Γαλακτικό Οξύ

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Γιάννης Ψαρέλης, BSc, MSc x 2, MBA, PhDc. Πιστοποιημένος προπονητής αθλημάτων αντοχής (τρεξίματος, κολύμβησης, τριάθλου). Κινητό: 6937170260 & Email: info@triathlonworld.gr
Εισαγωγή

«Για δεκαετίες ο κυριότερος ένοχος της κόπωσης και η Νέμεση για τους αθλητές, ήταν ο εχθρός που ονομάζεται γαλακτικό οξύ. Δυστυχώς για δεκαετίες ήμασταν λάθος.» (Magness, 2014).
Όμως, το ότι η συσσώρεση γαλακτικού οξέος δεν είναι η κυρία αιτία κόπωσης δεν σημαίνει ότι δεν συσχετίζεται η συγκέντρωσή του με την αύξηση της κόπωσης και με βιοχημικούς δείκτες που την προκαλούν.

O Anderson (2013) ανέφερει: «δύο δημοφιλείς μύθοι στο τρέξιμο είναι ότι το κάψιμο που αισθανόμαστε στα πόδια κατά τη διάρκεια του γρήγορου τρεξίματος οφείλεται στη συσσώρεση γαλακτικού οξέος και ότι και ο πόνος που αισθανόμαστε την επόμενη μέρα από μία σκληρή προπόνηση, παράγεται από την ίδια ενοχλητική ουσία». (To κάψιμο είναι πιθανόν ένα προστατευτικός μηχανισμός του νευρικού συστήματος ώστε να προστατευθούν οι μύες από υψηλής ισχύος προσπάθεια και ο καθυστερημένος πόνος είναι μία αντιφλεγμονώδη διαδικασία που συμβαίνει στα μυικά κύτταρα.)

Τί είναι το γαλακτικό οξύ;

Το γαλακτικό οξύ, όπως είναι η εμπορική του ονομασία, είναι το 2-υδρόξυ προπανικό οξύ (CH3-CH (OH)- COOH και είναι το προιόν καταβολισμού (αποικοδόμησης) του γλυκογόνου κατά τη διάρκεια της αναερόβιας γλυκόλυσης.

lacticacid-1024x587
Παράγεται κατά την οξείδωση του πυροσταφυλικού οξέος μέσω της δράσης του ενζύμου της γαλακτικής δευδρογονάσης, το οποίο ελαττώνει το ενεργειακό φράγμα της αντίδρασης. Η συγκέντρωσή του στο αίμα (BLC= Blood Lactate Concentration) εκφράζεται σε mmol/l. (Μούγιος, 1996)

pyruvate-to-lactate

Απλοποιώντας τα παραπάνω, μπορούμε να πούμε ότι το γαλακτικό οξύ είναι η ουσία που παράγεται κατά τη διάρκεια του αναερόβιου (δηλαδή δεν απαιτείται οξυγόνο) καταβολισμού των υδατανθράκων, ήτι του γλυκογόνου και της γλυκόζης.
Παρότι αυτή η διαδικασία είναι αντιοικονομική σε σχέση με τον αερόβιο μηχανισμό (αποδίδει μόλις 3 ATP έναντι 33), είναι πολύ γρήγορη προσφέροντας στον αθλούμενο σχεδόν διπλάσια ποσότητα ενέργειας στον ίδιο χρόνο. Η μέγιστη ταχύτητα παραγωγής ATP από το γλυκογόνο σε γαλακτικό υπολογίζεται σε 1,4mmol/kg/secs έναντι 0,6mmol/kg/s ΑTP που είναι η ταχύτητα παραγωγής διοξειδίου από γλυκογόνο (Μούγιος, 1996).

Η πιο σύγχρονη αντίληψη για την αναερόβια γλυκόλυση είναι ότι πρόκειται για μία συνεχόμενη διαδικασία – που υφίσταται ακόμα και σε ηρεμία-  και που συσχετίζεται με το ρυθμό μεταβολισμού και όχι απαραίτητα με την διαθεσιμότητα οξυγόνου. (Faude et al. 2009)

glycolysis1

Η συγκέντρωση του γαλακτικού οξέος μπορεί να φτάσει ακόμα και στα 30 mmol/kg κάτω από πολύ έντονες συνθήκες άσκησης ενώ οι αντίστοιχες τιμές ηρεμίας είναι κοντά στο 1mmol/kg.

