physiology of training

Lactate anaerobic metabolism

What is lactate anaerobic metabolism?

The anaerobic lactacid metabolism is a cellular "physiological mechanism" responsible for the production of energy with the exception of the use of oxygen and creatine-phosphate (CP); this energy system is in fact capable of producing ATP (Adenosin Tri Phosphate) in an ANAerobic environment by activating anaerobic GLYCOLYSIS (using glucose and NOT other substrates).

With the anaerobic lactate metabolism, 2 molecules of ATP + LACTIC acid are obtained from a glucose molecule; this differentiates it from the ALACTACIDO anaerobic metabolism (which starting from the CP does NOT produce any "metabolic" waste).

What is the purpose of anaerobic lactate metabolism?

The anaerobic lactacid metabolism is a "capacity" useful above all for the muscle contraction required by:

  • Efforts too rapid and immediately intense that cannot be sustained ONLY by the aerobic metabolism. For example: resistant force and strength (lifting of overloads for more than 10-15 seconds), speed and resistance to speed (terminal phase of a maximum stroke trip), any execution of force and speed with INCOMPLETE recoveries.
  • Prolonged efforts but with an intensity greater than the anaerobic threshold. For example: all aerobic-type activities that require one or more increases in exercise intensity: ascents or sprints in cycling, middle distance of the race, step of the rowing competition, pace of the canoe race, etc.

Curiosity

The anaerobic lactacid system takes place above all in the cytosol of myocytes for muscle contraction, but not only: it is also typical of a few other cells that must work without using oxygen, for example red blood cells .

Work out

There is a substantial difference between the activation of the anaerobic lactacid metabolism under conditions of aerobic metabolism NOT MAXIMUM ACTIVATED and under conditions of FULLY ACTIVATED aerobic metabolism.

The training that involves the stimulation of the anaerobic lactic acid metabolism in the disciplines of strength and speed is based on the speed with which the muscle is able to produce energy and lactic acid; in this case, the LACTACID power is the most important capacity to develop and the activation or not of the aerobic metabolism assumes an almost marginal role. In two words, performance depends more on the ability to supply energy rather than from the AUTONOMY that this metabolism could allow; be clear, in the activities of strength and speed there is also a very important anaerobic component ALAttacida (cleavage of the CP), however, in itself it represents only a FRACTION of athletic ability (the more important the shorter the effort). The specific training is oriented ESPECIALLY towards the EFFICACY of ANAerobic lactate metabolism; therefore it provides for the execution of protocols focused on repetitions or repetitions of maximum intensity and probably characterized by medium or large recoveries.

On the contrary, the training that involves the stimulation of anaerobic lactacid metabolism in the middle-distance disciplines or in those that involve brief but close variations of rhythm / shots is based on the ability to produce energy and lactic acid above the endogenous disposal capacity, therefore beyond the anaerobic threshold, but in any case under conditions of aerobiosis significantly stressed or even maximal. While in the previous case the SYNERGIC lactacid metabolism was the anaerobic ALAttacido, now the component that mostly affects is the AEROBIC metabolism; the specific training will therefore be characterized by lower intensity levels than the previous one but with decidedly HIGHer duration and volume. The most used technique for stimulating the anaerobic lactacid metabolism above the threshold is to carry out tables in rhythm variation and / or repeated over sufficient distances to fully activate the aerobic metabolism; the intensity can be constant or progressive. The stimulus is oriented both to the EFFICACY of anaerobic energy production and to the TOLERANCE and DISPOSAL of lactate peaks. Recoveries can be more or less extensive, active or passive.

Improve lactic acid anaerobic metabolism with nutrition and supplements

To improve the sports performance related to the anaerobic lactacid metabolism it is essential to carry out a specific job; therefore, following the construction of a more or less important aerobic athletic base, the athlete must begin to set the tables according to the duration of the race effort and the concentrations of lactic acid to be produced.

In the sports field it is frequent to run into the advertising of food supplements "theoretically" useful for the improvement of the anaerobic lactacid metabolism, but concretely their effectiveness is decidedly "relative"; however, if the athlete shows signs of chronic fatigue and difficulty in recovering between training sessions, it is possible that he may benefit from a saline supplement (especially magnesium -mg) useful for compensating food shortages.

Let it be clear that THERE ARE NO PRODUCTS ABLE TO MODIFY THE ENZYMATIC METABOLISM OF THE MUSCLE, but in the disciplines that expose the athlete to large lactate variations it is possible that some alkalizing supplements (potassium citrate - potassium citrate) and / or bicarbonate can contribute to the optimization of tender performance. This happens thanks to a recovery of saline homeostasis or as a buffering effect of muscle acidity, but it is always and in any case INDIRECT and STILLLY determined effects. Also carnosine and one of its two precursor amino acids, Beta-alanine, have shown excellent buffering properties against lactic acid.