Sore muscles = need protein?
- 06-25-2009, 11:42 AM
Sore muscles = need protein?
I normally take 5g protein pre- and intra-workout, then 25g or so postworkout, followed up with high-protein foods (and a high protein to carb ratio) for the next 20 hours. I drink an additional protein shake the night of and/or morning after the workout. After that, my calories come from roughly 25% protein, 35% fat, 40% carbs until my next workout.
But if I had a really dynamite workout and I still have muscle soreness 2+ days later, is it wise to keep drinking a little extra protein? Normally the "Growth" phase is 4-20 hours postworkout (when a high protein to carb ratio is favorable), but if muscle soreness implies growth, should I keep taking extra protein while sore?
Thanks for any tips.
- 06-25-2009, 11:44 AM
06-25-2009, 11:48 AM
06-25-2009, 11:49 AM
I'm 5'10" 165 and trying to be as cut as possible while maintaining this weight. I eat around 100-120g per day, not including shakes. So on "extra protein needed" days I do shakes.
Mainly I'm wondering if drinking shakes to supplement my food intake would be beneficial not only on workout days, but also while I'm experiencing DOMS.
06-25-2009, 11:51 AM
You grow when you rest, not while you train. Your daily protein intake should be at LEAST 1g/lb of bodyweight and many do up to 2g/lb.
M.Ed. Ex Phys
06-25-2009, 11:52 AM
06-25-2009, 12:09 PM
06-25-2009, 12:25 PM
Also a note that just because you get DOMS does NOT imply growth. You can get DOMS and have no growth at all, and you can get growth without having DOMS.
06-25-2009, 12:59 PM
06-25-2009, 01:02 PM
06-25-2009, 01:17 PM
06-25-2009, 01:23 PM
06-25-2009, 01:36 PM
Thanks everyone for your tips! It looks like I haven't been consuming enough protein altogether, so I'll (gladly) drink more. I got an accidental double-shipment of 6 lbs of ATW, so I'll be able to tackle that in less time than I thought.
06-25-2009, 02:14 PM
Lactic acid has been thought of as causing doms, but the effects of it usually go away within a few hours. Stretching and warming up may help somewhat.
I think it is part of the adaption process your body goes through in acclimizing to your routine which leads to more stamina and strength as the muscles recover.
Eccentric Muscle Contractions are thought to be the main cause of doms.
06-27-2009, 11:20 AM
Only way to limit soreness after PK would be to work on rolls, and make sure your landing correctly. I know people who have PKed for 3+ years and still hurt themselves because they cannot land the right way.
I'm sure protien intake might help, but just the pounding on your legs from such movement is going to leave you sore
06-27-2009, 12:04 PM
06-27-2009, 07:28 PM
I really only get DOMS in the muscles that I don't work too often... So that would be my legs. I lift 5x a week tho... If I take off a few days off, my next workout session will result in DOMS. I usually fix DOMS by working out more, lol. Also being on The One helps with recovery a lot too
Guess I should mention that I take in at least my body weight in protein every day. And as Rosie said, you can most definitely have growth with out DOMS.
06-27-2009, 07:44 PM
06-28-2009, 04:39 AM
06-28-2009, 08:28 PM
06-29-2009, 01:00 AM
06-29-2009, 04:50 AM
To the OP - If you're feeling DOMS then I'd definitely look into your recovery/rehabilitation strategies, diet obviously plays a large role in this, however, protein intake shouldn't affect DOMS.
I would focus your efforts on stretching, massage and your sleeping patterns to reduce the DOMS, otherwise look into a BCAA/EAA product for during training and/or a growth hormone stimulating product such as IGF-2 (destroyed DOMS for me).
06-29-2009, 06:04 AM
06-29-2009, 07:41 AM
06-29-2009, 01:05 PM
You need a adequate amount of calories and proper sleep more then anything. You can have 1 gram of protein per pound of bodyweight but if that equals out to insufficient calories your not gonna grow and will have some nice DOMS. IMO a very balanced diet is the best. I like the 40carbs 30fat 30protein ratio.
ôLord, whom shall we go away to? You have sayings of everlasting life"- John 6:68
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