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8 Reasons Why You’re Sore–#4 Carbohydrates

One of the most common complaints I get from new trainees (most often these come from middle aged men who are just now getting back into strength training) is that of being sore all of the time.  Many people associate muscular soreness with getting a good workout or getting results.  However, the research does not necessarily support this thought process.  Muscles tend to get sore anytime a new stimulus is introduced (new exercise, activity, etc), but this should typically subside within 2-3 weeks of starting the activity.  Anytime a new exercise is introduced, it is expected that some level of soreness will occur.  However, a good program will actually have an introduction phase where weight and volume are intentionally reduced in order to avoid excessive soreness, as this can negatively impact future workouts.  If you are chronically sore beyond the initial 2-3 weeks of starting a strength training program, there are eight areas that you may need to pay attention to.

Jeff Tirrell, CSCS, CSFC, Pn1


Carbohydrates are the primary nutrients that drive insulin secretion.  Insulin is an anabolic hormone that drives protein and fat into cells where these nutrients are used to repair tissue.  Though there are other pathways that do allow protein and fat to make their way into the cell, they are not as quick or efficient.  Carbohydrates are also stored as glycogen in the muscles, which is the body’s preferred fuel source at higher intensity exercise levels.  Carbohydrate levels can vary greatly depending on activity levels, goals, and training frequency.  Most people will operate best on a minimum carbohydrate intake of 100 grams per day.  Ideally, these are coming primarily from fruits, vegetables, potatoes, rice, beans, and whole grains.