Ever since I adopted this new diet, I have noticed that I am getting way too much soreness and muscle fatigue than I ever would have before for the amount of exercise I'm doing. It's like they are not able to heal as well, or at all. It's an unreasonable amount of soreness!

I've debated about the causes and can only put it down to...

1) maybe I actually am NOT getting enough protein from this diet? Although I'm eating quite my share of beans or tofu at every meal!

or

2)low iron?

That's about all I can come up with! I do nOT want to start eating meat again, but it seems that with this diet I can't be active in the way I used to be :( Any suggestions appreciated!

Hi Julie, I work out constantly and did not notice a change in soreness.  I don't even eat a lot of tofu or tempeh or anything like that, but I do get a lot of beans in my diet.  I do P90X as well as running and kickboxing and have seen great advances while being vegan.  The P90X program suggests a recovery drink after each workout within 1 1/2 hours to help your muscles recover.  I did not get the one that they offer because it contains whey, but we do make green smoothies with spinach, kale, parsley, a mix of fruit, and hemp protein supplement.  You could start drinking this after workouts using hemp, soy, rice, or pea protein supplements.  You would also get iron from this as well.  This will also give you a great energy boost!  Good luck!

I have heard from trainers that soaking in a tub of cold water or even taking a cold shower can help ease the soreness of muscles after a workout and reduce inflammation.  It's not fun, but it seriously helps.

Also, make sure you're stretching well afterwards.  That can actually be the best cure.

If you're eating a lot of beans, you're most likely getting enough iron, as beans and lentils are high in iron.  Ditto on the protein.  Personally, I think that society puts so much pressure on "getting protein" that we over do it.

Totally agree with Dolores about the protein thing.  I don't even use the recommended amount of hemp protein in my smoothies and I have still gained muscle mass since becoming vegan.

Hi Julie, I have some thoughts, but first, how long have you been vegan? Did you transition slowly or all at once?

Hi Isabelle- I had been off diary and eggs for a year but took out the meat completely about 2 months ago.

Thanks for the help everyone!

Hi Julie--okay, my guess is that your body hasn't adjusted to not eating meat. My suggestion is, for the next couple of months, to take at least a day off between workouts. Keep your workouts low key, things like yoga, Pilates, walking. Nothing crazy. Eat plenty of food. Eat whenever you're hungry. Then in two months go back to more strenuous workouts and see how you feel. You might consider having the doctor check your iron levels just in case. You could also add a sublingual B-12 supplement into your routine. However, I suspect it's just your body adjusting to new fuel. Last year I went whole-hog vegan from eating meat 2-3 times a day and I got so exhausted and emotional, I had to go back to eating meat. This time around, I've been slowly transitioning to vegan for the last 8 months or so, first giving up red meat, then white meat, then fish, and, about a month ago, eggs...strangely, going from just eggs to no animal products was the most profound and difficult transition of all. There's something abut giving up animal protein that really changes your body. Anyway, once I gave up eggs I got crazy hungry for a couple of weeks, then I got sleepy for a couple of weeks, and now I'm feeling pretty good and actually putting on muscle easily. All that to say I think your body just needs some time to adjust to living without meat.

Are you getting enough calories and in turn protein for your needs.

Try a vegan protein supplement such as sunwarrior raw protein(which has a great amino acid profile and is the nicest tasting on the market. If that helps after a while you can pretty much be sure it was not enough protein.

Getting some blood work done wouldnt help either, to check iron/b12 etc.

http://www.amlaberry.co.uk

I'm willing to bet you haven't quite "adjusted" yet. If you're eating beans and tofu frequently, you're likely getting more than enough protein and iron. Are you also getting enough whole grains and water? Those can be involved too. 

I would try incoporating more low-fi excercises like yoga, pilates, and matwork to whatever you're doing. I found that doing more yoga helps me recover after my swimming sessions that much better. Plus, it helps to tone up that much quicker - nothing bad there, right? 

Let us know how it goes....

I don't know what sort of exercise you are doing, but if it is intense make sure you are replenishing your electrolytes.  Also, I think the advice about it being the adjustment is probably true (I went from a vegetarian to vegan, so my transition was a gradual one).  Warm baths with epsom salt couldn't hurt either.  

I highly recommend the epson salt.  

I have been vegetarian all my life but noticed if I run more than 13 miles I need to eat constantly.  I started to transition to being vegan and surprisingly it isn't hard since cheese is somewhat difficult to find in Asian and most Asian dishes don't include cheese or dairy.

I do find it frustrating because I am literally eating 6 meals a day and that doesn't include snacks.  I eat until I am way past full but about an hour later I am hungry again.  I haven't noticed anything about the recovery time but I do know I get light headed really easily and have to eat all the time.  I have also started losing weight even though I eat what feels like all the time.  Does anyone have recommendations on what to eat after long runs for speedy recovery?  

(I have been eating a soup made with vegetables and 18 different beans, lots of grains, vegetables, fruits seeds and nuts.  I removed almost everything processed, I did sample soya milk and hazelnut milk other than that I eat lots of tropical fruits since I live on the equator.)

Any recommendations for runners who want to stay vegan but don't want to lose weight?

If you are struggling to get enough calories then a concentrated source such as vegan protein shake can be a good idea.

Vega sports protein or vega thrive/wholefood optimizer are a good choice and quick and easy to put over.

http://www.amlaberry.co.uk - Were doing a deal on vega sports protein just now buy 3 get 1 free. Expiry 2013 so years away, any flavor combination.

Hey guys, it might surprise you to learn that this is not actually about protein! The key here is actually vitamin B5. All the B vitamins, really, but in this case (and in the case of cystic /body acne) B5 is the answer. Liver, Kidneys (gross) all contain B5, but so do mushrooms and whole grains (yay!) however, if you are still not getting enough, you need to supplement. And I mean supplement. There is no upper (toxic) limit for B5, and nutritionists are at odds on an RDI, ranging between 5 and 10 mg. HOWEVER, B5's role is to protect the adrenal glands from the stress hormone cortisol, so more stress (inc exercise) = more demand for B5 - this is why high doses have the added bonus effect of trimming athletes tummy fat, which is another sign of high cortisol. Chinese medicine suggests at least 500 mg a day for the treatment of adrenal insufficiency, which manifests as fatigue, soreness, slow recovery, skin problems... B5 allows your body to USE the protein, fat and carbs you eat, so if you think your getting enough, but just not getting the benefits, B5 might help! PS B5 is made in the body by good bacteria so combining with probiotics is helpful too. If you find any bloating from B5, just scale back the dose til it goes 

Just another note, ladies. Veganism means much less packaged processed foods, and as a result we can also be low in essential salts. 1/2 teaspoon of good quality sea salt (the one with 84 minerals) in one of your litres of water can also calm muscle fatigue, support kidney function and stop that "is it thirst or is it hunger" battle that can rage on at that time of the month!