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It seems like you are not eating enough for your weight. Stop snacking on fruits and start eating 5 small meals with carbs/protein/fats. Please DO include complex carbs in your diet. But try to target carb intakes around weight training - if you are training in the evening have complex carbs before and after workout, if you are doing just cardio in hte evening have carbs in first half of the day. also I would recommend doing weights before cardio. Ideally you workout routine should be warm-up - weights 20 -30 mins-cardio 30 -40 mins - streching. Doing weights after cardio is not as effective. Good luck and keep up your great work!!
Really? I have read in many sources that soy and soy milk have all of the necessary amino acids in order to offer complete proteins to the body.
Yea the data can be conflicting at times. Regardless, I would NEVER eat any soy or any products with soy in them. There are just too many other options to get amino acids and other nutrients from better sources.
DOMS(delayed onset muscle soreness) effects people differently for no quantifiable rhyme or reason. It doesn't necessarily mean anything; it is not an indicator that your CNS is over-worked, for example. So, is the muscle soreness the chief complaint? Is that what you mean by "not recovering?" Or do you mean that your muscle breakdown and rebuild via weight training/subsequent protein synthesis is not producing the desired results? If it's the former, there is no miracle, and you're not necessarily doing anything "wrong" via diet, etc. Working out with weights makes most people sore. Stretching is over-rated as per clinical trials in terms of injury reduction, but the placebo effect is still pretty strong. So, that's not really the issue. Some people just get DOMS worse than others. Learn to enjoy that healthy soreness. It's weird, but I love that feeling of walking a little funny after squat day.
It's all perspective; what you're describing seems perfectly normal, although it does tend to lessen as you continue to work out. If you're not happy with your results, that's another matter.
Increase your protien. Maybe even add a protien shake after a workout where you push your muscles. Basically it will help your muscles to rebuild what was torn during the workout.
I also agree with the increasing your meals to 4-6 meals a day. When you do that, make sure you take in a complex carb and a protien together.
My husband started drinking a glass of milk after his workout when he heard that it helps with recovery...something about the whey and cassein. Good luck!
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