Protein Shakes for Soreness

Nuravictus

So I've just started back doing weights again & i never really took protein shakes but different reasons but im only benching 50Kg atm. Im doing 4 reps of 15. My pecs are really sore since working out two days ago, I do weights twice a week on this program.

Will taking protein help me get my strenght back faster or will it make me bigger because I dont want bigger muscles I just want to lose the fat on my body.

FunkZ

Eating more will help get rid of your pain (DOMS) but more so it's just something you'll have to put up with till your body is used to it! You might start to enjoy the 'pain' anyway strangely enough!

WolfForager

FunkZ wrote: »

Eating more will help get rid of your pain (DOMS) but more so it's just something you'll have to put up with till your body is used to it! You might start to enjoy the 'pain' anyway strangely enough!

God knows i do! I try to keep adding weights to my bench press just so that i can get DOMS, lovely stuff...

BossArky

Nuravictus wrote: »

Will taking protein help me get my strenght back faster or will it make me bigger because I dont want bigger muscles I just want to lose the fat on my body.

If you want to loose fat then you need to burn more calories than you are taking in.

Protein shakes are deceptive. Lets say you knock back 3 doubles a day. This can add ~600 extra calories to your diet, not ideal for loosing weight.

Keep at the weights, 3 sessions a week, working your back, legs... and not just upper body. Running will burn around 70-90 cals per km depending on your bodyweight / speed, etc. 2 running sessions per week (e.g. 3km & 5km) plus weights will cut the excess fat quickly if you eat sensibly.

quirkster

along with eating less cals than you need, one of the greatest fat burners is muscle.
the more muscle you have, the more fat it'll burn

Nuravictus

The current program works like this for me atm

Monday - Running
Tuesday - Weights
Wednesday - Running
Thursday - Weights
Friday - Running

The Weights program consists of the following

4 Sets
15 Bench Press 50Kg
12 Not sure whats this is called cause I dont have my card atm but basically I lay down on a bench & bring a 22.5 Kg Dumbell from my chess over my head to down & back.

3 Sets
15 Back Push Down
15 Seated Row

3 Sets
10 Tricep Extention
12 Tricep Push Down

3 Sets
08 Low Curl 90 Degree's
10 Low Curl 120 Degree's
15 Barbell 15kg
(As fast as possible)

Non Weights

3 Sets
Squats 12 & hold for 6 seconds on the last one
Lunges 10 & hold for 8 seconds on the last one

Abs

3 Sets
15 Torso Rotation 130Kg
20 Abs Legs in the air
15 Abs Legs on the ground

BossArky

Nuravictus wrote: »

12 Not sure whats this is called cause I dont have my card atm but basically I lay down on a bench & bring a 22.5 Kg Dumbell from my chess over my head to down & back.

Dumbbell Pull Over.

AntoSRFC

Same problem with soreness apart from Im looking to build some more upper body strength.

Lifting weights usually 3 nights a week and would be running for 2. Would the protein shakes be recommended for me or is there an alternative i.e. certain types of food?

Thanks

BossArky

AntoSRFC wrote: »

Would the protein shakes be recommended for me or is there an alternative i.e. certain types of food?

:mad: :eek: :rolleyes:

Contrary to popular opinion food is a source of protein: tuna / eggs / milk / nuts / chicken.

If you are extra sore and don't seem to recover after 3 days you probably just aren't eating enough. Perhaps up your carbs a small bit and see if that helps: pasta, rice, spuds, meat, fresh veg, fruit, etc.

brianon

You could try concurrent training. So before EACH set of lifts you would do half to 1 minutes of intense cardio to get your HR up which should allow you to keep yout HR up during the resistence work. Early studies have shown that this can reduce DOMS big time.