5

votes

Should you eat more if your body is sore?

Answered on August 19, 2014
Created December 19, 2011 at 1:43 AM

Hypothetical situation:

You have a Crossfit competition or some form of activity of equivalent high intensity and the next day you are sore EVERYWHERE...arms, traps, shoulders, neck, back, abs, butt, hell even the back of your knees are sore. At that point your body should be recovering from whatever crazy thing you did, and I would imagine that being at that level of soreness is your muscles saying "HEY IM TRYING TO RECOVER HERE HELP ME OUT!"

Ive come to notice on days like this I am starving, no matter how much I eat, and I dont ever get that little "bloat" I usually get after Im done eating a normal meal on a normal day.

Should you eat more that day to help your body recover? Or should you eat as if you feel totally normal?

77877f762c40637911396daa19b53094

(78467)

on December 19, 2011
at 02:25 PM

I still get "too sore" after workout and for "too long". Could you expand your leptin-soreness theory a little bit more.

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on December 19, 2011
at 06:20 AM

True, Andy. It makes sense for someone who is already lean; not for someone trying to lose.

Dfada6fe4982ab3b7557172f20632da8

(5332)

on December 19, 2011
at 02:48 AM

eat less then, and possibly workout less intensely if you're feeling too tired

273729a18d2f18903815d2644a4d64de

(1683)

on December 19, 2011
at 02:02 AM

@AndyM that is my issue....ive put on 7ish pounds of muscle since starting paleo but i cant lose body fat.

Dfada6fe4982ab3b7557172f20632da8

(5332)

on December 19, 2011
at 01:56 AM

A prime reason, of course, why losing fat is hard to achieve when trying to build muscle.

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8 Answers

3
Dfada6fe4982ab3b7557172f20632da8

(5332)

on December 19, 2011
at 01:48 AM

It depends how fast you want to recover, and if you're ultimately aiming to lose weight. You probably want to look more to micro-nutrients, but if you're feeling that sore then I'd say you've already gone astray and should have been doing more on the day of the workout.

1
072fd69647b0e765bb4b11532569f16d

(3717)

on December 19, 2011
at 03:12 AM

As always, "it depends" is the answer. As others have suggested, if your goal is leaning out, extra food may not be the answer. However, if you are competing at something as rigorous as CF, then competing and leaning out may be counter-productive. If you hit a really big workout, immediately afterward is the time to start fighting off the next day's soreness, even if you aren't all that hungry then. I'm not usually hungry immediately after working out but am finding that BCAAs post workout are helping reduce my soreness. If you get to the next day are are both sore and hungry, by all means eat and don't skip the fat.

1
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 19, 2011
at 01:50 AM

In a word, yes. After an unusually hard workout, you'll need nutrients to repair your body and refill your energy stores. If you're that sore, you may have over-worked for your fitness level so be kind and give your body healthy food to get better.

EDIT: I don't know if you're like me, but I noticed that I tend to over-work because I don't feel tired or sore until hours after the workout. So, it's hard to know when you do too much until later.

0
082bf04a7486991c5e573a66f1404b3e

on December 19, 2011
at 10:55 AM

Short answer yes.

Other answers include:

  • stretch after your workout.

  • the 'all over' soreness only really afflicts those who are either new to training, or only do it once a week.

0
1820e2a8a435da2339593485379bb50d

on December 19, 2011
at 09:02 AM

I know its not strictly Paleo, but Ive been having a good quality protein shake straight after my workout along with 10g of glutamine and my post-workout soreness has disappeared, and I'm working out harder than ever! I would also recommend another 10g of glutamine before bed along with magnesium and zinc which also help with recovery and muscle building.

0
77ef7eaba743037c022c7fd28d5f99e1

(380)

on December 19, 2011
at 03:41 AM

If it's already the next day and you're already sore, absolutely up the protein and definitely the fat. Sleep your ass off. Body fat probably won't be going anywhere if your body's spending too much time in a stressed recovery mode.

Mineral water, maybe a mineral supplement for all that you sweat out during the workout.

You can usually stave this off by mainlining sweet potato within 30-40 minutes of a workout, and a good amount of protein shortly after that. Some coconut water can be good post-workout if you tolerate it well.

0
Fb67dc30cead043d1d13ea503a3044dc

(3280)

on December 19, 2011
at 01:53 AM

I am always RAVENOUS the day after a major workout. I take it as my body saying "SEND BUILDING MATERIALS, STAT!" I feed like mad when I'm in a period of working out like mad, particularly on protein (that's what I crave after working out). I figure with all the muscle repair going on, my body needs it. I don't know any of the science behind it, but I do know I feel fantastic when I eat plenty after working hard.

273729a18d2f18903815d2644a4d64de

(1683)

on December 19, 2011
at 02:02 AM

@AndyM that is my issue....ive put on 7ish pounds of muscle since starting paleo but i cant lose body fat.

Dfada6fe4982ab3b7557172f20632da8

(5332)

on December 19, 2011
at 02:48 AM

eat less then, and possibly workout less intensely if you're feeling too tired

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on December 19, 2011
at 06:20 AM

True, Andy. It makes sense for someone who is already lean; not for someone trying to lose.

Dfada6fe4982ab3b7557172f20632da8

(5332)

on December 19, 2011
at 01:56 AM

A prime reason, of course, why losing fat is hard to achieve when trying to build muscle.

-1
3a567c1637db69f1455ce35e78201a2c

(1054)

on December 19, 2011
at 01:53 PM

Since I have completed Dr Kruse's Leptin Prescription Reset Protocol I am no longer sore after doing intense resistance to failure lifting and after doing windsprints. But I do allow 3 days rest for each muscle group.

This is how you know one is leptin sensitive at the muscles.

I only eat twice a day...75% fat, 20% protein 5% carbs Never hungry and building muscle daily and weight stable.

77877f762c40637911396daa19b53094

(78467)

on December 19, 2011
at 02:25 PM

I still get "too sore" after workout and for "too long". Could you expand your leptin-soreness theory a little bit more.

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