I've gotten out of shape in the last few weeks and so this week I've been working out every day for about an hour. I do running, spinning, weight training and calesthentics. I'm so sore I can hardly move lol. It's frustrating because I'm used to working out a lot, but my classes have been taking a lot of time lately and spring break was killer on my working out. Anyway, I was wondering if anyone had any suggestions on what foods to eat after I work out to reduce muscle soreness? My friend told me to eat extra protein if I'm sore. Any truth to that? Thanks!
protein will help with muscle repair
make sure you stretch plenty and warm up well, dont overdo
I second the Protein! and I think I heard bananas are helpful
that'll be the potassium, its more a help if you're having muscle cramps rather than for repairing muscle [I think?] but still if you're exercising potassium is very important, it'll definitely be good for your body...and bananas are a very good source of energy
Extra vitamin C is supposed to be good post workout to help with muscle repair.
Lean protein and lots of water.
thanks! i know i don't get enough protein. i also count calories and my automatic reaction is to shy away from protein because those sources are generally high in calories. i record EVERYTHING i eat to keep me on track and sometimes it's almost an obsession because i don't want to go over my daily allotment. any suggestions on how to be healthy and lose weight and NOT count calories?
After a workout make sure you eat a lean protein combined with a complex carb. You can eat peanut butter on a sandwich (half sandwich) or a natural nutritional bar (like Luna or Go Lean). But the most important thing is to drink tons of water before, during, and after your workout. Also, stretch.
Its good to be sore, but it you get to sore, then you can't workout more during the week. So find a muscle group and stick to it. For example: work your arms and then cycle for cardio.
Magnesium helps with muscle relaxation. Vitamin C helps too.
Check out www.deflame.com
It's for athletes on how the food we eat cause inflammation and pain in the body. While normal people, and even normal athletes cannot (well I know I can't) follow the deflame diet to the T, it actually has very valid points about pain and how to avoid it.
I agree with everyone saying potassium and protein are very good for repairing and relaxing muscle tissue.
For a low calorie protein, try lunch meat. I eat Oscar Meyer Deli Fresh cracked pepper turkey, smoked ham, or rotisserie seasoned chicken (all delicious) and each of them has 6 slices a serving and are between 45 and 50 calories per serving. Not high cal there.
If you are worried about going over on calories you just have to make sure you are eating LEAN (aka little to no fat) proteins. White meat and fish are the usual when it comes to lean meat. Ham and roast beef can also be lean, just check the package.
Last note on eating healthy WITHOUT counting calories (at least not on this website), is to just make sure you are eating in moderation at all times. Always measure out how much food you are putting into a meal if it comes in a large package (cereal, frozen veggies, dressings, etc) and just mentally check how much you are taking in.
Personally I don't consider peanut butter a large source of protein, although it seems a lot of people on CC do. To get 20-25 grams of protein from PB you have to eat several hundred calories worth of food. For high protein, low fat/carb sources of protein, your best bets are lean meats, fish, and protein powders. I found I recovered better if I had a protein shake post workout, along with carbs (usually a banana) and flax seed oil, which contains Omega 3's, a known natural anti-inflammatory.
your body wants protein to help build the muscles that are 'torn' from the work you've done.... but that won't help with the pain.
the only thing that helps with the pain (called DOMS by the way - Delayed Onset Muscle Soreness) is
1. move around. light activity gets the blood flowing and will give you some relief and help the muscles repair. it's tempting to drink a few beers and go to bed, but it's just as good to do light activity to circulate blood into the sore muscles. Activity such as swimming, walking, gardening, bike ride, sex, etc. Nothing that's going to strain your muscles again (don't weightlift)
2. ibuprofen. tylenol. Pain relief that works. Drink water with it.
3. hydrate, get a good night's sleep.
There really is no 'magic' answer to get rid of it. Although I'm sure people in the 1800's would consider tylenol and ibuprofen "magical". We take these "pain pills" for granted. They haven't been around forever, you know!
Prevention: The more you work out the less you get DOMS. Simple as that.
Sorry you're in pain but them's the breaks. That's what happens when you get out of shape. :)