Increase protein?
xxzenabxx
Posts: 935 Member
I currently take in about 90-100g of protein and some days I get up to 110g but my muscle recovery is slow despite me eating 2100 calories on some days! I just find it so frustrating when my muscles are still sore after a few days. But after doing a bit of research, it seems that I’m not eating enough protein. I do exercise 5 days a week and 2 active recovery days plus 8-10000 steps.
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Replies
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What is your weight, height a best guess at body fat %?1
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Doesn't sound like your DOMS is from lack of protein. Recommendation is that you eat 0.6 - 0.8 grams * your goal weight in protein, so using 132 pounds that would be 79.2 g to 105.6 g, and you are already in that range.1
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A good rule of thumb is 1 gram per lb of lean body mass. That has you a little light on protein. I would strive for 115 to 120 grams if I were you. is your training resistance training? If you are consistently sore after workouts for a few days, that also points to a couple of other things like, not enough rest, poor load management.
What kind of exercise are you doing?
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If you are not resistance training, that amount of protein is most likely sufficient.
If you are, then move the lower band up to at least 0.8g/lb and preferably 1g/lb of protein per your body weight.
Keep all other variables the same and see if a week or so at this new level doesn't improve things.
If it still remains sore then the next thing to look at is your training.0 -
A good rule of thumb is 1 gram per lb of lean body mass. That has you a little light on protein. I would strive for 115 to 120 grams if I were you. is your training resistance training? If you are consistently sore after workouts for a few days, that also points to a couple of other things like, not enough rest, poor load management.
What kind of exercise are you doing?
I exercise at home because I currently don’t go to the gym, so I’m doing resistance training 2 times a week, but I have got access to barbells and dumbbells which I use. I lift heavy on those days. Then I’m focusing on cardio intervals/circuit training 3 times a week with abs and yoga and only yoga on my 2 active rest days. I’m following nerd fitness home workouts. I’m finally enjoying my workouts. Such a shame about the soreness. This is my new routine, before I was doing upper body x2 per week and lower body x2 per week and one day cardio and yoga. I still get try and get my 10000 steps a day though.0 -
happysquatter wrote: »
If you are not resistance training, that amount of protein is most likely sufficient.
If you are, then move the lower band up to at least 0.8g/lb and preferably 1g/lb of protein per your body weight.
Keep all other variables the same and see if a week or so at this new level doesn't improve things.
If it still remains sore then the next thing to look at is your training.
That would put me at 124g per day which I’ve never done before. Sounds like something that should help with the soreness.0 -
kshama2001 wrote: »Doesn't sound like your DOMS is from lack of protein. Recommendation is that you eat 0.6 - 0.8 grams * your goal weight in protein, so using 132 pounds that would be 79.2 g to 105.6 g, and you are already in that range.
Hmmm 🤔 that’s what I thought too. That’s why I put it on here to see if there are any other ideas about my DOMS.0 -
A good rule of thumb is 1 gram per lb of lean body mass. That has you a little light on protein. I would strive for 115 to 120 grams if I were you. is your training resistance training? If you are consistently sore after workouts for a few days, that also points to a couple of other things like, not enough rest, poor load management.
What kind of exercise are you doing?
I exercise at home because I currently don’t go to the gym, so I’m doing resistance training 2 times a week, but I have got access to barbells and dumbbells which I use. I lift heavy on those days. Then I’m focusing on cardio intervals/circuit training 3 times a week with abs and yoga and only yoga on my 2 active rest days. I’m following nerd fitness home workouts. I’m finally enjoying my workouts. Such a shame about the soreness. This is my new routine, before I was doing upper body x2 per week and lower body x2 per week and one day cardio and yoga. I still get try and get my 10000 steps a day though.
There is your answer. While I think it's good to increase your protein a little, you have started a new routine and your body is not conditioned to it yet. How long ago did you start it?
Also, you were working your last routine 4 days per week. This one only 2. I can de-condition somewhat in a week. Enough to get a little soreness. Also, the intervals and circuit training may be interfering with your recovery if they are intense.2 -
A good rule of thumb is 1 gram per lb of lean body mass. That has you a little light on protein. I would strive for 115 to 120 grams if I were you. is your training resistance training? If you are consistently sore after workouts for a few days, that also points to a couple of other things like, not enough rest, poor load management.
What kind of exercise are you doing?
I exercise at home because I currently don’t go to the gym, so I’m doing resistance training 2 times a week, but I have got access to barbells and dumbbells which I use. I lift heavy on those days. Then I’m focusing on cardio intervals/circuit training 3 times a week with abs and yoga and only yoga on my 2 active rest days. I’m following nerd fitness home workouts. I’m finally enjoying my workouts. Such a shame about the soreness. This is my new routine, before I was doing upper body x2 per week and lower body x2 per week and one day cardio and yoga. I still get try and get my 10000 steps a day though.
There is your answer. While I think it's good to increase your protein a little, you have started a new routine and your body is not conditioned to it yet. How long ago did you start it?
Also, you were working your last routine 4 days per week. This one only 2. I can de-condition somewhat in a week. Enough to get a little soreness. Also, the intervals and circuit training may be interfering with your recovery if they are intense.
Yes I can see your point, but I keep my circuits short (about 15-20 minutes) to avoid over training. I just enjoy them so much. So should I bother to increase protein?0 -
A good rule of thumb is 1 gram per lb of lean body mass. That has you a little light on protein. I would strive for 115 to 120 grams if I were you. is your training resistance training? If you are consistently sore after workouts for a few days, that also points to a couple of other things like, not enough rest, poor load management.
What kind of exercise are you doing?
I exercise at home because I currently don’t go to the gym, so I’m doing resistance training 2 times a week, but I have got access to barbells and dumbbells which I use. I lift heavy on those days. Then I’m focusing on cardio intervals/circuit training 3 times a week with abs and yoga and only yoga on my 2 active rest days. I’m following nerd fitness home workouts. I’m finally enjoying my workouts. Such a shame about the soreness. This is my new routine, before I was doing upper body x2 per week and lower body x2 per week and one day cardio and yoga. I still get try and get my 10000 steps a day though.
There is your answer. While I think it's good to increase your protein a little, you have started a new routine and your body is not conditioned to it yet. How long ago did you start it?
Also, you were working your last routine 4 days per week. This one only 2. I can de-condition somewhat in a week. Enough to get a little soreness. Also, the intervals and circuit training may be interfering with your recovery if they are intense.
Yes I can see your point, but I keep my circuits short (about 15-20 minutes) to avoid over training. I just enjoy them so much. So should I bother to increase protein?
Yes, bump it up.0 -
Thanks for the update with your workout routine
Like @mmapags said, the decrease in work out days is probably your answer
Are you doing full body 2x a week? If it's flexible, can you increase that to 3x - the third day can be light if the other two are moderate to heavy1
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