Lactic Acid Build Up: What It Means Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Fitness Lactic Acid Build Up: What It Means and How to Get Rid of It By Natalie Rizzo, MS, RD Updated on August 31, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Vanessa Nzeh, MD Medically reviewed by Vanessa Nzeh, MD Vanessa Nzeh, MD, is an internal medicine and pediatrics physician who is passionate about patient advocacy, the integration of maternal and child health, as well as increasing diversity and inclusion in medical education. Learn about our Medical Review Board Print Getty images / kupicoo Table of Contents View All Table of Contents What Is It Why Does It Build Up How to Get Rid of It How to Prevent It Lactic acid is created when the body turns glucose into energy. The production of lactic acid occurs when oxygen levels are low, generally during high-intensity exercise. Lactic acid build-up can hinder your exercise routine, so it’s important to understand why it happens and how to prevent it. What Lactic Acid Is Lactic acid is produced in muscle cells and red blood cells. It forms when the body breaks down carbohydrates for glucose during exercise in certain conditions. “Lactic acid is a result of glycolysis (or the breakdown of glucose), an energy system that creates ATP energy in the absence of oxygen in muscle cells,” says Jenna Braddock, MSH, RD, CSSD, ACSM-CPT, owner of MakeHealthyEasy.com and OffSeasonAthlete.com. Braddock also notes that there is a difference between lactic acid and lactate. Although the two words are used interchangeably, they are not technically the same. Lactic acid has a hydrogen ion that is available to donate, while lactate is the molecule left after that hydrogen ion is cleaved from the molecule. “This distinction helps us understand what is happening in the body; lactate is a fuel source for the body and has many important functions,” adds Braddock. During exercise, the working muscle cells can continue anaerobic energy production for one to three minutes, during which you can perform at high levels. Why Lactic Acid Builds Up During high-intensity exercise, muscles require more oxygen than the body can take in, causing anaerobic respiration and lactic acid build-up. When lactic acid develops depends on a person’s fitness level. The body clears lactic acid when it develops, but it may not be able to keep up when the levels start to increase rapidly. “This is often termed "lactate threshold" for high-intensity aerobic activities (like running), but keep in mind lactate accumulation can also occur with strength training,” says Chrissy Carroll, RRCA Running Coach at Snacking in Sneakers. When this increased acid builds, the muscles get tired and may not be able to contract as effectively. Some people may notice a burning sensation in the muscle during exercise. “Interestingly, some experts believe the production of lactate actually helps the muscles delay fatigue during intense exercise,” says Carroll. She also notes that contrary to popular belief, the lactic acid buildup is not what's responsible for delayed onset muscle soreness that occurs in the 24-48 hours after a workout. How to Get Rid of It “Decreasing the exercise intensity, resting from the activity, and taking deep breaths may all be helpful ways to clear lactic acid during an exercise session,” says Carroll. Another proven method for clearing lactic acid is engaging in active recovery after exercise. Low-intensity movements, like yoga, walking, biking, or foam rolling, may clear lactic acid from the body. A study compared active and passive recovery in 14 downhill skiers and found that active recovery caused a greater decrease in lactic acid. Skiers who performed the active recovery were able to move faster and complete more runs. Ways to Get Rid of Lactic Acid Decreased exercise intensityRestingTaking deep breaths during exerciseActive recovery or low-intensity movements, such as yoga, walking, biking, or foam rolling How to Prevent Lactic Acid Build-Up “The feeling of burning and fatigue that is associated with lactic acid can be improved most significantly through training,” says Braddock. She recommends increasing volume, intensity, and duration of training gradually to prevent lactic acid buildup. But, “you do not have to avoid lactic acid build-up completely,” according to Carroll. “It's normal for certain training regimens to include high-intensity intervals that are completed above the lactate threshold, couched between easier training days and/or rest days, to allow for proper training adaptations and recovery,” Carroll adds. Braddock also notes that fueling properly for a workout can positively affect lactic acid levels. “Beta-alanine is a supplement that can be used to delay the impacts of lactate accumulation, but it may negatively impact other areas of performance,” says Braddock. She also urges athletes to work with an experienced sports dietitian to develop a fueling and supplement plan that’s right for them. How to Prevent Lactic Acid Build-Up Increase volume, intensity, and duration of training graduallyIncorporate rest days and easier training daysFuel your body properlyConsider working with a sports dietitian to develop a custom fueling and supplement plan A Word From Verywell Lactic acid buildup is not necessarily a bad thing. It’s a natural byproduct within the body that supports anaerobic activity and helps individuals train at high levels. However, too much lactic acid can lead to performance deficits and burning within the muscle. Increase your training volume, intensity, and duration over time to prevent lactic acid buildup in the future. 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Brooks GA. Lactate as a fulcrum of metabolism. Redox Biol. 2020;35:101454. doi:10.1016/j.redox.2020.101454 White GE, Wells GD. The effect of on-hill active recovery performed between runs on blood lactate concentration and fatigue in alpine ski racers. J Strength Cond Res. 2015;29(3):800-806. doi:10.1519/JSC.0000000000000677 Jordan T, Lukaszuk J, Misic M, Umoren J. Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design. J Int Soc Sports Nutr. 2010;7:20. doi:10.1186/1550-2783-7-20 By Natalie Rizzo, MS, RD Natalie Rizzo, MS, RD is a NYC-based media Dietitian, food and nutrition writer, national spokesperson, and owner of Greenletes, a successful plant-based sports nutrition blog, and podcast. Natalie has bylines in many national publications, such as NBC News, SHAPE, Runner’s World, Bicycling, All Recipes, and Prevention. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Anaerobic Metabolism vs. Aerobic Metabolism in Exercise Boost Your Athletic Performance With Baking Soda What is Lactic Acid and How Does It Affect Athletic Performance? Improving High-Intensity Endurance With Lactate Threshold Training Boost Your Speed and Endurance With a Simple Exercise Plan 10 Questions New Runners Ask How Does Fat Leave the Body When You Lose Weight? 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