Читать книгу Peak Nutrition - Maria Hines - Страница 60

If you continue at the same intensity for the next 10 to 80 seconds, and you have limited oxygen in the system (that is, if you are gasping for air), energy production will follow the path of anaerobic or fast glycolysis (burning glucose). This process will result in a surplus of hydrogen ions. The problem with hydrogen ions is that they fatigue muscle cells and build up as acid (metabolic acidosis). However, to put it simply, a buffer is created so that muscle contraction can continue. This buffer, called lactate, is formed from a pyruvate and NAD+ attaching to the hydrogen ions, decreasing the acidity. Each time you gasp for air, providing oxygen, this connection breaks and leaves a pyruvate available again to pick up another hydrogen ion. As long as you continue to have just enough oxygen in the system to match the intensity, your system will continue to generate ATP. This cycle persists until you take a break or the intensity becomes too much for the system.

RECIPES TO AVOID METABOLIC ACIDOSIS

•Potato Chestnut Gnocchi with Arugula Pesto

•Banana Coconut Virgin Daiquiri

•Chocolate Banana Jerky

It is a common misconception that lactate or “lactic acid” is what causes delayed-onset muscle soreness (DOMS), or the feeling of fatigue or burning in the muscles. During exercise, lactate takes up excess hydrogen, which helps you continue to exercise. Metabolic acidosis is actually the cause of the burning sensation in the muscles during high-intensity work and is a sign of fatigue, often forcing you to slow down. This acidosis happens outside the mitochondria when too many hydrogen protons accumulate from ATP hydrolysis (the combination of ATP and water). Some supplements that may help clear metabolic acidosis are cordyceps mushrooms, creatine, and beta-alanine (for more information on supplementation, see chapter 12). Foods that help prevent acidosis because of their bicarbonate-and potassium-rich content are bananas, leafy greens, tomatoes, and potatoes.