during workouts should be increased gradually, and to make sports clubs regularly.

Causes of the accumulation of lactic acid and the occurrence of pain

What is the mechanism of the occurrence of lactic acid in muscles during sports or enhanced physical exertion? During the exercise, muscles are involved. For normal operation, they need to flow oxygen, with which the muscles make energy reserves (UPP update). During training there are intensive work of the muscles, so they need a lot of oxygen.

Our body is designed so that too powerful reductions in muscle tissues cause blocking oxygen revenues to muscles, by slowing the local blood flow. But the load on the muscles continues, which causes the body to look for additional energy sources. ATP synthesis with a lack of oxygen intake is carried out in anaerobic mode. This occurs by converting the muscular glycogen in ATP, which provokes the production of lactic acid.

Since the blood is not able to bring milk acid immediately, it accumulates and causes unpleasant sensations. Muscular burning leads to negative consequences - energy reserves decrease and creatine disappears in muscles, hormone cortisol is released, protein ceases to synthesize, insulin is less produced by the body, and also causes it bad influence At the androgen receptor.

The accumulation of lactic acid in the muscles occurs not only for large physical exertion. This process is provoked with long hiking or other reinforced loads. These reasons if they cause painful sensations, they will not last long and do not require additional measures to eliminate them. If the muscles begin to hurt 2-3 days after enhanced training, then the blade is becoming a delayed pain syndrome.

Its nature is not always associated with the accumulation of lactic acid in muscle tissues, because by the time of its occurrence this substance has already been bred by the body. Traumatic pain is worried about human due to deformation and damage to muscle tissues or a cause for pain syndrome, the inflammatory process occurs in the muscles. If the lactic acid was much, then the consequence of this may be significant damage to muscle fibers.

The immune system reacts to such microtraums, the emergence of the inflammatory process. To restore muscle tissues in them, there are special types of immune cells necessary to start the process of regeneration damaged fibers. The consequences of the action of lactic acid can be manifested by setting muscular pain due to the flowing inflammatory process.

How to remove milk acid from muscles - treatment

There are several modern theories about the possibility and inability to accelerate the process of removing lactic acid from muscle tissue. One group of specialists argues that it is impossible to influence this process, and it is necessary to simply suffer pain until the body itself displays acid from the muscles.

Other doctors are confident that certain methods can affect the rate of lactic acid (fatigue toxins) from muscle fibers. The rapid elimination of this substance prevents the risk of the appearance of a delayed pain syndrome and eliminates burning. Consider several methods of the proposed second group of specialists to accelerate the process of removal of lactic acid.

Methods of neutralization of an excess acid

To accelerate the output of "toxins of fatigue" and facilitate pain after training there are many methods. Some are associated with the use of berry or fruit drinks, juices or herbal teas. And other methods are directed to procedures that contribute to improved blood flow.

Methods for rapid removal of lactic acid:

• Cherry and garnet juice contain many antioxidants that contribute rapid restoration muscle damage. Drinking is recommended 200 ml of juice.
• Ripple of nettle, rosehip fruits, hawthorn, birch leaves with adding 1 tsp. Honey will help eliminate fatigue caused by the action of lactic acid.
• During training of a large amount of purified water during training, the intensity of the accumulation of lactic acid will be able to reduce the intensity of the accumulation of lactic acid.
• Procedures in salt, turpentine or coniferous baths improve the bloodstream and contributes to the rapid removal of "fatigue toxins".
• A visit to the sauna or bath improves blood circulation and contributes to the rapid removal of acid.
• The diet containing a large amount of fruits, vegetables, greenery helps to reduce the accumulation of acid.

Removal with abundant drink

Effective method To remove with muscle fibers of lactic acid - abundant drink after workout during the day. Pure clean, non-carbonated water and green tea, which contains many antioxidants. However, it is not recommended to drink too much tea, because there is a risk of increasing pressure from excessive use of this drink. In the first day after large physical loads of the liquid, up to 4 liters should be drunk.

Hot bath or sauna

To speed up the displacement of lactic acid, a sauna and a hot bath are used. The effectiveness of these procedures is associated with the fact that when exposed to high temperatures on blood vessels and muscle fibers, their extension occurs. As a result, the bloodstream becomes more intense and is capable of increasing milk acid from muscle tissues faster. How to use the sauna and hot bath for the withdrawal of lactic acid?