Πως επηρεάζει η συγκέντρωση γαλακτικού το pH στο αίμα και στους μύες;

H «διάσπαση» του γαλακτικού οξέος σε γαλακτικό ανιόν και υδρογονιόντα, όπως είναι λογικό ρίχνει το ph από 7,1-7,0 ακόμα και σε 6,3 στους μύες. Έτσι το περιβάλλον από ελαφρώς αλκαλικό γίνεται ελαφρώς όξινο. Οι περισσότερες βιοχημικές αντιδράσεις στο σώμα μας είναι ιδιαίτερα ευαίσθητες στις αλλαγές του pH/της οξύτητας.

Είναι σημαντικό να τονίσουμε ότι παραπάνω αναφερόμαστε με την συγκέντρωση του γαλακτικού και το pH στους μύες. Εμείς όμως μετράμε τις συγκεντρώσεις γαλακτικού οξέος στο αίμα. Αυτό είναι κατά τη γνώμη αρκετών προπονητών και επιστημόνων το σημαντικότερο πρόβλημα/μειονέκτημα της μεθόδου μέτρησης του γαλακτικού ως μέτρου της έντασης της προπόνησης (όλες οι δείκτες μέτρησης της έντασης της προπόνησης έχουν σημαντικά μειονεκτήματα και περιορισμούς).

Η συγκέντρωση του γαλακτικού οξέος στο αίμα εξαρτάται από αρκετούς παράγοντες μεταξύ των οποίων και τους εξής  :

  • Την παραγωγή γαλακτικού οξέος στους μύες.
  • Την διάχυση του γαλακτικού οξέος στο αίμα
  • Τον βαθμό οξείδωσης του γαλακτικού οξέος και την απομάκρυνσή του από το αίμα
Οι επιπτώσεις της πτώσης του pH

Όπως αναφέραμε, κατά το στάδιο διάσπασης του γαλακτικού οξέος παράγονται υδρογονιόντα και έτσι γίνεται όξινο το περιβάλλον των μυών.
Η πτώση του pH θα μπορούσε να «σκοτώσει» τους μύες αφού θα μπορούσε να πέσει από το 7,1-7,0 στο 5,6. Όμως ευτυχώς στο σώμα μας υπάρχουν όξινα ανθρακικά ιόντα τα οποία δρουν ως ρυθμιστές της οξύτητας (buffers). Τα όξινα ανθρακικά ιόντα δεσμεύουν υδρογονο-ιόντα και δημιουργούνται μόρια ανθρακικού οξέος, τα οποία στην συνέχεια διασπώνται σε μόρια νερού και διοξειδίου του άνθρακος. Είναι σαφές ότι οι σπρίντερ με την προπόνηση που κάνουν αποκτούν μεγαλύτερη ικανότητα από τους αθλητές αντοχής στην ρύθμιση της οξύτητας.
Πρέπει να σημειώσουμε με την ευκαιρία ότι για αθλήματα μεγάλης έντασης (π.χ. 100 μέτρα κολύμβησης, 400 μέτρα τρεξίματος, 1χλμ pursuit ποδηλασίας), οι αθλητές κατά καιρούς έχουν πειραματιστεί με την χρήση σόδας (όξινο ανθρακικό νάτριο) το οποίο διασπώμενο δίνει όξινα ανθρακικά ιόντα.

Επανερχόμενοι στο θέμα της πτώσης του pH στους μύες, πρέπει να αναφέρουμε τη μείωση της ικανότητας συστολής και παραγωγής ενέργειας σε αυτούς.
Όταν το pH μειώνεται κάτω από 6.9 τότε αναστέλλεται η διαδικασία γλυκόλυσης και η παραγωγή του ATP κατ’ επέκταση.
Έτσι καταλαβαίνουμε ότι σε πολλά αθλήματα η πτώση του PH είναι κύριος περιοριστικός παράγοντας της δυνατότητας παραγωγής έργου.
Το ίδιο συμβαίνει και όταν κάνουμε ένα εργομετρικό τεστ και σταματάμε λόγω κόπωσης. Όταν ο υπεύθυνος του εργαστηρίου μας μετρήσει στο τέλος του τεστ την συγκέντρωση του γαλακτικού οξέος στο αίμα αυτή μπορεί να είναι από 8-9 έως και 20+ mmol/ l.

