Keto post workout - how to beat soreness?!

(Momo) #1

Ok fans… I know I’m a big girl with a lot of weight to lose, but I’m down 55 pounds. 370lb is a lot of person to sling around and I know it takes time. This is my third week at the gym, and I cannot shake the overall muscle pain. How do you beat that? Everything hurts! All the basic online resources I read says you’re supposed to “eat bananas” or have a smoothie or drink chocolate milk after a workout but I plan to stick to my keto lifestyle! How do YOU beat this?!

Why the muscle soreness and being tired?
(jilliangordona) #2

Epsom salt baths, avocados, and good old fashioned stretching!

It also reduce over time, keep on pumping that iron girl!

(Momo) #3

The avocados I got! (Could LIVE on them!) the stretching I can do too… haven’t tried Epsom salts. I’m a nurse! You’d think I’d know that :woman_facepalming:t2:

#4

Coffee, caffeine helps. The other stuff that helps is terrible for you like NSAIDS but at only week 3 you SHOULD be hurting it’s a GOOD thing! Only other non pill thing I’d recommend is taking BCAA’s for your muscles. Helps me huge when I fast with muscle soreness, I still lift 4x a week when I fast and it’s a night and day difference should help a little for you, but starting out is painful, but again, that’s GOOD! Welcome to the gym! Magnesium at night should help soreness in the night and morning. Just don’t take too much, doesn’t turn out well.

(Momo) #5

Allergic to all NSAID’s so no worries about that! BCAA’s?? Clarify?

(jilliangordona) #6

Branched chain amino acids. You can order them online, my pre workout has them. Check carbs and not so great ingredients. Below is what I use! Some don’t do well on sucralose which is one of the ingredients.

(jilliangordona) #7

Also, if you ever have other fitness questions let me know! I love talking about it and have a good amount of experience on keto. I’m certainly no “fit chick” but I love it!

(Ken) #8

Well, you’re still very much in the initial adaptive period for someone who has just started training. You’re stimulating muscle fibers which simply have not ever been put under very much stress. The above mentioned things may be of help to a degree, but the real answer is that it will just take some time. Eventually the next day stiffness will disapear. Be patient, and keep training. A post workout massage helps, or if you have access to a whirlpool or hot tub or even a pool with water jets would be the next best thing.

Walmart has premixed bottles of Muscle Milk. One of those post workout helped my 78 year old mother get through her adaptive period once she began weight training. Discontinue once next day stiffness goes away. If you have it right after training the Carb effects will be minimal.

#9

Amazing work you are doing and congratulations on taking control of your health! Since you are newly getting back to the gym, be sure you take days off to rest and repair. You certainly can expect some soreness, but don’t let it get to the point where you want to quit lifting. You are inspiring!

(Momo) #10

Thank you so much! I’ve never considered myself much of an “inspiration” where physique is concerned, lol, but I’m trying!

(Allie) #11

Sodium. Since I started supplementing salt (I make salt capsules) the DOMS from gym has been massively improved, as has my general recovery from training.

(Momo) #12

Alright so I took lots of insight from each of your responses. Yesterday I:

Had pickles/juice before workout to boost sodium

Added bulletproof XCT oil to a premier protein shake

had that after 1 mile on the treadmill and abs/leg day weight training. Not as sore today!!!

Had 72oz water on top of my Coffee and IF, dinner was low carb chili dog casserole. I feel SALTY lol… but I don’t hurt as bad! PLUS I HAD ENERGY TO SPARE SO I CLEANED HOUSE WHEN I GOT HOME! Peeps, for real now… this is scary for me :rofl:

(Momo) #13

UPDATE: did the same thing again last night before and after workout, and had low carb quesadilla and a huge salad with taco meat from home for supper. Today, MINIMAL SORENESS!!! Y’all are amazing!

(Allie) #14

Sodium makes everything better :heart:

(Ken) #15

The one downside to sodium is that it makes you retain water, that can easily hide fat loss. Just be aware of it, significant fat loss may take longer to appear on the scale. Measure yourself, take pictures for comparison.

(Momo) #16

Hey thanks for that! I noticed the scale Bumped UP a smudge even though I’ve been super compliant and worked out two days in a row!

(Allie) #17
(Juds Wilson) #18

Thank you so much for this question!! I have been experiencing this. Tho I have not started any regular workout I find that my on and off again relationship with Keto has greatly affected my stamina. I am winded more easily and I hurt like hell if I do the slightest workout. I mean it hurt really bad like someone wringing out my muscles similar to how they would wring clothes to hang on the line No kidding!. I will be following some of the advise given below

#19

Welcome, @Juds_Wilson!

There’s lots of great advice that you’ve already seen on here about salt and electrolytes.

I just wanted to add: when you’ve been fat-adapated for a long time (which usually requires a long, uninterrupted stretch of being very strict with carbs) you can sometimes come in and out of ketosis without serious issues. But in the beginning, your body needs to adjust to using fat as a fuel and that takes time. Usually you’ll go through a period when your stamina is much lower (that’s your body saying - where’s the sugar?! I need sugar?!). Eventually it re-builds the mitochondria it needs to make good use of fat, and then your workouts should feel good.

(Juds Wilson) #20

Thanks Madeline,

I am trying to find the right tweak for me because all the salt cause me to have swelling in my legs.