• Sauna

It is not worth being in the sauna too long without a break, because it will negatively affect the well-being. To accelerate the process of the withdrawal of lactic acid, follow the following procedures for procedures in the sauna:

1. The first approach is 10 minutes, then you need to leave the booth and relax 5 minutes.
2. The second approach is 15 minutes, then you need to go out and wait 5 minutes.

After the procedure, take a cold shower. Remember that more than an hour to do procedures in the sauna is not recommended. Before making a decision to take advantage of the sauna to eliminate pain, consider the state of your health. Not everyone recommended procedures with large temperature loads. If you suffer diabetes, hypertension, diseases of the heart and blood vessels, then refrain from visiting the sauna. Ideal option if presence serious diseases There will be a consultation with the doctor, then the feasibility of using a sauna.

• Hot bath

The use of the bath to accelerate the process of the withdrawal of lactic acid is more accessible and simply than visiting the sauna. For procedures in the bath, it is required to fill it with hot water with the temperature as possible for you. Then it is necessary to sit in the bath with water so that the water does not take to the level of the heart. The time of procedure is 10 minutes.

Then get drunk cold water. Make a short break and repeat the procedure. For maximum efficiency it is recommended to do this procedure up to 5 times. After completing the entire procedure, laugh with a towel before leaning the skin. Pregnant and women during the "critical" days take the bath is not recommended.

Hello everyone!

Very often, many athletes are very vaguely represent the processes occurring in the muscles when working with various burdens. So, for example, such a concept as milk acid is perceived by many athletes, almost as the main "infection", which does not give muscles to grow. What is what it happens and is it really, we still have to figure out today.

So, all assembled, it means that we can start ...

Lactic acid. Introduction to theory.

I think you know such a feeling when, well-trapped in the hall or just loading (after a long break) Unusual for work, the next morning simply "neither hand or legs" do not move. Well, how was it? So, often all the negative factors of "non-shelling" are attributed to lactic acid. Is it so or not, let's understand.

Meet the lactic acid (she is in common "milk") - Transparent liquid, which is a by-product of those physiological processes that flow into the muscles exercises when they are training. The accumulation of lactic acid occurs due to the training of a specific muscle athlete, and the more repetition / approaches in the exercise, the more the milk "throws" muscles. In general, the body for the production of energy uses glucose, which is cleaving during physical exertion (without oxygen participation)and the final product of its oxidation has an ion of lactic acid - lactate. In the future, the ion is not oxidized, and if the load is intense, then the entire lactate, accumulating, does not have time to be output.

Thus, at the end of the set, the concentration of this lactate reaches a critical mark, which "burns" pain receptors and characteristic muscle burning occurs. After rest, the "Milk" level falls, but not until its original mark. Thus, the more more intense the athlete trains, the more the lactic acid accumulates in his muscles.

Note:

It is believed that the mechanism of accumulation of lactic acid turns on after 30 sec. Works target muscular group with burden.

It is believed that "Milk" has a negative impact on the muscles, not allowing them to work at full capacity, however, it is not. Almost immediately after you postponed the projectile, the blood almost instantly sticks to the extremities of the muscle and flips the milk acid into the overall bloodstream, which then enters the liver, turning into glucose again (in the process of gluconeogenesis). Next, glucose enters the blood to the blood for further use. This process was called Cory cycle. (see image).

Such a "circulation" of lactate in total increases blood acidity and has a stimulating (rejuvenating) effect on the whole organism.

Note:

It was scientifically proven that the pain is not an indicator of the effectiveness of the exercise and the quality of the load on the muscle.

There is such a concept as lagging muscle pain ( Zamb) - the feeling that always occurs when you give yourself an unusual physical exertion (Try a new exercise, increase the intensity or duration of the training). Mechanism Zamb - The emergence of microtrase (breaks) in muscle fibers. These little wounds encourage the body to activate their protective reserves, increases the secretion of hormones responsible for healing and suppressing inflammation, protein synthesis is enhanced. At the outlet of the muscle adds its volumes and weight.

There is a completely reasonable question: ... times Zamb Promotes muscle growth, should she arise after each workout? In general, it is worth saying that the body is a high adaptive structure that can adapt to any changing conditions. So don't blame yourself that after 3-4 Training your muscles stopped sick. Apparently, the body is simply accustomed to the load, and this exercise ceased to affect it with initial efficiency.

