Body recovery when eating less calories?

bigjoost
bigjoost Posts: 53
in Fitness and Exercise
Hey all I got a fitness related question. Lately I've been having all these little injuries, first my ligaments in my arms were hurting a couple days, then my wrists and now my shoulder is killing me. I've made a new exercise plan with some more strength exercises instead of a lot of easy strength and some cardio. I don't really feel like I am pushing myself too hard, I've pushed way harder in the past and I didn't have these problems (well of course at times, but not really in this frequency). This is the first time I am really restricting my calorie intake though so I thought that might be the problem. Do I have to eat a little bit more when I do a strength training? Maybe before/after? Specific foods? Should I take it easy for a little bit (that is going to be hard for me :P)? Or maybe it's just bad luck... Some advice from all you knowledgeable people would be great. Thanks in advance, sorry for the wall of blabber.

Replies

  • scottb81
    scottb81 Posts: 2,538 Member
    You need to eat enough to recover. I looked at your food diary and your total amount generally doesn't look too bad although you could probably eat more and still lose. However, looking at the past few days your protein looks way too low. It probably should be up around 120, if not more, per day if you are strength training. You need the amino acids to rebuild and recover between weight sessions.

    Drink more milk or eat more meat.
  • bigjoost
    bigjoost Posts: 53
    Thanks for the advice, I will eat more protein definitely. I am allergic to milk however, is there a good substitute you can advise me?
  • trud72
    trud72 Posts: 1,912 Member
    there is soya products out there or almond milk too(a lot are not allergic to milk but to the lactose in it)
    hope this helps x :smile:
  • bigjoost
    bigjoost Posts: 53
    Anything that can maybe be put on bread or as a snack? I still want to eat with my family so if I can I don't want to change my dinner too much. I've been eating chickenfilet but found out that is not that much protein. Is turkey better?
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    can you eat eggs? eggs are a good cheap source of protein
  • bigjoost
    bigjoost Posts: 53
    Yes I can. Maybe I should start workout days off with baked eggs. I also have some powder I got from a friend which says 20,5 gram protein per 25 gram (one portion), but it's disgusting and I have to use water instead of milk. If I should I will start taking it again though.
  • athenasurrenders
    athenasurrenders Posts: 278 Member
    Do you like tuna? I eat one of those mini individual cans of tuna on toast when I need a protein boost. Or mackerel. Good fats in there too.
  • bigjoost
    bigjoost Posts: 53
    I don't like fish in general :P But I think that I will find something now that I know to up my protein. Thanks everybody for contributing!
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Have you been working out intensively for a long time without a break? If so taking a week off to allow your body fully recover may be worth a try.

    And make sure you get enough protein as others have said.
  • bigjoost
    bigjoost Posts: 53
    Not with working out, but I have a very demanding summer job and the days I don't work I exercise. I took a break over the weekend, that already worked wonders. Again thanks for the help :)
  • gogoboobzilla
    gogoboobzilla Posts: 91 Member
    Thanks for the advice, I will eat more protein definitely. I am allergic to milk however, is there a good substitute you can advise me?

    Soy, just not massive amounts of it. How allergic to milk are you? Can you have milk chocolate? Because Cliff Chocolate Mint builders bars are a great source of protein that tastes good. I buy them by the box at Walmart. I'm sure Cliff has plenty of dairy-free options, too. I stay away from stuff like Met-RX because of all of the corn syrup and fillers in it, though.

Categories