We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!
Reducing Muscle Fatigue With Citrus
Coach_Tyler
Posts: 5 Member
Hey guys! Check out this short post by a well-respected doctor and nutritionist, Dr. Michael Greger:
Citrus fruits may reduce muscle fatigue
The same lactic acid that makes yogurt tangy is the same lactic acid that builds up in our muscles when we exercise strenuously. If, like when we're sprinting, lactic acid builds up in our muscles faster than it can be removed we can end up with a burning sensation in our muscles, forcing us to stop.
Now, if we train, we can increase the number of blood vessels in our muscles and clear out the lactate faster. A recent study analyzed the effects of citrus on women on an aerobic training program of running and walking. At the end of three months their lactate levels during exercise dropped 17%, but those on the same program who drank 2 cups of orange juice a day dropped their levels 27%. They did the same exercise program, but the citrus group experienced a significant decrease in blood lactate concentration, indicating an improvement in physical performance with less muscle fatigue.
I don't recommend drinking juice, because you're losing all that wonderful fiber - so the whole fruit is nearly always better than fruit juice and can accomplish the same results.
Citrus fruits may reduce muscle fatigue
The same lactic acid that makes yogurt tangy is the same lactic acid that builds up in our muscles when we exercise strenuously. If, like when we're sprinting, lactic acid builds up in our muscles faster than it can be removed we can end up with a burning sensation in our muscles, forcing us to stop.
Now, if we train, we can increase the number of blood vessels in our muscles and clear out the lactate faster. A recent study analyzed the effects of citrus on women on an aerobic training program of running and walking. At the end of three months their lactate levels during exercise dropped 17%, but those on the same program who drank 2 cups of orange juice a day dropped their levels 27%. They did the same exercise program, but the citrus group experienced a significant decrease in blood lactate concentration, indicating an improvement in physical performance with less muscle fatigue.
I don't recommend drinking juice, because you're losing all that wonderful fiber - so the whole fruit is nearly always better than fruit juice and can accomplish the same results.
0
This discussion has been closed.