Lactic acid is the acidic form of lactate that is produced by the muscles during power exercises. While performing everyday life activities, your body prefers to generate most of its energy using oxygen. However, during strenuous exercise sessions, when the rate of demand for energy is high, the working muscles generate energy anaerobically. This energy is generated through glycolysis, in which glucose is metabolized into a substance known as pyruvate. Your body temporarily converts this substance into lactate, which allows glucose breakdown and thus energy production.
Lactate concentration begins to rise during strenuous exercises, which leads to an increased acidity of the muscle cells. The production of lactic acid and other metabolites results in a burning sensation in active muscles. Moreover, high levels of lactic acid cause soreness in muscles. It is also believed that an escalation of lactic acid in the body may lead to impairment of muscle contractions.
Certain foods especially sour milk products such as laban, kefir, yoghurt, cottage cheese and koumiss contain lactic acid. Make sure that you avoid their consumption before performing a resistance training session. Drink plenty of water as it helps your body break up and process lactic acid. Consume foods high in protein such as lean meats, nuts, soy protein and seeds. Protein provides the necessary fuel for muscles to develop and reduces the production of lactic acid. Furthermore, protein helps your muscles recover fast.