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Hi All!

I'm a newbie to paleo (been paleo for almost 3 weeks). I feel much more in control, which is great (used to be obsessed with food), I've also lost my migraines and that's fantastic!

I still have a lot of questions and uncertainties, and this site is great for answering them so thank you all.

Here's my question, lately (past few days) my muscles have been sore, almost cramping but not quite. I feel the soreness when I'm moving, in my legs and arms. Don't feel it when I'm at rest. I was wandering if this could be linked to my change of diet? I started tracking nutrition this week, this is my average intake over the past week:

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  • Fat (62%)
  • Carbs (11%)

  • Protein (28%)

  • Saturated 25%

  • Polyunsaturated 22%
  • Monounsaturated 57%

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(no dairy)

Other factors that may be taken into consideration is that I'm sleep deprived and forget to drink water, but these factors are not new (have been sleep deprived since the birth of my son, over 2 years ago, and always forget to drink water), however the symptoms (muscle soreness) started just a few days ago.

Thanks for your thoughts!

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8 Answers

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I'd look into minerals like potassium, etc. Enter your food on a site like FitDay.com and look for deficiencies.

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Correct! Potassium, magnesium and sodium are minerals that initially are lost when you switch to a lower carb diet. It acts as a diuretic, until your body can adjust and remineralize - takes several days to 2 weeks. Drink some broth, take a mineral supplement or just add a few carbs (piece of fruit/sweet potato). – Dave S. Dec 16 2010 at 15:46
Look at magnesium intake especially. It's easy not to get enough. Occasional potato intake is not enough. I think one of the few benefits of SAD eating is you tend to get more magnesium. – Eva Dec 16 2010 at 18:55
I just checked fitday, and the only "problem areas" I can see are low levels of calcium, vitamin D and Vitamin C. Although I can't see any potassium on the list, maybe it's there under a different name? I do eat a LOT of salt,so I don't think sodium is an issue. Thanks for the comments! – issakova Dec 17 2010 at 13:01
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I had this problem until I started supplementing my diet with some magnesium. A little research will help you decide how much you might need.

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Yep, my experience as well. – Eva Dec 16 2010 at 18:58
Thanks! I'll check that out...Although on fitda, my magnesium levels seem fine, a little under the "normal" requirements. – issakova Dec 17 2010 at 13:03
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22 percent pufa??? How many nuts are you eating? That is not a healthy level.You should really try to get that down.

I agree with the dehydration and ketosis theories for your problems though.

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You answered your own question really. Sleep and water can effect recovery significantly so if your getting only a little of both then I would try to fix those first. I have 2 young kids and have to wake up often so I try to maximize my sleep by supplementing with natural calm and GABA. Drinking water is just something you need to do. If you carry a water bottle with you them it shouldnt be hard to remember. Or everyone you hbe the muscle soreness let that be your water reminder.

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Hmmm, sounds like a bit much to be written off as only lack of water consumption. The body should be smart enought to inform you via thirst if water was really that deficient. – Eva Dec 16 2010 at 18:57
I am just basically saying that why not fix the water and sleep issue and then go from there. – hemanvt Dec 16 2010 at 21:24
what's GABA? :) I'm not sure I can anything about the lack of sleep at the moment, short of taking a holiday and go alone on a stranded island...:) – issakova Dec 17 2010 at 13:02
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Sounds just like ketosis to me. Potassium can help, but it will also probably go away as your body adapts to the state.

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Ketosis makes you ache? I have not heard of that side effect. I have heard that it can make you tired after heavy exercise and slow exercise recovery, but I have not heard it can make you each just by moving around. – Eva Dec 16 2010 at 18:59
Yep. It can cause aches in the leg muscles, because of potassium/mag balance I think. All the Atkins peeps talk about it and it happens to be the number one unmistakable sign for me that I'm entering ketosis. – Gazelle Dec 17 2010 at 13:38
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I think most anyone that eats this diet (or even an Atkins-type diet) goes through this. Your muscles are not used to working with a new fuel source (fats). At least that is my interpretation. You can make the transition easier on yourself by drinking lots of water. When I first started I had cramps and pain galore. It went away.

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@wjones - Totally not the place for this, but we lost your pictures on the combining of the two Before / After pic threads, I think. Please repost! They were inspiring. – sherpamelissa Dec 16 2010 at 15:09
thanks, i was thinking it might be something related to adapting to a new diet. I'll see how I feel in a week or 2. And i will defnitely drink more water... – issakova Dec 17 2010 at 13:04
Sherpamelissa--done! – wjones3044 Dec 17 2010 at 13:55
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I started having muscle cramps during pregnancy, which concerned my midwife. I suggested Mg supplements, she said to work on getting more calcium. I find that I have to take both Mg and significantly increase my dairy intake to keep those cramps away - lots of yogurt and cheese and I have an ice cream cheat a couple times a week (gasp!). If I only do one or the other, or neither, my muscles tense up again. Shoulda bought the chelated Mg-Ca pills instead of just Mg, but those babies were too expensive to waste now.

I also mix low-sodium salt with regular salt in my salt-shaker for the extra potassium.

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Interesting. They say calcium deficiency can't be felt because the body just reloads by taking it out of the bones and you can't feel weak bones. Not to say we know she doesn't have calcium deficiency, just saying I'm not sure if it would give the kind of symptoms she described. Sounds more like, as you also mention, magnesium or electrolyte deficiency. Make sure mag supps are not the oxide kind, chelated is best, but cal supps should digest good enough for government work even if they are cheap ones. – Eva Dec 16 2010 at 19:04
I don't eat dairy, but I saw that my calcium levels are very low, so I will supplement and see how I feel after a while. Thanks for your comment! – issakova Dec 17 2010 at 13:05
I wouldn't be surprised if I merely had an electrolyte deficiency. Rapidly growing body, morning sickness, and all that. Leaves your body reeling in that new-diet type of way. – Heather Dec 17 2010 at 13:31
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For me, the muscle soreness was in part due to dehydration. Like you, I rarely drank much water. Maybe 40oz on a really good day. My trainer told me to up it to at least 120oz a day and the muscle soreness went away.

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