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7901  Getbig Bodybuilding Boards / Training Q&A / Re: Muscle Soreness on: January 09, 2007, 09:40:41 PM
Physiology 101

The expression "lactic acid" is used most commonly by athletes to describe the intense pain felt during exhaustive exercise, especially in events like the 400 metres and 800 metres. When energy is required to perform exercise it is supplied from the breakdown of Adenosine Triphosphate (ATP). The body has a limited store of about 85 grms of ATP and would use it up very quickly if we did not have ways of resynthesising it. There are three systems that produce energy to resynthesise ATP: ATP-PC, lactic acid and aerobic.
The lactic acid system is capable of releasing energy to resynthesise ATP without the involvement of oxygen and is called anaerobic glycolysis. Glycolysis (breakdown of carbohydrates) results in the formation of pyruvic acid and hydrogen ions (H+). A build up of H+ will make the muscle cells acidic and interfere with their operation so carrier molecules, called nicotinamide adenine dinucleotide (NAD+), remove the H+. The NAD+ is reduced to NADH which deposit the H+ at the electron transport gate (ETC) in the mitrochondria to be combined with oxygen to form water (H2O).
If there is insufficient oxygen then NADH cannot release the H+ and they build up in the cell. To prevent the rise in acidity pyruvic acid accepts H+ forming lactic acid which then dissociates into lactate and H+. Some of the lactate diffuses into the blood stream and takes some H+ with it as a way of reducing the H+ concentration in the muscle cell. The normal pH of the muscle cell is 7.1 but if the build up of H+ continues and pH is reduced to around 6.5 then muscle contraction may be impaired and the low pH will stimulate the free nerve endings in the muscle resulting in the perception of pain (the burn). This point is often measured as the lactic threshold or anaerobic threshold or onset of blood lactate accumulation (OBLA).
The process of lactic acid removal takes approx. one hour, but this can be accelerated by undertaking an appropriate warm down which ensures a rapid and continuous supply of oxygen to the muscles.
The normal amount of lactic acid circulating in the blood is about 1 to 2 millimoles/litre of blood. The onset of blood lactate accumulation (OBLA) occurs between 2 and 4 millimoles/litre of blood. In non athletes this point is about 50% to 60% VO2 max and in trained athletes around 70% to 80% VO2 max.

Lactic acid (lactate) is not:
   responsible for the burn in the leg muscles when exercising very fast
   responsible for the soreness you experience in the 48 hours following a hard session
   a waste product


Lactate, which is produced by the body all day long, is resynthesized by the liver (Cori Cycle) to form glucose which provides you with more energy. Sounds like a friend to me.
Lactate Shuttle
The lactate shuttle involves the following series of events:
   As we exercise pyruvate is formed
   When insufficient oxygen is available to breakdown the pyruvate then lactate is produced
   Lactate enters the surrounding muscle cells, tissue and blood
   The muscle cells and tissues receiving the lactate either breakdown the lactate to fuel (ATP) for immediate use or use it in the creation of glycogen
   The glycogen then remains in the cells until energy is required
65% of lactic acid is converted to carbon dioxide and water, 20% into glycogen, 10% into protein and 5% into glucose

Read more here:

Essentials of Exercise Physiology (2nd Edition) - W.D. McArdle et al - page 108
Principals of Anatomy and Physiology (6th Edition) - G. J. Tortora & N. P. Anagnostakos - page 241
Disposal of Lactate during and after Strenuous Exercise in Humans, Journal of Applied Physiology, Vol 61(1), pp338-343, 1986
http://www.physorg.com/news64680736.html
7902  Getbig Bodybuilding Boards / Training Q&A / Re: Muscle Soreness on: January 09, 2007, 09:34:18 PM
So, this is why I get when I come back from a break in training. But it doesn't explain why some people get it after every workout.

...volume, frequency, adaptation...
7903  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: Does anyone know a supplement that works? on: January 09, 2007, 09:02:52 PM
You are mistaking the cause of the injury.  Creatine will not do what you are attributing to it.

