1

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Some Post Workout Help Needed

Answered on August 19, 2014
Created November 03, 2010 at 8:14 PM

I know this topic has been covered to death, but I'm in a bind and I could use some assistance. I've been paleo'ng for almost a year now. The first six months of eating paleo I still drank a whey protein shake with dextrose and creatine post workout (PWO). I also still had acne and digestive problems during this time. Because of the digestive issues I believe my issue to be more of a dairy intolerance than a hormonal issue. For the past six months that I have cut out whey protein, my acne has almost disappeared and my digestive health feels infinitely better. I have been struggling with recovery issues over this time though, which has never been an issue for me. I have tried to replace the whey with a goat's milk/raw egg/dextrose concoction, coconut juice, and meat with sweet potatoes, with little (very very little) success.

I'm currently considering trying BCAA tablets pre and post workout, purchasing some grass fed whey, trying powdered egg whites, or just drinking more of the goat's milk PWO.

If anyone has had any success with any of the aforementioned options, or has any other recommendations, I would really appreciate it.

On a side note, I'm 5'10'', 185lb, lean, doing Jim Wendler's 5/3/1 with crossfit for assistance, and train 5 days per week, pretty high volume. I know the obvious reasons for under-recovery are overtraining, poor nutrition, and poor sleep, but I eat an excess of calories, sleep 8-10 hours per night, and have actually cut training volume considerably over the past year. My goal is to gain mass, and increase strength.

1a8020e101199de55c1b3b726f342321

(1973)

on November 05, 2010
at 03:12 AM

Try 20g of BCAA pre-workout, makes a huge difference in my recovery.

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on November 05, 2010
at 02:55 AM

Well high amounts of intense training is not natural and most older athletes will tell you, it takes a long term toll on the body. Unless your interest is professional, it's probably better from a health perspective to keep a balanced level of exercise anyway. But from a scientific perspective, the question of the exact mechanism behind whey and its apparently long lasting popularity among weight lifters is very interesting.

6de0fd2b127bfd5cfb09a7ccdf77c56c

(182)

on November 04, 2010
at 02:05 PM

Awesome. I am officially off whey, now. Let's see what happens.

E35e3d76547b18096a59c90029e7e107

(15613)

on November 04, 2010
at 10:31 AM

I've not had acne, but whey gives me a rash almost instantaneously which quickly clears up when I stop taking whey. This shouldn't be surprising since whey is immunogenic and contains bioactive peptides.

5514047f3281f61b1139fe6483ae6989

(315)

on November 04, 2010
at 05:52 AM

Yeah, that's a very good point. I'm guessing it has something to do with how quickly whey protein is absorbed, its quality with regards to the biological value of the protein, and its BCAA content. It might just be the one supplement really works as well as body builders claim. In my case, if its causing me acne and digestive issues, I know its something that's not good for my overall health, so I'd rather just cut back on training a bit for now, and look for other options. If my goals were to change, or if I could tolerate it better in the future, I'd probably get back into whey.

B4aa2df25a6bf17d22556667ff896170

(851)

on November 04, 2010
at 04:01 AM

i dont think you are necessarily overtraining.. i was a collegiate athlete and worked out 6 days of the week, with doubles some days, all high volume. My recommendation would be to focus on your preworkout nutrition more than your post workout nutrition. Get some BCAAs before/during your workout and it will help (purple wrath is a good product). Also, get a foam roller and use that for 5-10 minutes before you sleep every night. Finally, some easy cross training every once in a while will help recovery. Swimming is good as it gets blood flowing without a lot of impact

5514047f3281f61b1139fe6483ae6989

(315)

on November 04, 2010
at 03:49 AM

When I first switched to paleo my acne got way better, but I still had a couple of small pimples around my lips and on my chin/jaw area at all times. The only thing in my diet that wasn't real, whole food was the whey. I cut out the whey and my face became the clearest its been since I took Accutane. I've tried whey a couple times since over the past few months and I actually got some pretty severe acne.

61852721b5ff3613f56f043fe890a679

(1172)

on November 04, 2010
at 02:58 AM

i'm in my third 8-week linear progression in a row and have FINALLY accepted the advice to really actually rest on rest days.i lift three days a week with a BRIEF metcon on the third day, programmed by the lifting coach. ONE OTHER day a week, i sprint. that's it.

5514047f3281f61b1139fe6483ae6989

(315)

on November 03, 2010
at 08:56 PM

Yeah, realistically, I'm probably just overtraining right now. This is the first time I've done a linear strength program with crossfit. I'll cut back on the conditioning and see how I feel.

5514047f3281f61b1139fe6483ae6989

(315)

on November 03, 2010
at 08:45 PM

I know that's probably the answer, I've just always been stubborn as far as rest days. Thanks

5514047f3281f61b1139fe6483ae6989

(315)

on November 03, 2010
at 08:34 PM

I usually train strength 2 days on, one off, 2 days on, two off, with one additional day for conditioning or oly lifts if I'm up for it (which I always was, until recently). I take my rest pretty serious and listen to my body as best I can. Also, around the time I cut whey, I also shifted toward high fat/low carb paleo. I'm currently consuming less than 150g of carbs on training day, and probably less the 80g on rest days. Thanks for the quick response.

