¿Es el dolor muscular post-entrenamiento la culpa del ácido láctico?

¡Comparte!

Es común «culpar» al ácido láctico cuando nuestros músculos están agotados o cuando sentimos dolor muscular después del entrenamiento. Este compuesto se produce principalmente cuando hacemos ciertos esfuerzos durante el ejercicio. Averigüe más a continuación.

¿Qué es el ácido láctico y cómo se produce?

El ácido láctico se produce durante el ejercicio o el esfuerzo de los músculos a través de la metabolización del ácido pirúvico y de una enzima llamada lactato deshidrogenasa.

Independientemente de las explicaciones científicas, lo cierto es que su cantidad aumenta después del entrenamiento en el gimnasio, en casa o en el parque y que puede causar mucho dolor y molestias.

Esto no significa que las personas que no entrenan no tengan ácido láctico, sino que su concentración es menor. En condiciones normales, hay menos de 2 mmol/l de ácido láctico en la sangre; sin embargo, después del esfuerzo, puede aumentar hasta 12 mmol/l.

Ácido láctico en los deportes

Si ha estado haciendo ejercicio durante algún tiempo, ciertamente ha leído u oído hablar del ácido láctico. Es muy importante entender cómo funciona y por qué aumenta cuando entrenamos. En primer lugar, no deberíamos considerarlo como’el villano de la película’, ya que podríamos haber sido llevados a creer la primera vez que sentimos un dolor muscular después del entrenamiento.

El proceso de aumento de la enzima en la sangre es beneficioso; permite reparar las fibras musculares dañadas durante el ejercicio y asegura la producción de energía. De lo contrario, no sólo nos dolerían más las piernas, por ejemplo, sino que tampoco tendríamos fuerzas para volver a casa. Peor que el dolor muscular post-entrenamiento, ¿eh?

Mira también:   Aprenda a dejar los glúteos definidos con ejercicios

Ácido láctico, ¿cómo funciona?

El ácido láctico proviene de la descomposición de la glucosa cuando no hay oxígeno en el entrenamiento, es decir, cuando levantamos pesas, por ejemplo. Se necesita una gran intensidad y una corta duración en el entrenamiento para que ocurra el proceso.

A medida que continuamos aumentando el esfuerzo, el ácido se acumula y el cuerpo no tiene tiempo para eliminarlo. ¿La consecuencia? Una acidificación de las fibras musculares, que provoca, por un lado, la incapacidad de obtener energía y movimiento y, por otro, el impedimento de la unión entre el calcio y las fibras musculares (que permiten la contracción).

Por lo tanto, cuando tenemos demasiado ácido láctico en el cuerpo, no tenemos la energía o el combustible necesarios para contraer los músculos . La única manera de reducir el dolor muscular después del entrenamiento es dejar de entrenar durante un día o hasta que los niveles vuelvan a la normalidad.

Pero también debemos tener en cuenta que para evitar las consecuencias del exceso de ácido láctico, el mejor remedio es el entrenamiento. Puede parecer contradictorio, pero es necesario dar al organismo más de un elemento para que pueda crear un mecanismo de adaptación.

Para entender mejor: si le damos más ácido láctico a los músculos, ellos tendrán un plan de acción para evacuar este ácido adecuadamente y así soportar los esfuerzos diarios . Al principio dolerá, molesta; pero con el paso de los días, notaremos que las extremidades o grupos musculares no estarán tan cansados y que por lo tanto podemos aumentar las cargas sin problemas.

El ácido láctico y el dolor muscular después del entrenamiento: superar los mitos

Durante mucho tiempo se pensó que el aumento del ácido láctico en la sangre era la principal causa de acidosis en el cuerpo y, en consecuencia, de los famosos «dolores musculares» o «calambres» causados por la tensión excesiva y las microrrupciones de las fibras.

Mira también:   Cuerda naval, conozcan al nuevo aliado para su entrenamiento.

Sin embargo, los estudios han derribado ese mito. El ácido láctico no tiene la capacidad de provocarlos, porque los dolores musculares también se producen en personas que no hacen ejercicio y que incluso pasan horas en la misma posición.

Además, cuando ocurre un calambre, el músculo no tiene grandes cantidades de ácido láctico, sino lactato; es decir, el elemento que aún no ha sido metabolizado.

Cuando la acidosis ocurre durante ejercicios extremos , la reacción orgánica es completamente diferente y separada de aquella en la que interviene el lactato y luego el ácido láctico.

Finalmente, algunos consejos de los que practican carreras: después de una carrera o entrenamiento en el que se requiere que el cuerpo alcance su máxima capacidad, la mejor manera de evitar que el ácido láctico cause daño es trotar suave y lentamente durante unos minutos. De esta manera, la sangre podrá drenar el exceso de lactato en el cuerpo.

¿Sudor que adelgaza? Saber si perdemos peso con la transpiración La idea de que cuanto más sudas, más pierdes peso es una creencia muy común. Pero, ¿la transpiración realmente disminuye o es sólo un mito deportivo? Leer más «

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