Jump to content
×
Are you looking for the BariatricPal Store? Go now!

Recovery after workouts



Recommended Posts

I was sleeved 1/31/13, and I've gone from 290 to 210. During that time, I've lost lots of muscle mass. I'm feeling weaker, and I'm having a hard time recovering from my workouts.

I'm currently taking in 80 grams of Protein a day along with 64 oz of fluids. I just started making it to the point that I'm hitting both those numbers in a day, and it is work to do that!!!

I'm lifting weights and running, but later in the evenings, my knees are in constant pain. I have trouble relaxing at times, no matter how tired I am. My legs are constantly sore. I've always been active, so I thought dropping al this weight would have helped. But my post-workout recovery has been terrible. I've even tried taking a week off, but still suffer the same issues.

Does this sound familiar to anyone? If so, what helps?

Share this post


Link to post
Share on other sites

I'm eating right and exercising,walking, about and hour a day now and I feel awesome. Not sure why your're feeling the way you are. I feel like I'm getting stronger every day. I have minor soreness sometimes but that's normal to me. I hope things get better for you.

Share this post


Link to post
Share on other sites

The rapid weight loss early on and loss of strength to go along with it is basically unavoidable. That's one of the reasons they say it's better to lose weight slowly. But the first few months after the sleeve, there's really no way to get in enough cals/protein to halt the rapid weight loss or even slow it. Just know that your body will rebound some strength-wise once your weight loss slows. I'm not gonna lie, I started to freak out a little the first few months after surgery noticing that I was getting flabby and weak. But I'm hear to tell ya, keep lifting and getting the proper nutrition to support your lifting efforts, and it will come back and possibly even better than before because you will be more able to have intense workouts.

As for the sore legs.....I'm not sure what to tell you. What kind of exercises are you doing? Are you running every day or squating several days a week? Seems like we may need a little more info on your routine to hopefully get to the root of your leg problem. It may be that your body just needs time to adjust to the new increased activities. Is it muscle or joint pain? Sometimes muscle pain or especially soreness is fine, or even a good thing. But joint pain is something to be concerned about. If it's muscle soreness, you'll want to wait until the soreness in the particular muscle is just about gone before doing that body part again at the gym. Also, the Protein and some complex carbs (green veggies, Beans, brown rice, quinoa, sweet potatoes, etc) will help your muscles recover.

Share this post


Link to post
Share on other sites

Also, how's your blood-work with the nutritionist? Everything ok? Iron, Vitamins, etc?

Share this post


Link to post
Share on other sites

As for all my bloodwork, it's been normal as of now. I go back later next month for more bloodwork. I'm regular with all supplements and Vitamins.

I was doing P90X for about 6 weeks. I read that I may have been overdoing it. I was feeling weak, tired, soreness, and dealing with insomnia. Even at 290lbs, I was active. Running, walking, ellipticals, and weights. Right now I'm dealing with some joint pain and leg fatigue/soreness. I don't run everyday. I mix my cardio between running, heavy bags, rowing, and I'm about to incorporate battle ropes. My work schedule can be someone hectic, so I do weights 6 days a week...one muscle per day along with a brief cardio workout. Cardio will last about 15-30 minutes a day.

I'm guessing its just a shock to my system. I want to try upping my Protein intake, but I'm afraid I'll miss out in fluids. My NUT told me not incorporate Water based Proteins drinks as part of my Fluid intake. So it's been a struggle to get both in. I try like hell to get 80g of Protein and 64oz of Fluid.< /p>

I was also considering testosterone boosters to help with recovery.

Share this post


Link to post
Share on other sites

As for all my bloodwork, it's been normal as of now. I go back later next month for more bloodwork. I'm regular with all supplements and Vitamins.

I was doing P90X for about 6 weeks. I read that I may have been overdoing it. I was feeling weak, tired, soreness, and dealing with insomnia. Even at 290lbs, I was active. Running, walking, ellipticals, and weights. Right now I'm dealing with some joint pain and leg fatigue/soreness. I don't run everyday. I mix my cardio between running, heavy bags, rowing, and I'm about to incorporate battle ropes. My work schedule can be someone hectic, so I do weights 6 days a week...one muscle per day along with a brief cardio workout. Cardio will last about 15-30 minutes a day.

I'm guessing its just a shock to my system. I want to try upping my Protein intake, but I'm afraid I'll miss out in fluids. My NUT told me not incorporate Water based Proteins drinks as part of my Fluid intake. So it's been a struggle to get both in. I try like hell to get 80g of Protein and 64oz of Fluid.< /p>

I was also considering testosterone boosters to help with recovery.