Thanks for pointing that out.
Jr., I'm surprised that you thought this... Undecided

7904  Getbig Main Boards / General Topics / Re: shoeshine on: January 08, 2007, 08:28:12 PM
Airports are a great place to have that done.
7905  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: egg whites on: January 08, 2007, 08:14:15 PM
Egg Whites International
7906  Getbig Bodybuilding Boards / Training Q&A / Re: Muscle Soreness on: January 08, 2007, 02:07:50 PM
Lactic acid's a convincing explanation for the burn that happens during exercise.

I don't think that is ever argued  Undecided
7907  Getbig Bodybuilding Boards / Training Q&A / Re: Muscle Soreness on: January 08, 2007, 01:52:53 PM
DOMS is not due to lactic acid. This was proven at least a decade ago.

Anytime you do a new movement, you cause microdamage, which causes inflammation, which releases inflammatory factors, which stimulates pain receptors and you get DOMS.


whatever

Good argument tho.
7908  Getbig Bodybuilding Boards / Training Q&A / Re: kettelbell training on: January 08, 2007, 01:49:01 PM
Has anyone ever experimented with a kettelbell training program. If so, results and thoughts. Thanks.
  Never tried it - don't have access to the balls, but I hear great things about it.
7909  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: egg whites on: January 08, 2007, 01:46:51 PM
i just go buy some eggbeaters..and i drink those.. Undecided

No shits?
7910  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: Does anyone know a supplement that works? on: January 08, 2007, 01:46:17 PM

now that much creatine give sme the shits..something fierce..


Everything gives you teh shits.  Grin  Like I said B4 - You got issues!
7911  Getbig Bodybuilding Boards / Training Q&A / Re: Muscle Soreness on: January 07, 2007, 04:13:10 PM
its lactic acid bro...its a well known fact...

There are many theories, although the precise cause of DOMS is still unknown.  However, lactic acid is definitely NOT one of them.
7912  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: Bodybuilder afraid of White bread is BS to say the least on: January 07, 2007, 03:01:13 PM
The only kind of bread my kids will eat is white bread. 
Why would anyone be afraid of white bread?

Absolutely no redeeming qualities in white bread. 

At least Sara Lee (and some others) have come up with something more nutritious.
7913  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: 200 Calories on: January 07, 2007, 02:53:06 PM
Cool.  Cheesy

Is it true that Celery takes more calories to burn then it contains?

I've always heard that too.  Never cared to investigate it cuz I can't stand celery.  Lips sealed
7914  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / 200 Calories on: January 06, 2007, 05:25:11 PM
http://www.wisegeek.com/what-does-200-calories-look-like.htm
7915  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: Princess: Lemon Juice a Dieruetic??? on: January 06, 2007, 01:58:40 PM
Not sure of the diuretic properties, but I recently found this at the grocery store.  If you like the taste of lemon or lime, just add to your water.

http://www.truelemon.com/healthpro.html
7916  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: Princess: Lemon Juice a Dieruetic??? on: January 06, 2007, 01:52:54 PM
So my question is: Does lemon/lemon juice act at all as a diuretic?
Tanx!

Yes lemon juice (diluted) has been used as a diuretic.

^ Concur

Also makes a great hair rinse to get all the last traces of soap out  Grin

7917  Getbig Bodybuilding Boards / Injury and Rehabilitation / Re: Pain in leg, starts at hip goes to calve on: January 05, 2007, 09:17:36 PM
Anyone experience this type of pain. It goes from the outside of my hip shoots through my outside quad and outside of my calf. Doc said it may be hydration issue but ive been stepping up my water intake with no improvement. I think its because i sit on my ass all day at work. Is this sciatic pain?

google piriformis syndrome
7918  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: fat burner question on: January 05, 2007, 08:04:18 PM

the main thing that I liked about the old ephedra fat burners was the appetite suppressant. I could diet easily. Now I have a hard time controlly my cravings. I have always have had a huge appetite.