In general, if you want to achieve constant burning in the muscles, you should not practice the same training program longer 2-3 months, it is also necessary to perform exercises quite intensively.

Now let's deal with myths (not powder :)) for lactic acid. Very often from bodybuilders and fitness-athletes, you can hear such a phrase: the dairy acid kills my muscles. Is it so? It turns out that it has been promoting energy generation for muscles during exercise and serves as fuel for the liver in the production of glucose and glycogen. Its development is a completely natural process, so to speak, the body's reaction to overcoming stressful situations. Therefore, such a statement is not correct.

Of course, the lactic acid has its own "dark" side. In particular, when it is produced by the body, it disintegrates on the lactate anion and hydrogen ion (which lowers the pH-level). The latter is an acid in the "milk", which prevents the transmission of electrically signals from the brain to the muscles, slows the energy reactions and weakens muscle contractions. These hydrogen ions accumulate in the muscle and cause a characteristic burning. Therefore some blame the milk acid in muscle fatigue, in fact (How do you know now) The reason for this is the accumulation of hydrogen ions.

Milk acid lactate, on the contrary, is very useful to our body, because it is a "reactive" fuel, which prefers muscles during their training. It is also important to ensure the body with a permanent flow of carbohydrates. If you take lactate in pure form, then it is able to significantly increase overall performance and speed up reducing processes.

Thus, skillfully driving the lactic acid, you can easily increase your level of energy, as well as prevent muscle fatigue.

5 facts about lactic acid

In order to take advantage of such a powerful tool to improve the efficiency of training, it is necessary to arm the relevant theoretical knowledge. So let's look 5 The facts you need to know each athlete about "milk".

№1. Milk Acid does not cause muscle pain and convulsions

Unpleasant pain in the muscles the day after intensive workouts only the result of damage and microphibrils (thin muscle threads). Dead pieces of dead fabric accumulate in muscles and then output through immune system. The convulsions arise due to the overexcitation of the nerve muscle receptors, which is caused by the accumulation of fatigue in the latter.

Therefore, it should be remembered that lactic acid (or rather lactate) - This is not a motor oil that remains in the muscles after training, this is a fast source of fuel, which is spent during occupation and during the recovery process.

№2. Education of lactic acid during glucose cleavage

As a result of this process, the cells produce ATFwhich provides energy most chemical reactions in the body. "Moor" is formed as a result of anaerobic metabolism - i.e. The process occurs without access of oxygen. ATP production associated with lactate is small, but very fast. It makes it ideal to meet the energy needs of the body working with intensity 60-65% from maximum.

Number 3. Milk acid can be formed in the muscles receiving a sufficient amount of oxygen

We all know that with an increase in the intensity of exercises, the work is increasingly included and more on white (fast) muscle fibers, which for its reduction (mainly) use carbohydrates. When they split the muscles begin to produce milk acid. So the more intense you do (faster run, float, raise weight)The longer carbohydrates are used as fuel, and the more "milk" is produced.

The latter-negly means that its speed in the blood is higher than the removal rate, oxygen does not have any influence on this process.

№4. The production of lactic acid is produced during the splitting of carbohydrates and energy

Milk acid will form the greater, the faster the glucose and glycogen cleavage process will occur. In the process of rest after high volume training with high weights, the body (basically) uses fats as a fuel source. However, the more often you train with submaximal weights, the faster the body switches to the "carbohydrate rails" as a source of fuel. In turn, the more carbohydrates are used as fuel, the greater the "milk" produced by the body.

№5. Competently organized training allows you to speed up the process of removal of lactic acid from muscles

Yes, indeed, it is possible by increasing the intensity of exercises, a sufficient number of recreation between sets and alternating the loads to achieve such an effect "acceleration". In order to effectively use the milk acid, it is necessary to include exercises in its training program that help the removal of lactate from the muscles. Such exercises include the principle of supersets and networks with weight drop. In almost any training program, there is a para-triple of exercises that contribute to the accelerated "conclusion of the milk".

In general, the withdrawal of lactic acid is enhanced as a result of alternation of cardion loads and with burdens. It turns out that the more the "milk" you have accumulated when exercising, the better, for it stimulates the body to produce enzymes that accelerate its use as fuel.