Yes, you may be over doing it. Sounds like a good bit of work....would hate for you to burn yourself out and give up. Would you consider scaling back just a little? P90X will pretty much kick anyone's butt and is really tough....that kind of intensity really needs to be added gradually and in increments. Basically slowly working yourself up to something like that would help with recovery between exercise. Also, I've never heard of not counting liquid Protein (shakes) into Water intake. I always have. If I mix whey with 10 ounces of water, I count that water. Now I have heard it with caffeine based drinks since they can act as a diuretic and cancel out some of the water taken with them causing one to need to consume extra water. Anyone else heard of not counting fluid from Protein shakes? BPN....regardless, I'm guessing you're getting in plenty of fluid if you're not counting fluid with shakes.< /p>

Share this post


Link to post
Share on other sites

Yea, I'm scaling it back. The P90X, I knew it was going to be tough. I have done it in the past, but after my first workout, my numbers were almost cut in half. I also have a herniated disc in my neck, and a bad lower back. I now have the mindset to take all workouts a little easier and focus more on form rather than lifting more and more.

So I stopped with the P90X. Bought some Bowflex dumbbells and a bench, and now that's my weight training along with a pull up/dip station.

Share this post


Link to post
Share on other sites

Yea, I'm scaling it back. The P90X, I knew it was going to be tough. I have done it in the past, but after my first workout, my numbers were almost cut in half. I also have a herniated disc in my neck, and a bad lower back. I now have the mindset to take all workouts a little easier and focus more on form rather than lifting more and more.

So I stopped with the P90X. Bought some Bowflex dumbbells and a bench, and now that's my weight training along with a pull up/dip station.

Sounds like that's a good approach. I love me some dips and pullups! Good luck!

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

  • Trending Products

  • Trending Topics

  • Recent Status Updates

    • BeanitoDiego

      I've hit a stall 9 months out. I'm not worried, though. My fitness levels continue to improve and I have nearly accomplished my pre-surgery goal of learning to scuba dive! One dive left to complete to get my PADI card 🐠
      I was able to go for a 10K/6mile hike in the mountains two days ago just for the fun of it. In the before days, I might have attempted this, but it would have taken me 7 or 8 hours to complete and I would have been exhausted and in pain for the next two days. Taking my time with breaks for snacks and water, I was finished with my wee jaunt in only 4 hours 😎 and really got to enjoy photographing some insects, fungi, and turtles.
      Just for fun last week, I ran two 5Ks in two days, something I would have never done in the past! Next goal is a 10K before the end of this month.
      · 0 replies
      1. This update has no replies.
    • Teriesa

      Hi everyone, I wrote back in May about having no strength. I still get totally exhausted just walking from room to room, it’s so bad I’m using a walker with wheels of all things. I had the gastric sleeve Jan. 24th. I’m doing exactly what the programs says, except protein shakes. I have different meats and protein bars daily, including vitamins daily. I do drink my fluids as well.  I go in for IV hydration 4 days a week and feel ok just til evening.  So far as of Jan 1st I’ve dropped 76 lbs. I just want to enjoy the weight lose. Any suggestions or has anyone else gone thru this??  Doctor says just increase calorie intake, still the same. 
      · 0 replies
      1. This update has no replies.
    • Stone Art By SKL

      Decorative Wall Cladding & Panels | Stone Art By SKL
      Elevate your space with Stone Art By SKL's decorative wall claddings & panels. Explore premium designs for timeless elegance.
      · 0 replies
      1. This update has no replies.
    • Clueless_girl

      Losing my hair in clumps and still dealing with "stomach" issues from gallbladder removal surgery. On the positive side I'm doing better about meeting protein and water goals and taking my vitamins, so yay? 🤷‍♀️
      · 0 replies
      1. This update has no replies.
    • BeanitoDiego

      I've hit a stall 9 months out. I'm not worried, though. My fitness levels continue to improve and I have nearly accomplished my pre-surgery goal of learning to scuba dive! One dive left to complete to get my PADI card 🐠
      I was able to go for a 10K/6mile hike in the mountains two days ago just for the fun of it. In the before days, I might have attempted this, but it would have taken me 7 or 8 hours to complete and I would have been exhausted and in pain for the next two days. Taking my time with breaks for snacks and water, I was finished with my wee jaunt in only 4 hours 😎 and really got to enjoy photographing some insects, fungi, and turtles.
      · 1 reply
      1. BabySpoons

        Amazing! Congrats!!! Watch out for the sharks. 🦈

  • Recent Topics

  • Hot Products

  • Sign Up For
    Our Newsletter

    Follow us for the latest news
    and special product offers!
  • Together, we have lost...
      lbs

    PatchAid Vitamin Patches

    ×