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Should you eat more carbs on days you're sore after a workout?

by (5)
Updated about 24 hours ago
Created June 15, 2014 at 8:01 PM

A day or 2 days after an intense workout I get pretty sore. Are those days important for upping carbs in addition to the workout day? I usually eat a good amount of carbs on workout days, but any other day not so much.

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15 · June 16, 2014 at 12:02 AM

Thanks man. You're a lifesaver.

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1005 · June 15, 2014 at 11:56 PM

I take Solgar's chelated magnesium glycinate. You can get 100 tablets for $11 or so, and I generally take 2-3 a day. Probably cheaper than eating Mg rich foods everyday. Better brands / options might exist, but that's what I currently take. I also do Thorne's citramin II's on a weekly basis which contains a little bit of calcium / potassium / magnesium and trace minerals, but that's more expensive at $16 a bottle for 90 (though still arguably cheaper than eating food to get those minerals every day.)

You could do epsom salt baths (Mg Sulfate) for pretty cheap, which is readily absorbed.

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15 · June 15, 2014 at 11:31 PM

Paleot, I follow all of your posts cause theyre always so helpful, and I was wondering if you could help me out. I have a very small budget, but I still somehow am able to stay high fat, low carb. Im afraid I dont get enough magnesium though. In your opinion, what is something inexpensive that i can eat to get more magnesium that doesn't contain a lot of carbs?

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1005 · June 15, 2014 at 10:58 PM

Sounds like it to me. Electrolytes / hydration, or glucose.

I like lots of salt, supplemented magnesium (among other minerals), as much potassium as I can derive from low glycemic foods, with plenty of dairy, and liters of water. I usually exercise fasted, but I wouldn't do that if it gave me a headache or made me sore. Salty nuts / seeds or seafood seems like a good start.

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5 · June 15, 2014 at 9:36 PM

I also get a headache after workouts that goes away after eating and drinking. Do you think this is connected to electrolytes?

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1005 · June 15, 2014 at 8:52 PM

If you're sore after exercise, and sore the next day, and still sore the following day after that and needing to eat more carbs to try to recover, you might be overdoing it. I would think more a bone broth / marrow soup with electrolytes and connective tissue support would be more beneficial than sugar.

Medium avatar
15 · June 15, 2014 at 11:31 PM

Paleot, I follow all of your posts cause theyre always so helpful, and I was wondering if you could help me out. I have a very small budget, but I still somehow am able to stay high fat, low carb. Im afraid I dont get enough magnesium though. In your opinion, what is something inexpensive that i can eat to get more magnesium that doesn't contain a lot of carbs?

Ede167512744dbbeb0869761759474e7
5 · June 15, 2014 at 9:36 PM

I also get a headache after workouts that goes away after eating and drinking. Do you think this is connected to electrolytes?

Medium avatar
15 · June 16, 2014 at 12:02 AM

Thanks man. You're a lifesaver.

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5 · June 30, 2014 at 7:09 PM

I followed @paleot's advice and tried to get more electrolytes in. I drank a ton of coconut water and ate some salty food the day of my workout. And guess what - no muscle soreness!! And no post-workout headache! I guess I just had an electrolyte imbalance. Thanks all for the advice!

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17136 · June 29, 2014 at 1:26 PM

This is just DOMS if you see it two days after you work out. Nothing to worry about. You could do the same exercises again with far less weights, and sets.

Be sure to get plenty of rest and plenty of protein and some carbs right after the workout, or two hours after the workout if you're trying to do an insulin reset. You can also supplement with L-Glutamine right after you finish working out as this helps with recovery.

(If however, you feel sharp pains rather than a dull ache, or your joints hurt instead of the muscle, or you have brown urine, then, you need to worry.)

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60 · June 27, 2014 at 12:41 PM

Soreness after workout might be the case that you may be pushing too hard. This may actually lead to damaging your body. Try to consume more protein. Various different amino acids can help you. Note that you consume more carbs for something like heavy workout, which will help you in cutting cortisol spike after workout. Cortisol can be one of the factors that may contribute to soreness after workout.

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14877 · June 16, 2014 at 8:26 PM

If you're experiencing DOMS (delayed onset muscle soreness) from exercise on a regular basis, you are probably either undertrained and/or under-recovered. The following day is not the time you should be eating carbs. More like eating enough carbs consistently every day (assuming you train daily). If you do incorporate proper recovery nutrition, and you still are finding that DOMS is a significant issue, it is likely the case that you are not training with enough frequency (i.e. are undertrained). Increase frequency and in time your soreness will go away.

In order to get the most bang for your buck, choose a fast digesting carbohydrate for within 30 minutes of finishing your workout. Examples are high glycemic fruits or fruit juices (bananas, grapes, grape juice) or things like dextrose/sucrose/sports drinks. Your muscles are like a dry sponge at this time and will make very efficient use of it at that time, and you'll need less carbs overall then.

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