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Fitness Lactate Threshold

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Based on your genetics, your genetic predisposition for Lactate Threshold is

Low
Low
Normal
High

What does this mean?

 

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How Is Your Genetic Risk Calculated?

This result is based on the SNPs(single nucleotide polymorphism)that are associated with Lactate Threshold.

Genes
Your Genotype
What it means?
Genes: PPARGC1A
Your Genotype: AG
What it means? Typical lactate threshold
Genes: PPARD
Your Genotype: AG
What it means? Lower lactate threshold
!

Limitations

This report does not diagnose any health conditions or provide medical advice. This should not be used as a diagnostic tool.
This result is limited to existing scientific research.
Please consult with a healthcare professional before making any major lifestyle changes or if you have any other concerns about your results.

What is Lactate Threshold?

During rest and under steady-state exercise conditions, there is a balance between blood lactate production and blood lactate removal. Lactate threshold (LT) is defined as the intensity of exercise at which lactate is produced as a byproduct and builds up in the bloodstream faster than the body can remove it. Lactate threshold is the point at which lactate starts to accumulate in the blood over a period of time. Lactate is produced as a byproduct to produce energy. When lactate builds up in the blood, it decreases the pH of the blood, making it more acidic. This lactate threshold is marked by a slight drop in pH (from 7.4 to about 7.2) that is thought to cause fatigue and reduce the power of muscle contractions. With these changes, the athlete is forced to back off or slow down. The advantage of having a high LT is that you can work at a higher intensity for a longer time before lactate levels become intolerable. Because of this, many consider LT a great way to predict an athlete's performance in high-intensity endurance sports. LT is also used by many athletes to determine training plans.

How It Affects Your Body

Lactate threshold is the most common factor that can limit your physical activity performance.

During moderate exercise intensity, any lactate produced by the muscles is removed by the body without it building up. With a higher exercise intensity, the lactate production will exceed the regular breakdown rate, causing the blood lactate concentration to increase and accumulate at the muscle, eventually moving to the bloodstream.

One of the key signs of a low lactate threshold is when you feel fatigued shortly after undertaking physical activities. Therefore, in order to increase your exercise capability, you will need to increase your lactate threshold. Muscle fatigue is the result of going beyond your exercise capability, which in turn increases lactate production. The key point here is to make your muscles utilize more oxygen to get rid of lactic acid and convert it to energy.

Symptoms of Lactate Build-Up

Suggested Lifestyle Changes

Dietary Recommendations:

  1. Intake of Hydroxy-methyl-butyrate (HMB) aids your muscle cells in burning fatty acids for energy, which decreases the lactic acid threshold by reducing the requirement for carbohydrate sources of energy.
  2. Consume foods that are high in HMB include pineapple, asparagus, avocado, cauliflower, grapefruit, red meat, etc.
  3. Consume food that are rich in vitamin C (eg. elderberries) and magnesium (eg. nuts, leafy greens and legumes).
  4. Supplements should be taken 30 - 60 minutes before your physical activity.

Supplement Recommendations:

  1. Manganeses (10 mgorkgorday) is an important mineral that can convert lactic acid to energy and helps improve connective tissue health.
  2. Consider BCAA supplementation. Studies have found that BCAA supplementation increases the lactate threshold and may be effective in increasing exercise endurance capacity.
  3. Supplement: Creatine supplementation are found to be able to decrease lactate during incremental cycling exercise, and are likely to be able to increase lactate threshold.

Exercise Recommendations:

  1. Regularly exercise to train your muscles to increase the lactate threshold.
  2. Strength training will be able to increase lactate threshold, thus improving endurance performance.
  3. It? important to warm up before your exercise and trech after your exercise. This is because it increases the blood circulation and provides more oxygen to your muscles, resulting in lactate reduction.

Result Explanation Recommendations:

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