4

votes

More muscle soreness/inflammation after working out (with paleo)

Answered on August 19, 2014
Created February 28, 2012 at 11:53 AM

Since I've excluded grains, legumes and significantly reducing suger intake and eating 300 grams of organic lamb liver every week, fatty parts of lamb with bones boiled (low heat longer time), home made hamburgers/meatballs of ground deer meat, cold smoked salmon, pasteured eggs etc, with lots of vegetables and ghee/coconut oil everytime, I've experienced much more muscle soreness. To this, I should probably note, I take magnesium-oxide supplements and I usually have a reasonable amount of organic rice or organic potatoes (never had any trouble with carbs since I'm into heavy weight lifting) and drink raw organic goats milk together with D/K2-drops or have it with some nuts/berries. I also eat quite much organic fruits of different kinds, and recently I started making my own kefir using raw organic goats milk.

Did'nt really find any question that refers to the same issue. My view on muscle soreness after working out is that it's good, that the inflammation serves a metabolic and muscle building function (http://www.t-nation.com/free_online_article/most_recent/managing_inflammation). Because of this I'm not really concerned, but I wonder if anyone else has other thoughts about this? You always seem to hear about the negative sides of inflammation and the encouragement to eat anti-inflammatory foods.

My theory is, since I've become much stronger with the new foods I can also take heavier weights, so I get sore after each workout - and that alot. I use to only get sore after a long break or in the beginning of a excerise I've never tried before, I could even avoid being sore for many months with consistent weight lifting. Is my inflammatory response healed or worsened, sound or alarming?

E3d70aeba50c3b761ddd88512db8a971

(65)

on February 29, 2012
at 10:48 AM

I sleep around 9-10 hours per night, which I'm currently trying to shorten to around 7-8 hours. Since going paleo I've also got a new job at a youth center half time. It's good fun playing with kids and all but it can be quite stressful as well and I definitely need to get rid of some stress in my life. Though it has become much better since changing my diet, I can also be quite stressed about food since it's such a contrast to other more readily available and cheap foods (not really tempting at all, but it involves so much choices, information and money). And my computer stresses me =)

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 29, 2012
at 03:54 AM

has your carb level intake dropped? apart from the heavier weights mentioned, the only other thing that comes to mind may be your muscle glycogen levels have changed (reduced) with your change in diet?

Ce7e28769d92d5de5533e775b1de966e

on February 29, 2012
at 03:37 AM

Loves me The Rippetoe! Just make sure you're getting plenty of rest and such between your workouts.. 1-2 days off between the heavy sets. Mobility or other fun things on those off days. Finally figured that one out, much better for it. You forgot to mention the blood donation! Umm.. yeah :)

E3d70aeba50c3b761ddd88512db8a971

(65)

on February 28, 2012
at 05:14 PM

Agreed! I've actually been, subconsciously, taking longer pauses between sessions and not pushing it if I'm not feeling great. This way i guess I've increased the weights and therefore also muscle respons (the soreness).

E3d70aeba50c3b761ddd88512db8a971

(65)

on February 28, 2012
at 05:12 PM

I usually have a cold bath after my usual 15 minutes in the sauna after a session, it feels really good but I don't know if it affects the soreness. Thanks for the links, I'll check them out!

E3d70aeba50c3b761ddd88512db8a971

(65)

on February 28, 2012
at 05:09 PM

+1 for the reference to Rippetoe and the good answer. Like your mindset! I can also add that donating blood the day after a session extends the soreness period waay long (noticed last week).

E3d70aeba50c3b761ddd88512db8a971

(65)

on February 28, 2012
at 05:05 PM

Forgot to mention that my joint pains have lessened in the same time as my DOMS has increased. The soreness usually comes the day after and can last anywhere up to 1-4 days depending on how long the break was before the session. I wasn't this sensitive before going paleo, but as jesuisjuba says I think it's mostly because i can lift heavier weights.

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7 Answers

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5
Ce7e28769d92d5de5533e775b1de966e

on February 28, 2012
at 12:50 PM

IMO you're stronger and able to push more loads.

Getting strong is hard work, as Mark Rippetoe says.

Stress adaptation! When you tax your body it rises to the challenge by growing stronger. Your bones get denser, your muscle fibers increase their contractile potential, and your ability to recruit those muscle fibers becomes more efficient. Increase weight, increase capacity; increase capacity, increase weight. It all works together and this is what you're doing and why you're feeling it.

Continue to eat as fantastically as you have been and keep close tabs on your body so you don't get injured.