f3-large-11

Οι επιπτώσεις της αύξησης των συγκεντρώσεων γαλακτικού οξέος στο αίμα και στους μύες

Εκείνο που μας ενδιαφέρει πρακτικά είναι τι επιπτώσεις έχει η μεγάλη συγκέντρωση γαλακτικού οξέος στους μύες και η πτώση του pH  στην αθλητική απόδοση των αθλητών αντοχής.
Όταν ξεκινήσουμε πολύ δυνατά στον αγώνα, αυτό το χρεωνόμαστε και στο υπόλοιπο, καθώς χρειάζεται χρόνος για να επανέλθει το pH στις φυσιολογικές του τιμές, π.χ. ακόμα και 20-30 λεπτά μπορεί να απαιτούνται για να αλκαλοποιηθεί  πλήρως το αίμα και το περιβάλλον στους μύες.

Γαλακτικό κατώφλι: Τί είναι;

«Τα τελευταία 50 χρόνια η καμπύλη του γαλακτικού οξέος και τα επονομαζόμενα «γαλακτικά κατώφλια» έχουν γίνει πολύ σημαντικά στοιχεία στην διάγνωση της απόδοσης στις δραστηριότητες αντοχής». (Faude, 2009). Για την παραγωγή της καμπύλης γαλακτικού οξέος χρησιμοποιείται ένα βαθμωτό τεστ.

lactate-curve1

Εάν τυχόν θέλουμε  να χρησιμοποιούμε  τον όρο  «γαλακτικό κατώφλι» το βασικό ερώτημα είναι πως το ορίζουμε. Υπάρχουν πολλοί ορισμοί, όμως εμείς θα δώσουμε έναν πολύ απλό: τo προπονητικό φορτίο/έργο όπου η παραγωγή γαλακτικού είναι σε ισορροπία με την κατανάλωσή του. Πάνω από αυτό το κατώφλι ενώ το προπονητικό φορτίο παραμένει σταθερό η συγκέντρωση του γαλακτικού αυξάνεται.
Άλλοι ερευνητές ορίζουν ως γαλακτικό κατώφλι το φορτίο στο οποίο η συγκέντρωση γαλακτικού ανεβαίνει κατά 1mmol/l από τη γραμμή βάσης (γαλακτικό κατώφλι LT1).

Τελειώνοντας με τους ορισμούς, πρέπει να αναφέρουμε το OBLA (onset of blood lactate accumulation) το οποίο ορίζεται ως το φορτίο στο οποίο η συγκέντρωση γαλακτικού στο αίμα ξεπερνά κάποια συγκεκριμένη τιμή, συνήθως τα 4mmol/l (LT4). Αυτό έχει δυστυχώς επικρατήσει και η μεγάλη πλειοψηφία των αθλητών πιστεύει ότι το γαλακτικό κατώφλι είναι για όλους τους αθλητές στα 4mmol/ l γαλακτικού(LT4).

Οι Faude et al. (2009) αναφέρουν ότι έχουν εντοπίσει 25 διαφορετικές έννοιες του γαλακτικού κατωφλιού, κάτι που δεικνύει πόσο δύσκολο  είναι να υπάρχει κοινή συνενόηση μεταξύ προπονητών, αθλητών και επιστημόνων πάνω στο ζήτημα.
Αρκετοί ερευνητές έχουν εντοπίσει, ανεξάρτητα ο καθένας από αυτούς, δύο σημεία στα οποία η καμπύλη του γαλακτικού οξέος, όπως αυτή προκύπτει από ένα βαθμωτό τεστ, έχει δύο σημεία ασυνέχειας, τα οποία ορίζονται ως LT1 & LT2.

lt1-lt21

Πόση ώρα μπορεί κάποιος να ασκηθεί στο γαλακτικό κατώφλι (LT2);

Ένας μέτρια προπονημένος αθλητής μπορεί να κρατήσει την ένταση του φορτίου για 20 λεπτά ενώ ένας επαγγελματίας- κορυφαίος αθλητής μπορεί να κρατήσει αυτή την ένταση φορτίου ακόμα και 2 ώρες.

