I just find it a mite ridiculous that after two days I am still as sore as the day I worked out(miight have to do with the fact I am way under eating, come to find out when I plugged into cronometer), I was wondering what foods should I focus on after workouts?
I'm still learning to eat more, so I do basically raw all day and eat cooked at night.
I did squats, lunges, wall leans, jumping jacks, and pushups and my quads are whats hurting the most, my biceps just feel leaner/harder?
Oh, and what would be good work outs for someone just starting out?
Replies
After workout you should eat 800 calories of fruit minimum. I found that eating juicy, higher water content fruit (oranges right now) leaves me completely fresh the next day (little to no soreness). If I eat bananas I feel good but not as great as the oranges or grapes or berries. I think it is because the water fruits are even easier to digest than the banana.
I have eaten fruit after recovery for a number of weeks (feeling great the next day) and then eaten a cooked carb meal and I was sore for 4 days. You can eat the cooked carb if you need to, just not after your workout. It is too slow to digest and takes to long to get to your muscle cells. You have got to get the glycogen stores replenished in your muscle so they have the energy to rebuild and repair.
Oooh, 800 calories, thank you for the nice tangible number. That's something I can work towards.
I eat fruit all day long, but sadly the low calorie type because that's what I was dealt with, just been eating strawberries and melon, only a few mandarins. I do have pineapple but it leaves that burning sensation in my mouth all the time. So good, but so burny X|
Hopefully my next pick up is bananas and mangoes.
Yea, I started off with 700 in oranges or bananas (all my stomach could hold) and now I am up to 1000 of either. But by 800 is when I started with the little to no pain after a workout. I would try to get in as much as possible, but 800 was MY minimum for feeling good. You will want to see what your minimum is. Like you said it is something tangible, and I wanted to give you that much to work with.
Also realize that the minimum amount of calories needed will vary by the food itself. Specifically, how much carb is in the food. The greater percentage from carb the lower the minimum calorie requirement. Really it is better to go by how many grams of carb do you need after a workout rather than calories, but in our world, and in our brains calories are easier to deal.
Also, make sure you are eating 3 meals a day, 4 if you cannot get enough calories in the 3 meals. Ignore the graze all day long. It overtaxes your digestion system and diverts blood flow away from the rest of your body. That too could be slowing your digestion. But again, I understand, you are stuck with low calorie fruits and having enough room for that is a struggle.
Actually, I am just sort of working through this by myself as I type. Lets say you burn 400 calories. We assume in our carb lifestyle that all that energy comes from glucose (we do not need to undergo glucogenesis for energy). 400 calories/ 4 calories per gram of carb = 100 grams of glucose needed to replace what was used up by the body. On top of that you want to have enough calories for a meal. If you eat 3,000 calories a day and 3 meals, that is 1,000 calories per meal. So the calories for a meal plus the calories for the replacing the workout= 1,400.... Yea, just go with the 800 minimum. However now you see that you can figure out how much energy you burned and how many carbs you need to consume to replenish that.