Thus, it can be concluded that your training program should develop in you the ability to carry out the milk acid already during classes. Several summarizing all of the above, I want to say that in general the body "loves" milk acid (in particular, lactat),and I would even say, does not represent any high-quality training without it. It is understandable, because lactate:

• is an ultra-fast fuel, so necessary for the heart and muscles during the exercise;
• used for the synthesis of glycogen liver (carbohydrate storage form);
• is an important component of sports drinks;
• at the same time contributes and prevents muscle fatigue.

Well, and as always, according to tradition, in the end summarize and let's voice some practical advice.

FAQ: How to get rid of lactic acid?

Many newcomers in the gym very often experience discomfort from high-volume training leading to muscle lignuity. Therefore, follow simple advice Below, you will significantly increase the level of comfort of your classes and will not "stress" from the accumulation of lactic acid. So, that's what needs to be done to reduce its accumulation to a minimum:

• start your workout with a lightweight warm-up workout;
• stretch the muscles after each repeat or at the end of the set;
• increase the working weight gradually, as your muscles are readily;
• do not skip (if possible) training, let the muscles get used to the loads;
• fully recover after training.

Actually, that's all.

Taking the above information for weapons and following ordinary tips, you can easily subduct and learn how to control the strongest catalyst for the intensity of training.

Afterword

Today you have a little learned about lactic acid , and, I think now quite exactly understood that it is responsible for burning during the exercises, but not for pain the next day. So, use all the advantages of lactic acid on a complete coil and see that progress in training will undoubtedly come.

I say goodbye to this, everything is good, come again, you are always happy here! Until.

PS. Do not pass by, pay attention to the comments, they still crave your notes :).

E 270 is considered Sweden. It is in the country of Vikings in 1780 during the process laminating fermentation A transparent, similar to syrup liquid.

Many century safe for humans, Many centuries are used for disinfection of food, improve them external view.

Dairy acid (International synonym Lactic ACID) - the name enshrined in GOST 490-2006, SanPiN and other official documents.

The International Committee for Codification of Food Additives The substance is assigned an index E 270 (E-270).

Other names:

• Lactate (usually ionized substance form);
• 2-hydroxyproponic acid (HidroxyPropionic ACID), chemical name, is used in pharmacology;
• 1-hydroxyethane-1-carboxylic acid (as part of non-food);
• DL -MILCHSAURE (German Synonym);
• Acide Lactique (French).

Type of substance

Very often, a synthetic preservative E224 is used in the production of wine. As far as it is safe, read.

Main producers

The only domestic enterprise, producing a preservative E 270 - the company "Dry starch and lactic acid", operating on the basis of the conservation plant of lactic acid (Ryazan region).

The production of a valuable product is conducted since 1936.

The enterprise itself has an interesting story. An acquired by the merchant Toporkov in 1877, a distillery plant began to release starch after a year. After the revolution, the production of molasses was organized. Waste starch and meal products were decided to use as raw materials for lactic acid. The plant did not stop working even during World War II, providing the need for a valuable preservative.

The power of the enterprise is small. It is able to provide no more than 20% of the market needs.

Small volumes produce food additive E270 Chemical Center-A Company (Kazakhstan).

More than 50% of lactic acid supplies the Chinese company Henan Jindan Lactic Acid Technology.

Competition is Purac Biochem (Netherlands), which has plants in Brazil, Spain, Thailand.

Milk acid is produced in muscles during glucose decay. This is an intermediate product of intracellular metabolism in humans and animals. Natural substance from a biological point of view is not only absolutely safe, but also useful as a natural.

What is the true role of this element in the body, and how to stabilize its accumulation in tissues, bringing out of them to always feel comfortable.

What is lactic acid, its role in the body

Milk Acid is an integral metabolic component in human organism. It is formed during the decay of glucose and is one of the first substances that consume cells to stabilize the energy balance. For the first time, this element or lactate was revealed in 1780, and in 1807 its first time it turned out to be isolated from muscle tissue in the form of a zinc salt.

Based on the foregoing, it is important to note that without the presence of lactic acid in the body it is impossible for the full nutrition of its tissues. In particular, we are talking about brain cells, blood vessels, muscles I. nervous system. Since the molecule of this substance has a much smaller dimension than the insulin molecule, it is primarily to take part in regulating the exchange of energy supply between muscle fibers, without requiring hormonal support, therefore, carbohydrates are in the first time of physical exertion.