Maximal Lactate Steady State

Σε συνέχεια του παραπάνω και εναλλακτικά ως ορισμό, μπορούμε να πούμε ότι το γαλακτικό κατώφλι είναι το υψηλότερο σημείο/υψηλότερη ένταση προπόνησης, όπου μπορούμε να προπονούμαστε σταθερά -για ένα συγκεκριμένο διάστημα, το οποίο ορίζεται διαφορετικά από ερευνητές και προπονητές- δίχως να αυξάνεται η συγκέντρωση του γαλακτικού οξέος.

Με αυτό όμως τον ορισμό έχουμε εισαγάγει μία νέα έννοια που είναι περισσότερο αποδεκτή από έννοιες όπως το αναερόβιο ή το γαλακτικό κατώφλι και αυτή είναι η έννοια του MLSS (= Maximal lactate steady state = το σημείο όπου έχουμε την μέγιστη σταθερή συγκέντρωση γαλακτικού στο αίμα και το μέγιστο φορτίο/ισχύ που μπορεί να διατηρηθεί χωρίς τη συσσώρευση γαλακτικού). Καθώς είναι σαφές ότι η διάρκεια του MLSS πρέπει να οριστεί διαφορετικά δεν θα έχουμε μέτρο σύγκρισης, πρέπει να πούμε ότι ορισμένοι ερευνητές ορίζουν την διάρκεια ως 30′ όταν μιλούν για MLSS I, 20′ όταν μιλούν για MLSS II. (Beneke, 2003)
Με δεδομένο τα Τ30 & T20 τεστ που έχουν υιοθετήσει αρκετοί προπονητές, είναι χρήσιμο να χρησιμοποιούμε ως διάρκεια τα 30′ ή τα 20’. Εκεί είναι που έχουμε μάθει να προπονούμαστε με στόχο να ανεβάσουμε σε υψηλότερη τιμή ταχύτητας/ισχύος αυτό το κατώφλι.

Επίσης στόχος μας είναι μπορέσουμε να ανεβάσουμε  το κατώφλι σε υψηλότερη τιμή ποσοστού της μέγιστης πρόσληψης οξυγόνου (%VO2max) καθώς και να μπορέσουμε να αυξήσουμε τη διάρκεια άσκησης σε αυτή την ένταση του προπονητικού φορτίου.
Αρκετοί προπονητές πιστεύουν ότι για να “υπερφορτώσουν” το αερόβιο σύστημα παραγωγής ενέργειας και να μεγιστοποιήσουν τις αερόβιες προσαρμογές του αθλητή, οφείλουν να προπονούνται σε αυτή την ένταση. Όντως, αθλητές που δαπανούν ώρες προπόνησης στο MLSS (maximal lactate steady state) έχουν καταφέρει να βελτιώσουν σημαντικά στις αθλητικές τους επιδόσεις στα αγωνίσματα αντοχής.

Συνεπώς, πρέπει να υπολογίζουμε το κατώφλι μας με μετρήσεις γαλακτικού οξέος, καθώς αυτή ίσως είναι η πιο αξιόπιστη μέθοδος για τον προσδιορισμό της έντασης όπου μπορούμε να έχουμε υπερφόρτωση του αερόβιου συστήματος. Σε επόμενο άρθρο θα συγκρίνουμε την προπόνηση στο MLSS με την προπόνηση στη Vo2max.

500px-lactatemlss

Δειγματοληψία

Ο τρόπος που διαξάγεται η δειγματολοψία του γαλακτικού οξέος από το αίμα επηρρεάζει τις τιμές. Δείγματα που λαμβάνονται από διαφορετικά σημεία (π.χ. αρτηριακό, φλεβικό, τριχοειδές), δίνουν και διαφορετικές τιμές. Οπότε τιμές γαλακτικού και τιμές γαλακτικού κατωφλιού από διαφορετικά σημεία, δεν συγκρίνονται εκτός και εάν γίνει κάποια διόρθωση.

