I know a lot of people don’t exercise much on keto, but I recently started going to the gym, and feel great, but hurt like hell. To give a little back ground. I’m 37, have never gone to the gym in my life.(except to watch my daughters swim) On October 29, my wife and I started our Keto journey. We cut carbs, sugar and cigarettes all in one day!
Go big or go home, right! We both have done awesome with both life changes.
Anyway, now that I am starting to look and feel healthy, I’ve been doing some weight and cardio training at the gym. I’m just looking for some suggestions on bouncing back from muscle soreness. My muscles hurt from my ears down to my toes! Lol I know gym rats, that aren’t keto, would recommend Whey Protein or some other protein shake that usually has carbs in it. Is there something I can use that is keto friendly, or do I just have to man-up and deal with my sore muscles? I feel like my body is punishing me for treating it so poorly all these years. Thanks for any suggestions!
Weight Training Recovery
Take it easier. You’ll just end up getting injured/fed up with the whole thing. Leave yourself feeling good and wanting more, especially at first. I’ve just started reading up on and trying out the MAF stuff, but even if you don’t want to go down that route, ease yourself in gently
If you elaborate on your workout, i might have some insight. The truth is strength training makes you sore, you’re creating micro tears in the muscles and that hurts. But a difference between sore, and pain. If you’re limping, dial it back
As far as protein powder, you know what’s in that crap? Protein 
Eat some beef, eat a lot of beef
Get plenty of sleep and water
Don’t train same muscle group more than once a week in the beginning
My best results have been with fasting to send HGH through the roof and timing training to take advantage. This is probably a little advanced though
Just make sure you get about 1 to 1.5 grams of protein per kg of lean mass. Aim high if you’re strength training. Don’t believe the other gym dudes about whey protein and having to take it immediately after workout, and only being able to ingest 30g at a time. Its all BS!
I usually only eat 4 hours a day, taking in 150 grams at once. And i frequently go days without eating… I don’t weight lift until almost ready to break fast though. I like to eat protein within no more than 4-5 hours of training
The conventional bodybuilders wisdom is pseudoscience to sell products. Eat every two hours and drink chocolate protein milk… give me a break
Thanks @Fat_Mike I’ve been working biceps and back one day, abs the next, then legs and so on with free weights and tension machines. Just regular stuff I guess. But, I’m definitely not working the same muscle groups more than once a week. Also throwing in cardio.( going on hikes, stationary bike, stair climber etc )
I feel like I have to suck it up and quit complaining but also feel that my body with begin to get used to the routine. Maybe I’ll fry up some bacon after a workout. Bacon fixes everything. 
Good luck. I wouldn’t suck it up though. Listen to your body and don’t go too crazy. It’s one thing to push as hard as you can to pound out a set but weight training and doing cardio every day is a sure way to overtrain and get an injury or gain weight frpm stress
Keep in mind that losing weight is 90% diet, 10% exercise. And you can lose a lot of weight sedentary. Muscle mass on the other hand does require stress to grow… i put the ratio more at 70% diet, 30% training. So, just make sure your diet is on track, dont skimp on protein, and exercise at a level that feels sustainable. Your body will tell you when you can increase the tempo
Make sure to use a lot of bacon, on eggs, cooked in bacon. Finally, wrap the whole thing in bacon. Then, eat it under a sheet so god can’t see your shame
@Tim_Adams - if you are new to weight training buddy you might be suffering what they call delayed onset muscle soreness (DOMS). Usually quite common if you try something new etc - you feel great whilst at the gym then 2 to 3 days later you feel tight you have tangoed with a Mack truck.
My suggestion is to ease up on the weights themselves and focus on good technique for the first 10 weeks, with only very slow gradual increases in weight. As you become accustomed to the session you can up the intensity.
The flip side of the coin to to also ensure that you are resting and sleeping enough after your sessions. You wan tot hit the gym by all means then get out and let your body heal, recover form the aforementioned micro tears and then do it’s magic.
