Am i protein starved?

Question

im happy with my weight but need toning. im not a big eater and dont eat a lot at all. i've been using the treadmill on full incline for half an hour. its been about 2 weeks now. my legs atill ache during the day. my partner says that my legs shuldnt hurt as much anymore and im probably not eating enough protein to help my muscles to recover. could he be right?

and if so, then what kind of food should i be eating? will a protein shake be sufficient? and does it matter when i eat the protein i.e before or after using the treadmill

thanks for all your answers :)

Answer 1

Yes, you most likely have a protein-deficient diet, although that will not make your soreness go away like magic.  Your partner is correct though, you need protein for your muscles to recover.

The best sources of protein come from egg whites, lean chicken, fish, milk, and soy.  A protein shake would be sufficient.  I recommend Whey protein, which can be bought at a local vitamin store.  However, one protein shake isn't all you need for the day, you should still be eating 5-6 meals a day with protein throughout the day.  

It is much more important to consume a protein shake after working out, because that is when your muscle fibers are broken down from exercise and really need the protein to repair and rebuild them.  A protein shake should be consumed within half an hour of a workout.

If your legs still ache, make sure the rest of your diet is balanced, you are drinking plenty of water for proper hydration (8+ cups a day), getting sufficient rest, and you can use an ice pack if they continue to ache.  It's not uncommon with exercise, especially when you first start.

Also, I would recommend you get ASICS running shoes, these are top-of-the-line running shoes, and made for shock absorption and extra comfort.  Ask at your local shoe store about them.

Best of luck!

Answer 2

yes

Answer 3

You don't have to be a big eater. Protein shakes are full of junk. What's wrong with yogurt, turkey or eggs ? Yes, you need to eat protein , at least, three times a day. Maybe you should do some research on how the body's system runs efficiently with three balanced meals a day. Fourth grade health.

Answer 4

Let's see. The treadmill, huh? Well, the treadmill is very easy for people to do because it does some of the work for you. This means you aren't exercising as hard as you would be by just doing the same exercise up a hill. The fact that your legs HURT on a treadmill is telling me a couple things:

1. You are probably dehydrated. Try drinking about a gallon of water a day (start off with 1 liter, then 2 liters, then 1 gallon). It's not dangerous, I know plenty of people that would drink that much daily, myself included. You won't get hyponutremia (water poisoning) from it.

2. You aren't getting enough protein, but that's because you aren't getting enough food in general, which is also affecting it. Your body is designed to work on vitamins and minerals, carbs, fats, and protein. If you don't fuel your body, it won't perform like you want it to. A protein shake right after your workout is a great way to SUPPLEMENT your protein intake, not REPLACE it. My suggestion to you is to eat 5-6 small meals a day made of a lean protein and natural carb and have a whey protein shake right after your workout (whey digests in 30 minutes, you have 1 hour post-workout to optimally feed your muscles). My favorite is Iso Sensation by Ultimate Nutrition...it's delicious. Order it online, it'll be cheaper.

3. You may be doing something incorrectly. You might be losing form, have bad shoes, or neglect to stretch afterwards. Hint: if you are holding the handrails on the treadmill, you are doing it wrong!

I hope this helps. Try what I suggested and if you're still having problems, shoot me an email.  

Answer 5

Your partner is right- You need protein to help rebuild your muscles.

When you work out, your breaking down the muscle tissure and replacing it with new tissue that helps make you more toned, etc. Protein helps build that new tissue.

Any kind of meat has protein. Tuna, chicken, beef, any kind of fish.

Protein shakes- I've never been that route. It shouldn't matter when you eat it, as long as you eat it.

Hope this helps. =]

Answer 6

I don't know, what do you think?