lactato-my-bike1

Ανάλυση Δειγμάτων Αίματος για προσδιορισμό της συγκέντρωσης του γαλακτικού οξέος

H μέτρηση της συγκέντρωσης του γαλακτικού οξέος, έγινε μία μέτρηση ρουτίνας όταν αναπτύχθηκε η ενζυματική μέθοδος της μέτρησης των συγκεντρώσεων γαλακτικού από τριχοειδή δείγματα αίματος (Faude at al. 2009).
Από τότε έχουν αναπτυχθεί αξιόπιστες μέθοδοι χημικής ανάλυσης, είναι όμως απαραίτητο να υπάρχει προσοχή όταν προσπαθούμε να συγκρίνουμε δείγματα που έχουν μετρηθεί με διαφορές μεθόδους (White et al.2009)
Επίσης, οι διαφορετικοί φορητοί μετρητές (διαφορετικές κατασκευαστικές εταιρείες) δίνουν και διαφορετικές τιμές (Rachel et al.,2009) παρότι οι διάφορες μέθοδοι και εξοπλισμός διατηρούν αξιοπιστία (Hart et al.2013)

biosen-main-image1

Περιβαλλοντικές Συνθήκες & MLSS

Oι De Barros et al. (2011) σε σχετική έρευνα βρήκαν ότι το φορτίο στους 22 βαθμούς κελσίου ήταν σημαντικό πιο υψηλό από ότι στους 40 βαθμούς κελσίου. Οι ίδιοι αναφέρουν ότι οι περιβαλλαντικές συνθήκες μπορεί να επηρεάσουν τον προσδιορισμό του MLSS καθώς και του VT.

Τρόποι Αύξησης της ταχύτητας και διάρκειας στο γαλακτικό κατώφλι.

«Αρκετές προπονητικές μελέτες έχουν αναφέρει μία σημαντική αύξηση στο γαλακτικό κατώφλι των δρομέων μεγάλων αποστάσεων ως συνέπεια της προπόνησης σε ταχύτητες μεγαλύτερες από αυτής της ταχύτητας στο γαλακτικό κατώφλι, παρότι αυτές οι μελέτες δεν έχουν συνέπεια». (Midgley et al, 2007)

Ο Magness (2013) προτείνει μεταξύ άλλων τα εξής προοδευτικά βήματα για την βελτίωση του Γαλακτικού Κατωφλιού:

  1. Χιλιόμετρα βάσης
  2. Συνεχόμενη προπόνηση στο ρυθμό μαραθωνίου.
  3. Ξεκινήστε με 15’ στον αγωνιστικό ρυθμο μίας ώρας και σταδιακά αυξήστε τον χρόνο σε αυτή την ταχύτητα φτάνοντας μέχρι και τα 35-40’. Μπορεί να γίνει και με τη μορφή interval π.χ. με επαναλήψεις 15′-10′-5’ με χρονική ξεκούραση 2 λεπτών ενδιάμεσα.
  4. Κάντε την προπόνηση σε ανηφόρα ή σε διαδρομή με ανηφορο- κατηφόρες, χρησιμοποιώντας την αίσθησή σας για έλεγχο της έντασης. Μπορεί να γίνει και σε διάδρομο τρεξίματος
  5. Τρέξιμο σε ταχύτητα λίγο μεγαλύτερη του γαλακτικού κατωφλιού με μορφή interval.

Κάντε τις εξής προπονήσεις:

  • προπονήσεις μεσαίας διάρκειας στο ρυθμό των 10χλμ.
  • επαναλήψεις μεγάλης διάρκειας σε  ρυθμό ελαφρώς πιο αργό από τον  αγωνιστικό ρυθμό των 5χλμ, π.χ. 4 Χ 1600 @ 3’ξεκούραση
  • επαναλήψεις μεσαίας διάρκειας στο ρυθμό των 3χλμ, π.χ. 3 σετ από 4Χ 400 @3km pace @ 45″ ξεκούραση μεταξύ κάθε επανάληψης και 4′ μεταξύ των επαναλήψεων.

