D.O.M.S

chiliflea

Hi there!

Just wondering on what people's take on Delayed Onset Muscle Soreness is...

I did a new kettleworx class on Tuesday and have since put on 2lbs! Thighs are soooo sore and obviously while I know it's no pain no gain was just wondering how long the water retention tends to last?

I've been drinking water and doing light exercise to help keep the muscles supple but was wondering should I be drinking some kind of protein drink after such a workout to help the muscles repair quicker?

Any advice is appreciated!

Thanks

tinareet

I did a strength training session for first time in ages on Tuesday evening, and boy did my arms hurt and that. Do gentle stretches every day and keep your water intake high, and hopefully it will subside in a few days. My weight is back to normal again this morning, just in time for another strength training session.lol!
xx

SGartz

Hi there!

Just wondering on what people's take on Delayed Onset Muscle Soreness is...

I did a new kettleworx class on Tuesday and have since put on 2lbs! Thighs are soooo sore and obviously while I know it's no pain no gain was just wondering how long the water retention tends to last?

I've been drinking water and doing light exercise to help keep the muscles supple but was wondering should I be drinking some kind of protein drink after such a workout to help the muscles repair quicker?

Any advice is appreciated!

Thanks

Stay away from the protein drinks if you are on a calorie deficit. As long as you are taking enough protein throughout your day your muscles should have all they need to repair. Think about it, when you are on a calorie deficit you are not looking to build muscle, just retain to promote your body to use fat for energy, not muscle - as muscle is a major burner of calories.

DOMS is awesome, if you don't have doms after a workout especially weights you probably are not working hard enough. If you are doing cardio activity then your DOMS should not be too bad once your body gets used to the range of motion of the exercise you are doing.

I would stear clear from Protein shakes, you will just be taking in extra calories that you don't need.

backinthenines

I LOVE DOMS. :drinker:

It's "good pain". :laugh:

Learn to enjoy it. It'll wear off by itself.

backinthenines

I would stear clear from Protein shakes, you will just be taking in extra calories that you don't need.

It's an opinion I would wholeheartedly disagree with.

I take on extra protein and glutamine when I strength train and I know for a fact that it helps my muscle recovery.

Of course you need to log it to ensure you still stay within your allocated calorie allowance.

chiliflea

thanks peeps... As I usually do my kettlebell class in the evening I usually don't want to eat afterwards so I was thinking a protein shake would help me get back the calories I'd exercised (around 450-500) and also help my muscles repair...

Must say that I am quite enjoying the pain though! Just wish it wouldn't show on the scale!

SGartz

I would stear clear from Protein shakes, you will just be taking in extra calories that you don't need.

It's an opinion I would wholeheartedly disagree with.

I take on extra protein and glutamine when I strength train and I know for a fact that it helps my muscle recovery.

Of course you need to log it to ensure you still stay within your allocated calorie allowance.

If you meet your daily protein requirements then why have the shakes? Besides, you indicate you "Strength Train" so your goal is diferent to the OP. It the OP is not strength training, she is looking to burn calories either by exercise or by controlling her diet. Protein shakes are calories in my opinion she doesn't need.

If she was strength training, trying to increase muscle and smash personal bests then yeah, I would say by all means have a protein shake!

Besides, protein shakes make you parp! :-D

bmontgomery87

I'd suggest shakes.
Because chances are your daily protein requirements are lower than they should be. Strength training is great and I get that your goal isn't to gain muscle mass, but allowing your muscles to grow is going to lead to a better overall body composition. When first starting out you will gain a little bit of muscle even while eating at a caloric deficit.. I know I did.

Glutamine doesn't have sufficient scientific studies showing that it really makes a difference. I wouldn't pay the money for it.

Creatine makes a world of difference. But thats your choice.


Also responding to the "DOMS is awesome, if you don't have doms after a workout especially weights you probably are not working hard enough.". Not really true. If you're eating properly, and taking recovery supplements, and have everything on point, you aren't always going to be sore. I have a lot of great workouts without soreness.
Leg days always end up causing DOMS. But I've had a lot of chest and tri days without it.

SGartz

Dude, after my workouts I am sore, and after 10 years training as a boxer I can tell you I know a thing or two about gruelling workouts!! Saying that, it was a tongue in cheek comment, of course everyone is different and recovey rates vary from person to person. You don't get doms after a heavy deadlift day??!

I'd suggest shakes.
Because chances are your daily protein requirements are lower than they should be. Strength training is great and I get that your goal isn't to gain muscle mass, but allowing your muscles to grow is going to lead to a better overall body composition. When first starting out you will gain a little bit of muscle even while eating at a caloric deficit.. I know I did.

Glutamine doesn't have sufficient scientific studies showing that it really makes a difference. I wouldn't pay the money for it.

Creatine makes a world of difference. But thats your choic


Also responding to the "DOMS is awesome, if you don't have doms after a workout especially weights you probably are not working hard enough.". Not really true. If you're eating properly, and taking recovery supplements, and have everything on point, you aren't always going to be sore. I have a lot of great workouts without soreness.
Leg days always end up causing DOMS. But I've had a lot of chest and tri days without it.

bmontgomery87

Yeah. But you aren't gonna get DOMS from everything. I have tons of great gym days, and the next day I'm not sore.
I've learned that soreness isn't always a sign of a good workout.


I know shes on a calorie deficit, but I'd find a way to fit in a 100 calorie protein shake as opposed to 100 cals worth of extra carbs or something.

SGartz

I know shes on a calorie deficit, but I'd find a way to fit in a 100 calorie protein shake as opposed to 100 cals worth of extra carbs or something.

It boils down to how much protein your body needs to recovery from a workout. Thanks to supplement companies, they would have you believe you need protein shakes every 2 minutes! The truth is if you are meeting your protein requirements FOR YOUR GOAL then I fail to see why you can't meet it withing you daily food intake.

Here's a good artcle for the OP

http://health.msn.com/healthy-living/articlepage.aspx?cp-documentid=100166349

bmontgomery87

I know shes on a calorie deficit, but I'd find a way to fit in a 100 calorie protein shake as opposed to 100 cals worth of extra carbs or something.

It boils down to how much protein your body needs to recovery from a workout. Thanks to supplement companies, they would have you believe you need protein shakes every 2 minutes! The truth is if you are meeting your protein requirements FOR YOUR GOAL then I fail to see why you can't meet it withing you daily food intake.

Here's a good artcle for the OP

http://health.msn.com/healthy-living/articlepage.aspx?cp-documentid=100166349

Agreed. But she might not be meeting those requirements for her goal. She might meet the guidelines MFP is giving, which is what maybe 50 grams per day. I've done the 50-100 grams a day, and I've done the high protein diet, and I've seen dramatically different results in muscle growth and in recovery.
I'm not big on getting all my protein from supplements, but if I can't get it all from food, I gotta get it somehow.

backinthenines

Besides, protein shakes make you parp! :-D

Ha. :laugh: Speak for yourself. Mine don't make me parp!! :drinker:

Maybe try an isolate next time?

backinthenines

Glutamine doesn't have sufficient scientific studies showing that it really makes a difference. I wouldn't pay the money for it.

Creatine makes a world of difference. But thats your choice.

The evidence for both is shaky.

There are glutamine fans, who say creatine does nothing for them and vice versa.

To each their own.

bmontgomery87

Besides, protein shakes make you parp! :-D

it does with me. lol. 200 grams of protein a day. I dunno how I keep a girl..