Hi there guys, i've been working out this week and so far i'm noticing that i am not feeling sore the next day compared to last week. Last week for chest , i felt sore for 4 days and this week not sore the next day but i increased my weight this week. Also i'm taking creatine, could it be creatine is helping me out with the recovery so that i'm not feeling sore?

 

i feel like i did not give my best or could have tired harder.. althought i did give my best and i did feel sore while i was working out. i've been reading that it's not necessarily that i have to feel sore to make some gains but i'm feeling more like maybe i must have worked harder or the creatine is helping me recover from the soreness? i take creatine once after workout and protein once i get back home within 30-45 mins.

 

why i'm confused is that last week my chest was sore for 4 days but this week even with heavier weights i felt nothing the next day.. hope you get what i'm saying ;)

That is a good sign. It means your meal plan and sleep patterns are on target. Your body adapts to training and as such you will not get real sore anymore unless you try a new routine or exercise or you are not eating or sleeping enough. Creatine has little to do with muscle recovery and repair and is more for replenishing muscle energy via ATP.

 

John

thank you , feels good to know i'm on the right track. feels kind of weird to have worked my ass off and not feel sore the next day. i was thinking maybe i have not put in much effort into my workouts and also thought that creatine was making me not feel sore ;) maybe as i'm following the meal plan to get all the vitamins, minerals, omegas etc it's helping me in a big way too ;)

That is a good sign. It means your meal plan and sleep patterns are on target. Your body adapts to training and as such you will not get real sore anymore unless you try a new routine or exercise or you are not eating or sleeping enough. Creatine has little to do with muscle recovery and repair and is more for replenishing muscle energy via ATP.

 

John

Yeah I gree with John... You don't have to feel sore all the time after wokout, sometimes we feel sore because of the incorrect form/set-up of our workout. Our body need some serious recovery after workout that's why we need to feed them after the hard trainings. As John said its a good sign! because you're not feeling sore after workouts meaning to say that you're eating and resting well. You feed your muscle just fine brotha!

 

I'm taking 5g of creatine and whey protein 30 minutes before workout...By the way John, is it okay to take another 5g of creatine after workout? or much better to take whey protein? or both for recovery? Thanks in advance!

Michael,

 

If you search some of my past posts on Creatine, you will see I am not a fan of using it and I explain why. In your case, 5g is plenty. I would not take any more than that each day. Creatine increases fluid retention and ATP stores in muscles (one of the reason for some size and strength gains) and thus stresses the kidneys.

 

John

John,

 

thanks man.. good to know! May I ask again.... how did you know that 5g is plenty in my case.. somehow connected to my height, weight and age or something? just wondering

That is the usual recommended daily dose. It doesn't really have to do with size and weight. Creatine is a pre-cursor to an energy molecule called Adenosine Triphosphate (ATP) which is what your muscle use as fuel during the Krebs cycle (anaerobic) phase of energy expenditure. Extra creatine helps the body create more ATP and store more in the muscles. Creatine is produced naturally from the food you eat which is why I don't like Creatine supplementation. Search the forums for my post on Creatine which explains more in detail the potential harm of using it regularly and why I am not a fan if you want more info.

 

John