Note: I'm definitely sore on certain days and my weights have gotten... heavy. Like, holy sh*t I can't believe how much I've gained in strength. Loads of mobility work, fish oil, a richly varied diet, and loads of sleep is keeping me optimum. I take just as much care of my body under the bar as I do outside of it, and I'm stronger and healthier for it.

E3d70aeba50c3b761ddd88512db8a971

(65)

on February 28, 2012
at 05:09 PM

+1 for the reference to Rippetoe and the good answer. Like your mindset! I can also add that donating blood the day after a session extends the soreness period waay long (noticed last week).

Ce7e28769d92d5de5533e775b1de966e

on February 29, 2012
at 03:37 AM

Loves me The Rippetoe! Just make sure you're getting plenty of rest and such between your workouts.. 1-2 days off between the heavy sets. Mobility or other fun things on those off days. Finally figured that one out, much better for it. You forgot to mention the blood donation! Umm.. yeah :)

1
543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 29, 2012
at 04:03 AM

has your carb level intake dropped? apart from the heavier weights mentioned, the only other thing that comes to mind may be that your muscle glycogen levels have changed (reduced) with the changes in your diet?

I know with myself (n1), the lower my carb intake, the sorer my muscles & longer the recovery.
Although this seems to apply more to high intensity workouts like sprint intervals, than to lifting weights (tho i tend not to lift really heavy).

1
246ebf68e35743f62e5e187891b9cba0

(21430)

on February 28, 2012
at 12:28 PM

I'm more likely to believe you are simply more sensitive to it. I had similar results, because on Paleo none of my other inflammatory issues (besides a bum juvenile-arthritis hip) existed, so when I did have some muscle soreness it was that much more noticeable.

And, if you are pushing heavier weights, that will have an impact.

What is the duration and onset like? Are you sore within an hour or two of lifting, or does it appear the day (or two days after)? How long are you sore following a good session?

E3d70aeba50c3b761ddd88512db8a971

(65)

on February 28, 2012
at 05:05 PM

Forgot to mention that my joint pains have lessened in the same time as my DOMS has increased. The soreness usually comes the day after and can last anywhere up to 1-4 days depending on how long the break was before the session. I wasn't this sensitive before going paleo, but as jesuisjuba says I think it's mostly because i can lift heavier weights.

0
35ba1f50dad25c85ac1aa2599fe5c5cb

(2485)

on February 29, 2012
at 06:08 AM

So what's your sleep like? Your work? Your stress level overall? Some of those things could be affecting you more than the food.

E3d70aeba50c3b761ddd88512db8a971

(65)

on February 29, 2012
at 10:48 AM

I sleep around 9-10 hours per night, which I'm currently trying to shorten to around 7-8 hours. Since going paleo I've also got a new job at a youth center half time. It's good fun playing with kids and all but it can be quite stressful as well and I definitely need to get rid of some stress in my life. Though it has become much better since changing my diet, I can also be quite stressed about food since it's such a contrast to other more readily available and cheap foods (not really tempting at all, but it involves so much choices, information and money). And my computer stresses me =)

0
Ec6e6cb0bee067776433dea987d6c844

on February 29, 2012
at 02:26 AM

Sounds like you have good nutrition going on. You might want to switch to a more bioavailable Mg like citrate or malate. Active recovery might help also.

0
Ccacf7567273244733bc991af4ac42ed

on February 28, 2012
at 03:07 PM

Chronic inflammation is bad. Short-term is necessary. And if you are now lifting heavier weights - and your muscles are getting bigger - you may also need more time, care and attention to recover than you are used to.

E3d70aeba50c3b761ddd88512db8a971

(65)

on February 28, 2012
at 05:14 PM

Agreed! I've actually been, subconsciously, taking longer pauses between sessions and not pushing it if I'm not feeling great. This way i guess I've increased the weights and therefore also muscle respons (the soreness).

0
Ee70ee808f748374744404a00e1c22ed

(1163)

on February 28, 2012
at 03:03 PM

Sounds like you are giving your body what it needs, so I don't think the soreness is anything detrimental. You might try taking a cold shower or bath after your workout- cold showers have been great for my muscle recovery. Here's a relevant article on muscle soreness from one of my favorite resources, Begin to Dig- here is Part 1 http://www.begin2dig.com/2009/09/doms-part-1-what-is-delayed-onset.html (about DOMS, and what doesn't work to reduce it) and Part 2 http://www.begin2dig.com/2009/09/doms-part-2-what-works-to.html (effective ways to reduce the symptoms).

E3d70aeba50c3b761ddd88512db8a971

(65)

on February 28, 2012
at 05:12 PM

I usually have a cold bath after my usual 15 minutes in the sauna after a session, it feels really good but I don't know if it affects the soreness. Thanks for the links, I'll check them out!

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