 

Συντομεύσεις- Επεξηγήσεις όρων

«Ενα πρόβλημα στην καταννόηση και επεξήγηση της υπάρχουσας βιβλιογραφίας, σχετικά με την ασυνέχεια στην ανταπόκριση του γαλακτικού του αίματος στην άσκηση, είναι η πληθώρα των όρων που χρησιμοποιούνται για να περιγράψουν παρόμοια φαινόμενα. Η περίπτωση γίνεται ακόμα πιο περίπλοκη, καθώς αρκετοί ερευνητές έχουν χρησιμοποιήσει τον ίδιο όρο αλλά για να περιγράψουν ένα διαφορετικό φαινόμενο». (AIS, 2013)

Είναι χρήσιμο να επαξηγήσουμε τους όρους:

BLC– Blood Lactate Concentration- Συγκέντρωση γαλακτικού στο αίμα

OBLA- Onset of blood lactate accumulation – Έναρξη της συσσώρευσης γαλακτικού στο αίμα

MLSS– Maximum Lactate Steady State- Μέγιστη Ένταση Σταθερής Συγκέντρωση Γαλακτικού Οξέος

LT1- Lactate Threshold 1- H πιο χαμηλή ένταση άσκησης πέρα από την οποία ξεκινάει μία αύξηση στην συγκέντρωση γαλακτικού οξέος στο αίμα, πέρα από τη συγκέντρωση ηρεμίας. Από αρκετούς ορίζεται ως το σημείο στο οποίο η συγκέντρωση γαλακτικού οξέος αυξάνεται κατά 1mmol/l από τα επίπεδα ηρεμίας.

LT2– Lactate Threshold 2 –Είναι η ένταση στην οποία έχουμε μία πολύ έντονη αύξηση της συγκέντρωσης του γαλακτικού οξέος.

LTfix– Fixed Blood Lactate Threshold – Ενταση άσκησης σε συγκεκριμένη τιμή γαλακτικού οξέος.

LT4- Ενταση άσκησης σε 4 mmol/l γαλακτικού οξέος.

Pth= Power at threshold= Ισχύς στο γαλακτικό κατώφλι

vΔ50= H ταχύτητα ενδιάμεσα της ταχύτητας στο γαλακτικό κατώφλι και της ταχύτητας στη μέγιστη πρόσληψη

vLT= velocity at Lactate Threshold- Ταχύτητα στο γαλακτικό κατώφλι

VMLSS= velocity at Maximum Lactate Steady State – Ταχύτητα @ MLSS

vOBLA = velocity @ OBLA

VT= Ventilatory Threshold= Αναπνευστικό Κατώφλι

Sub–vLT= Ταχύτητες μικρότερες από την ταχύτητα στο γαλακτικό κατώφλι

Supra– vLT= Υψηλότερες ταχύτητες από την ταχύτητα στο γαλακτικό κατώφλι

Βιβλιογραφία

Μούγιος Β. Βιοχημεία της Ασκησης.1996

Anderson O. Running Science. 2013.Human Kinetics

AIS -Australian Institute of Sports. Physiological Tests for Elite Athletes.2013. Human Kinetics.

Beneke R, Leihauser R.M. & Ochentel. Blood lactate in Exercise Testing and Training. 2011. International Journal of Sports Physiology and Performance, 6, 8-24

Beneke R. Methodological aspects of maximal lactate steady state-implications for performance state. European Journal of Applied Physiology. 2003. 89:95-99

Beneke R. Maximal lactate steady state concentration (MLSS): experimental and modelling approaches. European Journal Physiology. 2003. 88:361-369

Cairns Simeon P. Lactic Acid and Exercise Performance. Culprit or Friend. Sports Medicine 2006; 36 (4);279-291

De Barros CL, Mendes TT, Mortimer LACF, Simoes HG, Prado LS, Wisloff U. Maximal Lactate Steady State is altered in the Heat.2011. International Journal of Sports Medecine.

Faude O, Kindermann W, Meyer T. Lactate Thresholds. How Valid are they? Sports Medicine 2009;39(6) 469-490

Hart S, Drevets K, Alford M, et al. A method-comparison study regarding the validity and reliability of the Lactate Plus analyzer .BMJ Open;3:e001899. doi:10.1136/bmjopen-2012-001899

Magness S, The Science of Running. 2014. Origin Press

Midgley A, McNaughton LR, Jones A.M. Training to enhance the physiological determinants of long distance running performance. 2007. Sports Medicine; 37(10).857-880.

Seiler S &  Tonnessen E. Intervals, Thresholds and Long Distance: The role of Intensity and Duration in Endurance Training.2009. Sportscience 13, 32-53

White R. et al. Determination of Blood Lactate Concentration: Reliability and Validity of a Lactate Oxidase-Based. International Journal of Sports Science

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