Have fun at the gym and enjoy your sessions, start slow and gradually build that intensity 
Have a Great Christmas
Thanks guys. I 100% appreciate the suggestions.
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you feel great whilst at the gym then 2 to 3 days later you feel tight you have tangoed with a Mack truck.
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That sounds very familiar. Lol. Thanks again and I may need to tone it down just a little and not go so full throttle.
your welcome - any conciliation this is me when i started trying pull ups. Ached for days on end 
Ease into it, focus on form and doing things right before going heavy.
Probably nothing but just to be sure, is your urine really dark?
Nope. I pound water all day everyday so it’s a normal light yellow. Like a light beer, that seems like a distant memory…
Ok, there is just a potential serious condition whose symptoms are bad muscle soreness and very dark urine. Like I said, just checking 
Mostly, you stop being as sore if you go to the gym (or do any exercise) fairly frequently. You DON’T have to wait until you’re not sore to work out again - indeed, if you wait until you’re not sore before you work out, you’ll be sore every time you work out, most likely.
Honest to god muscle soreness (as opposed to injury) is surprisingly non indicative of…anything, really. If you’re improving over time even if you get sore, you’re recovering. But if you’re super sore, you want to do a very light version of whatever got you sore to begin with.
It can help to read Body By Science by Doug McGuff MD, it dives deep into what goes on with muscle tissue and how best to activate the mitochondria and HGH production. I found it helpful to dip into when feeling especially sore.
Also, for a nice pain reliever alternative that also really works, check out Ginger capsules. Ginger is anti-inflammatory and as good a pain reliever as NSAIDs. I take 2 capsules once or twice a day.
Caffeine is also medicinal for DOMS - not kidding!
Also, keep in mind that DOMS isn’t just for beginners. It can happen for various reasons related to changes in training routine, cortisol levels from stress, nutrient balance, etc. Here’s a great article with lots of info I found helpful - and if you click on the references list at the bottom it’s quite impressive: http://main.poliquingroup.com/articlesmultimedia/articles/article/1079/nine_amazing_ways_to_reduce_post-workout_muscle_so.aspx
Dr Jason Fung mentioned on numerous occasions that whey protein causes insulin to spike significantly so could hinder weight loss if that is your goal.
I have also recently started weight training and 3 days later I was in so much pain I couldn’t sleep at night, moving would wake me up from the pain. Not fun.
I’ve “started” gym and weight training a few times in my life but this was the first time I did it keto and this was the worst the pain has ever been. But also each time I’m significantly older than the time before.
Lots of great pointers here already, I’ll add that you should ensure you are getting plenty of electrolytes, including magnesium.
If you are eating keto AND lifting, you could be low in electrolytes (common with this WOE) and mistaking it for post-exercise soreness.
The advice to start light and focus on form is spot on, trying to go too heavy too soon is a common mistake I see. When the “little guy” is doing 100 pound bicep curls in the squat rack, it’s obvious he hasn’t done his homework and is paying more attention to who is watching him rather than his workout. When in the gym, be in the gym, block out everyone else around, use weights appropriate for YOU, not what you think would impress others (I’m not saying you are doing this but I see it soooooo often I thought I’d mention it).
Lastly, be patient, it will take months, not hours or days, to reach a point where the soreness isn’t as bad, at that point, you’ve made physiological adaptations that make lifting less traumatic. Keep it up, you’ll see results in time. Best of luck to you.
Form is paramount. You have to suck up ego. I can easily curl 55lb dumbbells using the poor form of most of the other people, but i stick to 40s and make sure i dp it properly. When I’m super setting, i get funny looks when im struggling to curl 10 pounders, but i assume they’re all jelly since my biceps look better
I’ve been researching combining fasting and lifting for the HGH benefits you mentioned but cannot find what seems to be a definitive answer on timing.
To clarify, do you fast before lifting and do your lift fasted? How soon after lifting do you then eat?