Why the muscle soreness and being tired?

(Linda) #1

Hey guys. I have been on keto since the end of August of this year. I lost over 60 pounds. The only problem? Muscle soreness (not spasms) was such a pain. It usually was my back that would be sore. Mind you, I’ve been working out for months!

Also, another huge issue was low energy. The energy would come in spurts. And my sleep sucked. I would sleep 4-5 hours - max.

Several weeks ago I read about carb loading. So I tried this, but it triggered me eating sugar, bread, etc. So I’m now back on strict keto.

I took 500 mg. magnesium per day (I took it at night), 100 mg. potassium and I drank salted bone broth and salted all food.

So now I have several questions:

  1. Am I taking enough electrolytes? (sodium, potassium, mag)
  2. How in the world do you sleep well without carbs?! (since eating them, I’ve been sleeping 6-7 hours a night!)
  3. What’s causing the muscle soreness after workouts?
  4. Since starting up with keto again, will I suffer the horrible headaches and keto flu like I did the first time around?

Thanks :slight_smile:

(Chris) #2

Are you using proper form on your lifts? Or is your lower back compensating for weaknesses elsewhere as a result of using too much weight? That seems like a possible answer if you’re already supplementing electrolytes. I get soreness, but it’s the typical next-day onset type, and not centered around my low back.

(Linda) #3

Hi Chris…it’s the upper portion of my back. Before keto I never had muscle soreness months into working out. That’s why I am concerned.

(Chris) #4

What does your training routine look like?

Is it only in the upper back?

And is it like I described, soreness that usually comes the day after or so?

I’m just trying to paint a mental picture here. I’ve been training for years and still get delayed onset muscle soreness just about everywhere.

(Linda) #5

30 minutes of cardio: 2-3 times a week (hard doing it daily because of being tired)

All weight training is 3 sets of 12. Try not to laugh :smiley: I do increase my weights at least monthly. FYI…I have good form because my ex husband trained me years ago - so I know I lift correctly.

Middle back usually gets sore right after I’m done back. No other muscle soreness from doing anything else. And if I’m using back muscles to lift weights it will get sore right away. Weird, I know.

Mon: Chest
Bench Press- 45 lb bar plus 10 lbs
Incline Bench: 45 lb bar
Chest Flys: 2 - 15 lb. dumbbells

Tues: Back
Rows (using machine) - 70 lbs
Middle back shrugs: 15 lb dumbbells
Seated bent over rows: 20 lb. dumbbells

Wed: Biceps
Preacher curls: 20 lb. bar plus two 5 lb. plates
Concentration Curls (using machine) 35 lbs.
Cross body Hammer Curls: 15 lb bells

Thurs: Triceps
Skull Crushers: 20 lb bar plus 10 lbs
Close grip bench: 45 lb bar plus two 2.5 plates
Tricep extensions: 20 lb bell

Saturday: Shoulders
Upright Rows: Large bar (40 lbs)
Delt Flys: 15 lb bells
Front Arm Raises: 15 lb bells

Sunday: Legs only (no cardio)
Front Leg Extensions: 60 lbs.
Back Leg Extensions: 35 lbs.
Standing Calf Raises: Large bar plus two 5 lb. plates and two 2.5 plates
Squats: 15 lb. bells

(Chris) #6

I have to admit, I’m pretty lost here. How bad is it?

(Linda) #7

It lasts a day and is gone. Yeah, that makes two of us. I can’t figure this out for the life of me.

On a scale from 1 to 10 - ten being the worst pain, it’s a 3.

(Katie) #8

Despite it triggering you to consume processed, sugary foods, did adding the carbohydrates allay your symptoms?

(Linda) #9

Yes. Workouts have been strong and soreness free. It’s nice to have energy. And awesome sleep.

The negatives are excessive mucus (sorry, just keeping it real here), some joint achiness (due to inflammation from eating sugar/carbs) and feeling brain fog again.

If I could find a happy balance while staying on keto, I would be tickled pink :slight_smile:

(Ken) #10

For me, unexplained soreness in my muscles always indicated my protein intake was too low.

(Chris) #11

That could very much be the case. Most people (in my opinion) are protein deficient. It’s especially hot right now in keto to demonize protein needlessly, as well.

(Carl Keller) #12

Hello and welcome Linda. This thread might be helpful to you:

and to steal a quote from @SlowBurnMary in an exercise thread:

"In the book “Slow Burn Fitness Revolution” there’s a great home routine with free weights in the super slow “slow burn” style that I’ve loved doing. It’s really intense when you go slow, and creates quite a mitchondrial activation that leverages the usual keto muscle feeding.

99% of muscle mass increase (and its thermogenic & mitochondrial benefits) is in the diet alone. 99%!!! Which is amazing. And, the other 1% that strength training can provide accelerates and rejuvenates mitochondrial & lymphatic processes for amazing metabolic power and general radiance that creates positive cycles.

Just 30 mins a week helps not just the body, but also the mind. It’s incredible how the physiological changes and the self-pride in keeping one’s commitment to training (despite needing to have longer breaks sometimes) creates positive feedback for the psyche and lifts the spirit in spite of winter gloom or summer heatwaves.

Of course, the first several sessions of a new training routine can involve lots of post workout soreness as the body adjusts. And, depending on mineral balances and stress levels, that soreness (DOMS) can happen for even experienced trainers. Fortunately, with a well-formulated keto w.o.e. and plenty of salt and potassium along with anti-inflammatories such as Ginger or Turmeric capsules, the soreness passes well and the obvious enhancement of the metabolism is quite a joy in my experience. :blush:

The authors of that book - trainer Fred Hahn, and Drs. Mary Dan Eades & Michael Eades - are longtime advocates of the ketogenic/LCHF way of life.

What I love about the routine in there is that there are suggested substitutions for those who don’t own any dumbbells - such as using gallon containers with different amounts of water, or cans of green beans :wink: Plus, it allows one to avoid the microbial grossness and blasting TVs or club music of gym environments."

(Katie) #13

What sort of carbohydrates do you have? How much? How often?