Normal to constantly ache?

clafairy1984

I workout 5 days a week for 30 -120 mins depending on day and activity. I lift weights 3x per week, cardio 2x, yoga 2x and swim once. As well as walk everywhere and take my dog out 30-45 mins a day. When I first started out I was sore all the time, but thought that my body would get used to a higher level of activity. However, I have found that my muscles constantly ache, usually in my legs. Is this normal, or should I have adapted to it by now? Does it stop aching, or do you just get used to it and put up with it?

IsaackGMOON

You know why I think you're constantly aching? You're hardly getting any protein. Your muscles probably aren't repairing themselves from strenuous activity.

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GauchoMark

IsaackGMOON wrote: »

You know why I think you're constantly aching? You're hardly getting any protein. Your muscles probably aren't repairing themselves from strenuous activity.

Along with that, you are hardly eating any sodium. If you are going to do that much exercise, you need to eat well, not just hit your calorie goal. Your body NEEDS protein, fat, and electrolytes (aka salts). If you are logging accurately, your sodium is painfully low and as is your protein.

Make sure you are getting sodium and potassium and drink a lot of water along with it. It might make you retain water initially, but your body will equalize out later.

slaite1

My legs are always a little more tired when I'm working out consistently. What are you doing for cardio and where is it in your weekly schedule? I have found that the timing of certain cardio and leg day can make a big difference.

For example, elliptical kills my legs after legs, but is ok if I have adequate time in between. Running doesn't do the same thing to me-but sprinting does.

kiela64

I have a similar problem, though I haven't been working out as much or as long as you have (3x a week). I realized that I haven't been stretching after swimming, and I need to learn some new stretches because I'm working out different parts of my body. I also realized I need to stretch after even short walks sometimes. I sleep awkwardly too, making my muscles tense and sore. Also sitting for long periods of time sometimes tenses up my calf or thigh muscles, and a bad posture will contract my shoulders/neck.

Using a heating pad or ice on the sore spot helps tense muscles relax, epsom salt baths can help, and also a massage. It's worth getting checked out by a chiropractor in case of injury. Sometimes muscles tense around an injury, or if they're tense for too long they can cause one.

clafairy1984

I mainly do classes at the gym, which are full body workouts with stretching at the end. I thought all the stretching would limit soreness. I eat a protein bar after a session. Any suggestions on how I can up my protein without going over my calorie allowance. Usually I have avocado or peanut butter on toast , fruit and either greek yoghurt or boiled egg for breakfast. Lunch is usually some kind of meat and salad sandwich with a piece of fruit. Dinner tonight is pear, walnut and blue cheese salad, yesterday jerk chicken with rice and mango salsa, day before fish and tomato salad with ciabatta. I seem to be finding it hard to hit my protein goal. Also, I though salt was bad for you??

slaite1

I'm pretty sure post-workout stretching does not do much for soreness, although I may be wrong. I would think a solid warm-up would help, or at least reduce risk of injury.

To increase protein just up your portions a bit (say-6 oz of fish instead of 4, for example) and stick to lean cuts of meat. If this will still put you over calories, just reduce another item. Take out the pear in your salad, reduce the portion of avocado, etc.

I didn't read every reply, sorry if this had been said, but I would also look at overall calories to ensure you're eating enough. If I don't eat enough (and drink enough!) I do not recover well.

wkwebby

Do you drink enough water? This can also help you flush out the toxins in your body and help recover faster. Non-fat greek yogurt that has more protein than carbs is a good protein bump. Eggs, eggs, and more eggs (with or without the yolk) is a great protein source. The yolk can be removed to save on calories.

If you need to save on calories, you can reduce on the fatty foods (avocado, and peanut butter). You get more protein per calorie than you do with fats, but keep in mind that you need healthy fats to keep you full longer. So it is easiest to replace a carb with a protein (it's a one to one on that).

daniwilford

Salt is an essential nutrient. In many western cultures there is so much added to food during processing that many people have large excesses in their diet. Too little is a serious threat to good health. Occasionally going over is not going to kill you, however if you are consistently 2-3 times or more of RDA then you could have issues with blood pressure and kidney function.
Whole grains, non-fat dairy, lean meats, fish, beans, nuts and seeds are sources I use. I have read that women who aim for 90 grams of protein per day are the most successful at fat loss and maintenance. It has worked for me. Ice those sore muscles and if you can take ibuprofen both of these will reduce inflammation which is often at the core of muscle pain.

azulvioleta6

Try adding more magnesium to your diet or taking a supplement.

clafairy1984

I've just pre planned my food intake for tomorrow and Friday. Feel free to have a look and give me any input. I've altered it with increasing protein in mind

GauchoMark

Its looking better from a protein and salt intake.

I'd suggest throwing in a couple of bananas as well just to get the soreness taken care of. That will give you some magnesium and potassium. I really think the soreness is more from a lack of electrolytes/salts.

Kalikel

If you're really achy a lot and think it's more than just the typical "I worked out" soreness, see a doctor.

But, yeah, working out can cause muscle aches.

There's just no way for anyone online to knowing it's your exercise, diet, both of those or something else entirely.

azulvioleta6

Have you tried foam rolling?

What works even better (easier to use) is a kitchen rolling pin.

ManiacalLaugh

Kalikel wrote: »

If you're really achy a lot and think it's more than just the typical "I worked out" soreness, see a doctor.

But, yeah, working out can cause muscle aches.

There's just no way for anyone online to knowing it's your exercise, diet, both of those or something else entirely.

Seconding this. If it's "achy" and not soreness, it could be a symptom of fibro or some other immuno-defficiency. It could also just be normal pain and maybe the doctor might have some other suggestions.

daniwilford

In the States a typical annual health exam often includes blood chemistry tests for levels of necessary minerals and salts. If you are due for such an exam it could not hurt to ask for these tests.

AliceDark

Your sodium totals are almost certainly inaccurate, because you're using Quick Adds (which add calories but not other nutritional information) and a lot of the entries you're using don't have the sodium information listed. For example, there's no way a sausage roll, some bacon or a package of crisps have 0g of sodium, so I doubt that's contributing to your issues.

amyf2000

I work out as much as you do. I think it took a year before I wasn't sore all the time. Now I'm usually only sore if I do something I haven't done in a while.