Might wanna try Hoodia for the appetite suppression.
7919  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: Help on Freezing meals on: January 05, 2007, 07:59:23 PM
STella's got the right idea.  She's a domestic godess  Grin

Hope this is a good place to ask.

I am sick of cooking and would like to cook one time a week and freeze everything so I can just reheat in the microwave.
Just curious to what you all might use.  Ziplock baggies or tupperware?

I am doing nothing special just chicken or Turkey, green beans, corn, brown rice.  Potato I suppose would be better left unfrozen.

I had an idea of a paperplate already portioned out and put in a Ziploc Freezer bag. Does this sound like a winner?
well...just wanted to see what everyone else does. 

Thanks


I always cook a weeks worth of rice and keep it in the fridge.  Oatmeal I freeze in small containers cuz I make a months worth at a time.  Chicken freezes fine, but I don't like the texture after it's reheated.  Keeping a weeks worth in the fridge is not a problem.  Eggs in any form do not freeze well IMO.  I usually make 3 days worth of breakfasts and keep in the fridge. 

Everyone I've ever talked to about those vacumn sealers LOVES them.  I haven't been able to bring myself to purchase one - plus then you have to buy the special bags and that gets expensive too.  The only things I freeze in large quantities (other than the oatmeal) is fresh strawberries, blueberries, sugar snap peas, green beans, etc. which I "pick-my-own" when in season.

If you get most of the air out of the bags, they probably won't freezer burn in a weeks time.

That's correct
7920  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: Awesome Ebay Find on: January 05, 2007, 07:42:19 PM
Nevermind - you're in the wrong state
7921  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: Awesome Ebay Find on: January 05, 2007, 07:39:44 PM
I begged my wife to let me get them, but she shot me down. 

Why?  Huh

You don't seem to be a "fly-by-nighter"

It's an excellent investment and I doubt you'd lose any $$$ on the deal.
7922  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: vitamin c/vitamin e/fish oil on: January 04, 2007, 10:12:45 PM
more than 500 mgs of ascorbic acid..and i'm done for 4 the day...

Have you tried a "timed-release" form or a buffered form?

Robert Cathcart III, M.D., of Los Altos, Calif., recommends using the "bowel-tolerance" method of determine your optimal vitamin C intake. Cathcart believes that your optimal intake is just under the diarrhea-causing amount of vitamin C. Your tolerance for vitamin C will increase when you're sick. It's best to spread out your daily dose into two to four doses, which increases absorption and reduces the chance of diarrhea
7923  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: Honey Roasted Peanuts, Good or Bad? on: January 04, 2007, 10:11:02 PM
Sorry the formatting is all messed up Undecided       



        Mono fat   Poly fat (grams)
Almonds (1 oz)     10           3
Avocado (1 oz)      3           1
Brazil  (1 oz)          7       7
Cashews (1 oz)      8           2
Hazelnuts(1 oz)    14           2
Macadamia (1 oz)  16         0
Peanuts(1 oz)         7            4
Pecans(1 oz)       12            5
Pistachio(1 oz)      9             2
Walnuts (1 oz)       4           11

Canola(1 T)     8           4
Corn  (1 T)     3           8
Olive (1 T)    10           1
Peanut(1 T)     6           4
Safflower (1 T)     2          10
Sunflower (1 T)     6          19
7924  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: Honey Roasted Peanuts, Good or Bad? on: January 04, 2007, 09:55:43 PM
peanuts are overrated...

They're not really a "nut" at all  Tongue
7925  Getbig Bodybuilding Boards / Nutrition, Products & Supplements / Re: vitamin c/vitamin e/fish oil on: January 04, 2007, 09:50:12 PM
lol they do princess..google it..

and of course i have issues..we established that wayyy long ago!  Cheesy

I must have a cast iron plumbing system.  Nothing does that to me - not even cheap protein.
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