You have a Crossfit competition or some form of activity of equivalent high intensity and the next day you are sore EVERYWHERE...arms, traps, shoulders, neck, back, abs, butt, hell even the back of your knees are sore. At that point your body should be recovering from whatever crazy thing you did, and I would imagine that being at that level of soreness is your muscles saying "HEY IM TRYING TO RECOVER HERE HELP ME OUT!"
Ive come to notice on days like this I am starving, no matter how much I eat, and I dont ever get that little "bloat" I usually get after Im done eating a normal meal on a normal day.
Should you eat more that day to help your body recover? Or should you eat as if you feel totally normal?
It depends how fast you want to recover, and if you're ultimately aiming to lose weight. You probably want to look more to micro-nutrients, but if you're feeling that sore then I'd say you've already gone astray and should have been doing more on the day of the workout.
In a word, yes. After an unusually hard workout, you'll need nutrients to repair your body and refill your energy stores. If you're that sore, you may have over-worked for your fitness level so be kind and give your body healthy food to get better.
EDIT: I don't know if you're like me, but I noticed that I tend to over-work because I don't feel tired or sore until hours after the workout. So, it's hard to know when you do too much until later.
As always, "it depends" is the answer. As others have suggested, if your goal is leaning out, extra food may not be the answer. However, if you are competing at something as rigorous as CF, then competing and leaning out may be counter-productive. If you hit a really big workout, immediately afterward is the time to start fighting off the next day's soreness, even if you aren't all that hungry then. I'm not usually hungry immediately after working out but am finding that BCAAs post workout are helping reduce my soreness. If you get to the next day are are both sore and hungry, by all means eat and don't skip the fat.
If it's already the next day and you're already sore, absolutely up the protein and definitely the fat. Sleep your ass off. Body fat probably won't be going anywhere if your body's spending too much time in a stressed recovery mode.
Mineral water, maybe a mineral supplement for all that you sweat out during the workout.
You can usually stave this off by mainlining sweet potato within 30-40 minutes of a workout, and a good amount of protein shortly after that. Some coconut water can be good post-workout if you tolerate it well.
I know its not strictly Paleo, but Ive been having a good quality protein shake straight after my workout along with 10g of glutamine and my post-workout soreness has disappeared, and I'm working out harder than ever! I would also recommend another 10g of glutamine before bed along with magnesium and zinc which also help with recovery and muscle building.
Since I have completed Dr Kruse's Leptin Prescription Reset Protocol I am no longer sore after doing intense resistance to failure lifting and after doing windsprints. But I do allow 3 days rest for each muscle group.
This is how you know one is leptin sensitive at the muscles.
I only eat twice a day...75% fat, 20% protein 5% carbs Never hungry and building muscle daily and weight stable.
Cartwheels etc. 1 Answer
Slow workout recovery 9 Answers