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Lactic Acid Buffer Blend

Also known as: lactate salts, extracellular lactate buffer, lactic acid buffer, Lactic Acid Buffer Blend

Overview

Lactic Acid Buffer Blend refers to a mixture of lactic acid salts, such as sodium lactate and calcium lactate, designed to act as extracellular buffering agents. These blends are primarily used to enhance exercise performance and capacity by improving the body's ability to neutralize hydrogen ions (H+) produced during high-intensity exercise. Lactate is a naturally occurring metabolite from anaerobic glycolysis. By increasing blood bicarbonate and pH, these supplements help maintain acid-base homeostasis, delaying fatigue. Research on extracellular buffering agents, including lactate salts, is moderate to advanced, with multiple randomized controlled trials and meta-analyses supporting their efficacy, though lactate-specific blends are less studied than sodium bicarbonate.

Benefits

The primary benefit of Lactic Acid Buffer Blends is improved exercise performance and capacity, particularly during high-intensity efforts lasting from seconds to several minutes. A systematic review and meta-analysis found that extracellular buffering supplements, including lactate salts, increased blood bicarbonate by a median of 5.2 mmol/L (95% credible interval 4.7 to 5.7 mmol/L) relative to placebo, which correlates with enhanced exercise capacity. These benefits are most pronounced in healthy, trained individuals. Additionally, lactate acts as a systemic metabolic buffer postprandially, contributing to metabolite homeostasis and potentially supporting recovery and metabolic flexibility. Moderate improvements in exercise performance metrics have been reported, with effects observed acutely within hours post-ingestion.

How it works

Lactic Acid Buffer Blends primarily work by increasing the extracellular bicarbonate concentration, which in turn raises blood pH. This enhanced buffering capacity facilitates the efflux of hydrogen ions (H+) from muscle cells into the bloodstream, thereby reducing intracellular acidosis during intense exercise. By mitigating the drop in pH within muscle cells, these supplements help maintain optimal enzyme activity and muscle function, delaying the onset of fatigue. The lactate salts are absorbed in the gastrointestinal tract, leading to increased systemic lactate and bicarbonate levels, which contribute to the overall buffering capacity of the extracellular fluid. This interaction with the blood bicarbonate system and proton transport mechanisms in muscle cells is key to their mechanism of action.

Side effects

Lactic Acid Buffer Blends are generally considered safe at recommended doses. The most common side effects, reported in over 5% of users, are mild gastrointestinal discomfort, including eructation (belching) and flatulence, particularly with calcium lactate supplementation. Uncommon side effects (1-5%) have not been significantly reported in well-controlled studies. Rare side effects (less than 1%) and serious adverse events have not been documented. No major drug interactions have been identified, but caution is advised when co-administering with other alkalizing agents to avoid excessive alkalosis. Contraindications include individuals with pre-existing metabolic alkalosis or certain kidney disorders. There is limited safety data for special populations such as children, pregnant women, or individuals with clinical conditions.

Dosage

The minimum effective dose for Lactic Acid Buffer Blends is not as well-established as for other buffers like sodium bicarbonate, but doses are often aligned with those used for sodium bicarbonate, typically around 0.3 g/kg body weight. Optimal dosage ranges aim to produce a blood bicarbonate increase of approximately 5 mmol/L. High doses may lead to increased gastrointestinal distress, so doses should be titrated carefully. These supplements are typically ingested 60-90 minutes before exercise to maximize blood bicarbonate levels prior to activity. Common forms include calcium or sodium lactate salts, and their bioavailability may vary. Co-ingestion with food might affect absorption and potentially mitigate some gastrointestinal side effects. No specific cofactors are required for their efficacy.

FAQs

Is lactic acid buffer blend safe?

Yes, it is generally considered safe at recommended doses, with mild gastrointestinal side effects possible at higher intakes.

When should it be taken?

It is typically ingested about 60-90 minutes before exercise to allow for optimal absorption and elevation of blood bicarbonate levels.

Will it improve all types of exercise?

Benefits are primarily observed in high-intensity, short to moderate duration exercise efforts, typically lasting from 30 seconds to 7 minutes.

Can it cause alkalosis?

While excessive dosing could theoretically lead to alkalosis, typical supplementation protocols are designed to avoid this, focusing on controlled increases in blood pH.

Is it better than sodium bicarbonate?

Lactate buffers operate via similar mechanisms to sodium bicarbonate, but they are less extensively studied, and dosing guidelines are less standardized compared to sodium bicarbonate.

Research Sources

https://rgu-repository.worktribe.com/OutputFile/1500172 – This systematic review and meta-analysis by Farias de Oliveira et al. (2021) analyzed 87 studies on extracellular buffering supplements, including lactate salts. It concluded that supplementation significantly increased blood bicarbonate by a median of 5.2 mmol/L, leading to improved exercise capacity. The study highlights the high quality of evidence supporting the efficacy of extracellular buffers despite some heterogeneity in study designs.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.785999/full – Gladden et al. (2022) conducted an experimental study demonstrating lactate's role as a systemic metabolic buffer postprandially. This research provides mechanistic insights into lactate's physiological buffering role beyond exercise, showing its contribution to maintaining metabolite homeostasis. While not an RCT, it supports the broader metabolic functions of lactate.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4672007/ – Saunders et al. (2015) provided a narrative review on nutritional strategies for buffering, discussing agents like sodium and calcium lactate. The review reported mild gastrointestinal side effects associated with these buffers and explored the complexities of buffering systems. It also touched upon co-supplementation with intracellular buffers, offering moderate quality evidence on practical considerations.
https://pubmed.ncbi.nlm.nih.gov/35488485/ – Ellekjaer et al. (2022) conducted a systematic review focusing on buffered solutions in hospitalized patients. Although primarily clinical, this meta-analysis underscored the limited high-quality evidence comparing different buffered solutions, suggesting a need for more rigorous trials. This context is relevant for understanding the broader research landscape of buffering agents and their safety.
http://www.gssiweb.org/sports-science-exchange/article/sse-124-buffers-and-their-role-in-the-nutritional-preparation-of-athletes – Bellinger et al. (2012) presented an early meta-analysis and RCTs on buffer supplementation and performance. This work showed moderate positive effects of buffering agents on exercise lasting 30 seconds to 7 minutes. It also suggested potential additive effects when co-supplementing beta-alanine and sodium bicarbonate, acknowledging variability in performance outcomes and study populations.