Buffered Lactic Acid
Also known as: Buffered lactic acid, sodium lactate, calcium lactate, Buffered Lactic Acid
Overview
Buffered lactic acid refers to formulations where lactic acid is combined with buffering agents, such as sodium or calcium salts (e.g., sodium lactate, calcium lactate), to stabilize pH. Lactic acid is naturally produced in muscles during anaerobic metabolism. These supplements are primarily used to enhance exercise performance by increasing the body's extracellular buffering capacity, thereby delaying muscle fatigue caused by acidosis during high-intensity activities. By neutralizing hydrogen ions (H+), buffered lactic acid helps maintain blood pH and bicarbonate levels. While research on buffered lactic acid is less extensive compared to other buffering agents like sodium bicarbonate, existing evidence suggests it can improve performance in short-duration, high-intensity exercise. It acts acutely, with effects typically observed when supplemented shortly before exercise.
Benefits
Buffered lactic acid supplementation primarily increases extracellular buffering capacity, which can improve high-intensity exercise performance by delaying fatigue due to acidosis. This effect is observed in both trained and untrained individuals during short-duration (30 seconds to 10 minutes) high-intensity exercise bouts. It helps maintain blood pH and bicarbonate levels during strenuous activity. While meta-analyses suggest sodium bicarbonate has the strongest and most consistent effect, sodium lactate shows moderate benefits, though with greater variability and smaller magnitude. The benefits are acute, meaning they are typically experienced when the supplement is taken shortly before exercise. The strength of evidence for buffered lactic acid is moderate, with some systematic reviews including sodium lactate as a buffering agent, but noting fewer studies compared to sodium bicarbonate.
How it works
Buffered lactic acid primarily functions by increasing the extracellular bicarbonate concentration and blood pH. This enhancement boosts the blood's capacity to buffer hydrogen ions (H+) that are produced during anaerobic glycolysis, a key process in high-intensity exercise. By neutralizing these hydrogen ions, the supplement helps to mitigate systemic acidosis, which is a major contributor to muscle fatigue. It interacts with the body systems extracellularly, supporting muscle function indirectly by maintaining a more stable acid-base balance in the blood. The buffered salts, such as sodium lactate, are absorbed in the gut and contribute to systemic alkalinity, without direct intracellular effects.
Side effects
Buffered lactic acid is generally considered safe when consumed at recommended doses, with fewer documented side effects compared to sodium bicarbonate. The most common side effects, though less severe than with sodium bicarbonate, can include mild gastrointestinal discomfort. Uncommon side effects may involve mild symptoms of alkalosis if an overdose occurs. There are no significant rare adverse effects reported. Well-documented drug interactions are currently lacking, but caution is advised for individuals taking medications that affect acid-base balance. Contraindications include individuals on sodium-restricted diets or those with kidney issues due to the sodium content. Data on its use in special populations, such as pregnant or lactating women, is limited, and therefore, caution is recommended.
Dosage
The minimum effective dose for buffered lactic acid is not well established, and research is ongoing. For comparison, sodium bicarbonate is typically dosed at 0.3 g/kg body weight, and sodium lactate dosing is likely lower but requires more specific research. Optimal dosage ranges are not clearly defined, as protocols vary across studies. The maximum safe dose is also not explicitly defined, but excessive doses may lead to alkalosis or gastrointestinal distress. Timing is crucial; it is typically administered 60-90 minutes before exercise to achieve peak blood alkalosis. Buffered salts, such as sodium lactate, are preferred over pure lactic acid to minimize acidity and potential GI side effects. Co-ingestion with water is recommended to aid absorption, and proper timing is essential for maximizing peak blood alkalosis. No specific cofactors are required for its efficacy.
FAQs
Is buffered lactic acid better than sodium bicarbonate for performance?
Sodium bicarbonate generally has stronger and more consistent evidence for enhancing exercise performance. While buffered lactic acid shows some benefits, they are often less pronounced and more variable than those of sodium bicarbonate.
Can buffered lactic acid cause stomach upset?
Yes, it can potentially cause mild gastrointestinal discomfort. However, these side effects are generally less severe and less frequent compared to those associated with sodium bicarbonate.
How quickly does buffered lactic acid work?
The effects of buffered lactic acid are typically observed within 1 to 2 hours after ingestion, as it needs time to be absorbed and increase systemic alkalinity before exercise.
Is buffered lactic acid legal in sports?
Yes, buffered lactic acid is not listed as a banned substance by major sports organizations and is considered legal for use in competitive sports.
Research Sources
- https://rgu-repository.worktribe.com/preview/1500172/FARIAS%20DE%20OLIVEIRA%202022%20Extracellular%20buffering%20supplements%20(AAM).pdf – This systematic review and meta-analysis evaluated the efficacy of extracellular buffering supplements. It found that sodium bicarbonate was the most effective for improving exercise performance, with sodium lactate showing moderate but more variable effects. The study highlighted the increase in blood pH and bicarbonate post-supplementation but noted heterogeneity in study designs and fewer studies on sodium lactate.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4672007/ – This narrative review summarized evidence on both intracellular and extracellular buffers. It concluded that beta-alanine is an effective intracellular buffer, while extracellular buffers like sodium bicarbonate and sodium lactate can improve performance, though with individual variability. The review suggested sodium bicarbonate was superior to sodium lactate and called for more repeated-measures studies.
- http://www.gssiweb.org/sports-science-exchange/article/sse-124-buffers-and-their-role-in-the-nutritional-preparation-of-athletes – This review article from GSSI discussed various buffering agents in sports nutrition. It noted that beta-alanine increases muscle carnosine (an intracellular buffer), while sodium bicarbonate and lactate act extracellularly. The review indicated that sodium bicarbonate has a moderate positive effect on exercise lasting between 30 seconds and 7 minutes.