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.
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.
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.
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.
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.)
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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