Does Lactic Acid Burn Fat? Let’s Set the Record Straight

There are a lot of questions surrounding lactic acid and its function, like, “Does lactic acid burn fat?” “Does lactic acid cause weight gain or muscle soreness?” and “Is lactic acid bad for you?” The scientific community has a solid understanding about this chemical, but more research is necessary. Let’s talk about what we know about the health benefits of lactic acid right now — its role may not be what you expect.

We’ll cover:

• What is lactic acid?
• What does lactic acid do?
• What are the health benefits of lactic acid?
• Does lactic acid burn fat?

What is lactic acid?

Let’s start with the basics: Lactic acid is a chemical that your body produces when your cells break down carbohydrates to create energy. It’s often considered a negative byproduct of intense workouts, but your body produces lactic acid any time it burns glucose for energy — like when you get your heart rate up by going for a walk or doing chores. 

While most lactic acid is produced in your muscles, other tissues and organs in your body also produce small amounts of the chemical. 

What does lactic acid do?

Lactic acid is so much more than a byproduct of exercise — it’s a power source for your body. 

Let us explain: During anaerobic exercise, or exercise without oxygen, your body breaks down glucose to create energy in a process called anaerobic glycolysis. During the process, lactic acid builds up in your muscles. Lactic acid provides fuel for your cells when they require more oxygen than the body can deliver to your muscles, tissues, and organs.

Note: Some research suggests that the body produces lactic acid even in oxygen-rich conditions.

The effects and health benefits of lactic acid

In addition to providing energy, lactic acid acts as a signal molecule, telling your body to heal wounds and fight infections, and it may have a role in increasing your metabolic rate, the rate at which your body burns calories. 

Lactic acid may even serve as a cue for muscle regneration, helping your muscles grow stronger after a workout. During strength training workouts and other forms of strenuous exercise, microtears form in your muscles. The release of lactic acid in your muscles may be a signal that your body needs to repair the microtears that occurred during your workout. In response, your body builds back the muscle tissue stronger than before, a process that leads to muscle growth. 

Lactic acid and muscle soreness

Built-up lactic acid is often blamed for the muscle soreness you may experience after an intense workout, but research suggests that lactic acid is flushed from your body quickly after exercise, so it has little effect on your muscles. The fatigue and soreness you experience are actually a result of the microtears in your muscles.

How to relieve muscle soreness

Lactic acid may not be the cause of tired muscles, but if you are experiencing soreness and fatigue after a workout (like a Bar Strength class), you can prevent and relieve the soreness by:

• Drinking plenty of water
• Eating a diet that’s rich in carbs and protein
• Warming up and cooling down during exercise
• Foam rolling and stretching
• Doing active recovery like walking or yoga
• Incorporating rest days into your exercise routine

Negative effects of lactic acid

Lactic acid is harmless in most cases, but certain medical conditions and infections can make it harder for your body to deliver oxygen to cells, leading to a condition called lactic acidosis, or elevated lactic acid levels. 

Lactic acid absorption or overproduction of lactic acid can lead to symptoms like:

• Nausea and vomiting
• Cramps
• Fatigue
• Confusion
• Fever
• Respiratory problems

Lactic acidosis is rare, and most cases are treatable and preventable. Always listen to your body and avoid pushing yourself beyond your limits during a workout if you have a condition that may make you prone to lactic acidosis.

Does lactic acid burn fat?

Does lactic acid cause weight gain or burn fat? The verdict is out. Once considered a byproduct of exercise, lactic acid is now being investigated as an indicator of metabolic health, your body’s ability to burn calories. 

Some research indicates that lactic acid may be linked to a greater risk of diabetes, while another study indicated it could help prevent obesity.

Here’s what we do know: While your body is forming lactic acid during anaerobic activity, it’s also burning calories. Over time, fat loss occurs as you spend more energy than you take in (also known as a calorie deficit. 

 

A final word on lactic acid weight loss

While lactic acid’s role in weight control and fat loss isn’t entirely clear, the chemical is critical to maintaining energy levels and healing your body. If weight loss is your goal, focus instead on keeping a consistent exercise routine (e.g., five barre classes per week) and eating a diet full of whole foods. 

Finally, remember to always listen to your body and note how you’re feeling before, during, and after exercise. Feeling energized? Challenge yourself in the studio or attend one more barre class each week. Always tired and sore? Dial things back and take a rest day. Over time, you’ll see the physical results of barre and feel the energy and confidence boost right away.

Here’s what we do know: While your body is forming lactic acid during anaerobic activity, it’s also burning calories. Over time, fat loss occurs as you spend more energy than you take in (also known as a calorie deficit).

More training tips from The Bar Method

• How to Recover After a Barre Workout
• Benefits of Stretching During Barre
• How Do You Know When You’re Ready for Bar Strength?
• How to Practice Mindfulness During Barre Class

 

Our expert instructors are trained in physiology, anatomy, and our unique method to help you get the best of barre, no matter your fitness goal or experience level. Ready to start your barre journey? Find your studio now.