What to eat to relieve muscle lactic acid buildup
Jan 05, 2023
Source: Cainiu Health
Dr. Chen Jian
Introduction
Lactic acid buildup occurs when excessive exercise or certain diseases lead to an accumulation of lactic acid, a metabolic byproduct, in the body. It is usually helpful to consume citrus fruits, leafy vegetables, nuts, carbohydrates, and animal liver. When necessary, medications such as Shujin Huoxue tablets, sodium bicarbonate tablets, ibuprofen sustained-release tablets, Sanqi tablets, and Ginkgo biloba leaf tablets may be taken according to medical advice to alleviate muscle lactic acid accumulation.
Lactic acid buildup occurs when excessive exercise or certain diseases cause an accumulation of lactic acid, a metabolic byproduct, in the body, potentially leading to symptoms such as muscle soreness and fatigue. Typically, consuming citrus fruits, leafy vegetables, nuts, carbohydrates, animal liver, and other foods can help. If necessary, medications such as Shujin Huoxue Tablets, Sodium Bicarbonate Tablets, Ibuprofen Sustained-Release Tablets, Sanqi Tablets, and Ginkgo Leaf Tablets may be taken under medical guidance to relieve muscle lactic acid accumulation. The details are as follows:
I. Foods
1. Citrus fruits: Such as oranges and grapefruits, rich in vitamin C, which helps promote lactic acid metabolism and thereby alleviates muscle soreness caused by lactic acid buildup.
2. Leafy vegetables: Such as spinach, kale, and lettuce. These vegetables are mostly alkaline-forming foods that can neutralize lactic acid in the body. They are also rich in B-complex vitamins, which help maintain muscle activity and reduce discomfort caused by lactic acid accumulation.
3. Nuts: Such as walnuts and almonds, rich in unsaturated fatty acids and vitamin E. These nutrients help relieve muscle fatigue and promote lactic acid metabolism.
4. Carbohydrates: Such as rice, noodles, and corn. Consuming adequate carbohydrates helps restore glycogen levels, thereby reducing lactic acid buildup. However, excessive carbohydrate intake may lead to weight gain, so moderation is advised.
5. Animal liver: Rich in B-complex vitamins, which aid in the breakdown and metabolism of lactic acid. However, animal liver is high in cholesterol and should be consumed in moderation.
II. Medications
1. Shujin Huoxue Tablets: A traditional Chinese medicine that relaxes tendons, activates blood circulation, and resolves blood stasis. It effectively relieves localized swelling and pain caused by poor blood flow and stagnation in the meridians after intense physical activity.
2. Sodium Bicarbonate Tablets: An alkaline medication used to neutralize excess accumulated lactic acid, regulate the body's acid-base balance, and alkalinize urine to facilitate lactic acid excretion. However, long-term use may lead to side effects such as alkalosis, so it should be used under a doctor’s supervision.
3. Ibuprofen Sustained-Release Tablets: Can be taken to relieve pain when muscle soreness worsens or fails to improve with self-care. However, ibuprofen may cause gastrointestinal discomfort and other side effects; therefore, it should be used as directed by a physician.
4. Sanqi Tablets: Promote blood circulation and resolve blood stasis, enhancing blood flow and lactate absorption, thus accelerating lactic acid metabolism in the body.
5. Ginkgo Leaf Tablets: Improve blood circulation, aiding in lactic acid metabolism and elimination. However, effectiveness may vary among individuals, and consultation with a doctor is recommended before use.
In addition to dietary and medicinal approaches, applying warm compresses to muscles using a towel, taking hot showers, or using saunas, combined with massage, can accelerate blood circulation, promote lactic acid metabolism, and aid in inflammation absorption. If available, physical therapies such as acupuncture, massage, and electromagnetic wave therapy may also be used to support faster recovery.