For the production of lactic acid in the body, additional participation of oxygen is not necessary, so the process of its formation is called anaerobic. For the same reason, during the fulfillment of physical exercises with a raising weight, either when working with its own weight, lactate is generated several times more - an anaerobic load provokes an active influx of glucose to muscles and, accordingly, the rapid transformation into milk acid. With this phenomenon, the uncomfortable feeling of pain in the muscles the day after training - the body does not have time to remove the remains of the substance from the tissues. This factor is evidence that you have passed the threshold of our own capabilities and launched the process of building muscle strength and the muscles themselves directly. Over time, with regular training, painful feelings Pass and no longer appear. This means that the muscles consume all milk acid, which is formed during the decay of glucose. For athletes, this is a signal to the fact that it's time to increase the load.

The formation of lactic acid

As already mentioned, the main source of lactic acid is glucose. She in turn enters the body together with carbohydrates, which in the diet of a modern man quite a lot. Whole vintage of inexpensive sweets, sausages made with the participation of soy protein, non-needed pasta, rice and potatoes, "fast" semi-finished products, sugar - all these are the main sources of light carbohydrates that actively accumulate in the body and are primarily used by the body to replenish energy .

If during the day you use the optimal amount of glucose, then you have enough energy reserves, and for mental, and for physical activity. At the same time, you do not have any discomfort, since all generated lactic acid is recycled by cells. Pains occur if during the day you significantly exaggerate the norm of the necessary carbohydrates. And here are two options for the development of events.

In the first, in the absence of active workouts, some carbohydrates are not spent, gradually transforming into fatty tissue, and the second part contributes to the synthesis of such a quantity of lactic acid that is not capable of burning muscle fibers. As a result, the excess of this substance provokes skin itch, the appearance of rash, inflammation and acne on the face and body. With regular abuse of products belonging to the category of lungs of carbohydrates, as well as the formulation of the milk acid, the formation of an allergic reaction is possible.

In the second embodiment, the dynamic physical exertion is meant, in particular, with the use of weighting and additional weight. Then excess glucose provokes active production of a large amount of lactic acid, which simply does not have time to recycle during training and causes inflammation in naked muscles.

How to bring lactic acid from the body

In order for the overaction of lactic acid did not give you discomfort, with or without training, you need to carefully approach the question of how to bring it out of the body.

1. Drink enough water. With an average weight of 60-70 kg, it is necessary to drink at least 1.5-2 liters per day with that fluid that is included in the drinks and dishes. With a weight of 90-100 kg, this volume increases to 2.5-3 liters! In physical exertion, especially, with cardiotransports to the norm of fluid, at least at least half liters of pure water should be added. If this recommendation does not observe, the lactic acid will accumulate in the tissues even more active, and pain after training will become stronger.

2. Normalization of the diet. Most. an important point In this case, it is a strict calculation of the carbohydrates used. It is not necessary to immediately refuse all your favorite products and strictly limit yourself in sweets. It is enough to calculate the number of calories that you spend over the entire time of the standard workout and commensurate this to make a daily menu. For example, if you burn 300 calories in an hour, it cannot be used more than 150-170 grams of carbohydrates within 24 hours. Accordingly, another 300 burned units increases this number by 30-50 grams. The most unwanted products in this case are bakery products, purchased sweets, sugar, potatoes, uneducated pasta, white rice. You can only include them in a diet in a small amount, only in the morning and no later than two hours before training. Shortly before they started to eat products from the category of complex carbohydrates: cereals, whole wheat bread, legumes.

3. Eat more fiber. This substance has the magical properties of the purification of the body, in particular, the elimination of the excess of lactic acid from the tissues. Fresh vegetables And fruits will help improve digestive processes, improve the quality of physical exertion, remove protein processing products and other harmful substances.

4. Bath, sauna, hot tub. The principle of operation in this case is to break the skin, muscles and accelerating blood circulation, due to which the excess of lactic acid is derived naturally. But be careful - it is impossible to undergo procedures with a heating of the body immediately after physical exertion. Must go through at least half an hour. Otherwise, a strong pressure drop can occur in vessels, dizziness, nausea, breathing difficulty.

An important nuance in the issue of getting rid of excess lactic acid is that it is quite quickly spent. Any physical activity you perform during the day uses it to power the muscle tissue, therefore there is no need for stabilization of its quantity in long diet. It is enough to reduce the consumption of light carbohydrates: milk chocolate, cakes, bars, chocolate bars, condensed milk, sugar, as well as most semi-finished products and canned foods that may contain milk acid as a preservative (E270 additive).

Zinaida Rublevskaya
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