9d741bcbe702044635f2ce3078043054

(1435)

on November 03, 2010
at 08:23 PM

It appears to me like you are still WAY overtraining. I can't stand my off days, but I make myself do them. Five days a week, if it's all strength training, is far too much. I'd venture that three is pushing it, depending on how you are splitting your workout.

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7 Answers

best answer

1
50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on November 03, 2010
at 08:48 PM

I have had similar results as you Sinn... Very similar in carb intake 150 or less training, 75 or less on non training days. In my personal experience, when I train with high intensityon consecutive days, I feel great for those two or three days and then proceed to feel absolutely dreadful. I have also notice my weight loss stalls on these zombie-like days. Very bizarre. I've been trying to pin it to something dietary, but I feel like it's just my body telling me to ease up. Tough to do as I am a former marathoner / college athlete. As Domer said above, I hate my off days. Need to re-wire

best answer

1
61852721b5ff3613f56f043fe890a679

(1172)

on November 03, 2010
at 08:52 PM

i overtrain also. i found i needed another obsession-level hobby that was NOT intense like crossfit to get myself through the dreaded "rest days."

5514047f3281f61b1139fe6483ae6989

(315)

on November 03, 2010
at 08:56 PM

Yeah, realistically, I'm probably just overtraining right now. This is the first time I've done a linear strength program with crossfit. I'll cut back on the conditioning and see how I feel.

61852721b5ff3613f56f043fe890a679

(1172)

on November 04, 2010
at 02:58 AM

i'm in my third 8-week linear progression in a row and have FINALLY accepted the advice to really actually rest on rest days.i lift three days a week with a BRIEF metcon on the third day, programmed by the lifting coach. ONE OTHER day a week, i sprint. that's it.

best answer

2
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on November 04, 2010
at 05:00 AM

This all still begs the question, did whey make that big of a difference in recovery and if so, what is in it or what special thing does it do that allows this? It's easy to say it's all just overtraining, but if it wasn't overtraining when whey was taken, then why is that?

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on November 05, 2010
at 02:55 AM

Well high amounts of intense training is not natural and most older athletes will tell you, it takes a long term toll on the body. Unless your interest is professional, it's probably better from a health perspective to keep a balanced level of exercise anyway. But from a scientific perspective, the question of the exact mechanism behind whey and its apparently long lasting popularity among weight lifters is very interesting.

5514047f3281f61b1139fe6483ae6989

(315)

on November 04, 2010
at 05:52 AM

Yeah, that's a very good point. I'm guessing it has something to do with how quickly whey protein is absorbed, its quality with regards to the biological value of the protein, and its BCAA content. It might just be the one supplement really works as well as body builders claim. In my case, if its causing me acne and digestive issues, I know its something that's not good for my overall health, so I'd rather just cut back on training a bit for now, and look for other options. If my goals were to change, or if I could tolerate it better in the future, I'd probably get back into whey.

2
D4586f8cac3bbbd49c3540f774247256

(270)

on November 03, 2010
at 08:30 PM

Overtraining. http://twitter.com/gymjones/status/16950964460 Just rest & relax for a few weeks (even months?), maybe 1 or 2 workouts per week? Keep being active, though, but with less intensity.

5514047f3281f61b1139fe6483ae6989

(315)

on November 03, 2010
at 08:45 PM

I know that's probably the answer, I've just always been stubborn as far as rest days. Thanks

1
6de0fd2b127bfd5cfb09a7ccdf77c56c

on November 04, 2010
at 01:04 AM

Back to the acne... Has anyone else found a difference in their acne after releasing whey from their lives? I have been living a paleo lifestyle for quite a while and although the acne has cleared up a bit, it is still hanging around. Perhaps the whey shakes need to go, as well. Anyone?

5514047f3281f61b1139fe6483ae6989

(315)

on November 04, 2010
at 03:49 AM

When I first switched to paleo my acne got way better, but I still had a couple of small pimples around my lips and on my chin/jaw area at all times. The only thing in my diet that wasn't real, whole food was the whey. I cut out the whey and my face became the clearest its been since I took Accutane. I've tried whey a couple times since over the past few months and I actually got some pretty severe acne.

6de0fd2b127bfd5cfb09a7ccdf77c56c

(182)

on November 04, 2010
at 02:05 PM

Awesome. I am officially off whey, now. Let's see what happens.

E35e3d76547b18096a59c90029e7e107

(15613)

on November 04, 2010
at 10:31 AM

I've not had acne, but whey gives me a rash almost instantaneously which quickly clears up when I stop taking whey. This shouldn't be surprising since whey is immunogenic and contains bioactive peptides.

0
535633b57c4a4940d1e913e7a12ee791

(1013)

on April 19, 2011
at 04:14 AM

Your over-training big time. No post workout recovery drink will make up for over-training. You need to cut back on everything, take more days off, and probably more of both than you realize. Find a relaxing hobby that you can look foreword to on your days off.

-1
05055dcbf12c81f1cce777ec365870af

(1791)

on April 19, 2011
at 05:53 AM

the body needs lots of resources to heal, from anything - if you are asking it to heal from exercise AND some kind of unknown long-term gut problem... what do you think is gonna happen? theres reasons why sick people sleep a lot. healing is costly yet priceless.

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