Dominic Stone
Working out is a great way to improve your health and body, but it can also lead to muscle soreness and fatigue. This soreness is caused by microscopic tears in the muscle fibres, which the body repairs through a process called muscle protein synthesis. This repair process requires energy, and therefore burns calories. So, does this mean that sore muscles burn more calories? Yes and no. While sore muscles do burn calories, they don't necessarily burn more calories than muscles that are not sore. The number of calories burned depends on various factors, including body composition and basal metabolic rate (BMR). Additionally, the afterburn effect allows the body to continue burning calories for several days after a workout as it replenishes energy stores and repairs muscle damage.
| Characteristics | Values |
|---|---|
| Do sore muscles burn calories? | Yes |
| Does the soreness indicate more burning? | No |
| What causes muscle soreness? | Microscopic tears in the muscle fibres |
| What is the process of repairing muscle soreness called? | Muscle protein synthesis |
| What is muscle soreness also called? | Delayed Onset Muscle Soreness (DOMS) |
| What are the factors that cause muscle soreness? | Intensity of the workout, type of exercise, duration of the workout, frequency of the workout, level of fitness |
| How to reduce muscle soreness? | Stay hydrated, eat a balanced diet, warm up and cool down properly |
| Does burning calories mean burning fat? | No |
| What is the after-workout burning of calories called? | Afterburn effect |
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What You'll Learn
The afterburn effect
During a workout, the body increases its heart rate and breathing, bringing more oxygen and nutrients to the muscles. After the workout, the body must recover. This means that the heart rate and breathing must return to normal while the body replenishes the energy stored in the muscles and repairs muscle damage. These recovery mechanisms remain active 24 to 72 hours after the workout, consuming 5-20% of the energy expended during the training session.
The number of calories burned during the afterburn effect depends on the intensity of the workout, with highly intense workouts tending to burn more calories. Strength training provides the greatest afterburn effect, with circuit training and high-intensity training (HIT) consuming the most calories. However, it is important to note that these types of training also have the longest recovery time.
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Repairing muscle fibres
DOMS usually sets in 12-24 hours after exercise and can last for several days. It is characterised by a dull ache in the muscles, which may feel tight, tender and weak. The soreness usually peaks around 48 hours after the workout and can last up to 72 hours. In addition to the pain, DOMS can also cause swelling, inflammation and reduced mobility.
To aid the repair of muscle fibres, it is important to stay hydrated and eat a balanced diet. This will help your body to repair itself more quickly. Getting enough sleep is also important for muscle recovery.
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Body composition
The number of calories burned during muscle repair depends on an individual's body composition and basal metabolic rate (BMR). According to a 2018 study in Clinical Nutrition Experimental, body composition plays a significant role in determining the number of calories burned daily. Lean muscle tissue, in particular, is a key factor influencing daily energy expenditure.
During muscle repair, the body uses calories to rebuild torn muscle fibres caused by exercise. This process requires energy and materials, similar to any other type of repair. As a result, muscle repair can contribute to increased calorie burn, especially when building or maintaining muscle mass.
To support muscle recovery, it is essential to consume adequate protein. Research suggests consuming approximately 1.4 to 2.0 grams of protein per kilogram of body weight per day to maximise muscle growth and recovery. Consuming protein before or after a workout can be a convenient way to support muscle recovery and help reach daily protein goals.
In addition to protein intake, overall nutritional health, adequate rest, and hydration are crucial factors in muscle recovery. A well-rounded diet ensures the body receives the necessary nutrients to support the repair process. Dehydration, for example, can impair the muscles' ability to repair themselves, so staying properly hydrated is essential.
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Lean tissue and metabolic rate
The number of calories burned by a person depends on their body composition and basal metabolic rate (BMR). The BMR is the minimum number of calories the body needs to perform basic bodily functions. The more lean body mass a person has, the greater their BMR will be. Lean body mass includes muscle, water, and minerals.
Research in the American Journal of Clinical Nutrition has shown that the most important factor influencing BMR is the amount of lean body mass a person has. This means that strength training for muscle gain, which increases lean body mass, is recommended as a way to increase metabolism. The more muscle mass a person has, the more kilojoules they will burn.
However, contrary to common belief, there is no discernible relationship between the loss of skeletal muscle and reductions in BMR. Tissue losses and metabolic adaptations both contribute to the reduction in BMR following weight loss. The loss of energy-expending tissues, predominantly skeletal muscle and adipose tissue, contributes to the reduction in BMR, but only by about 60%. The remaining 40% of the RMR reduction is attributable to metabolic adaptations.
The body slowly loses muscle as it ages, which may be due to the ageing process or reduced physical activity in old age. Strength and resistance training can reduce or prevent this muscle loss.
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Muscle soreness
There are several ways to ease post-workout muscle soreness. Staying hydrated is important, as it helps to flush out damaged muscles. Drinking 8 ounces of water for every 15 to 30 minutes of exercise is recommended, and you can also drink 8 ounces for every pound lost during the workout. Gentle stretching before and after a workout can also help prevent stiffness and improve recovery. Massaging sore muscles can relieve tension and restore blood flow, and using a foam roller can increase blood flow to the muscles through applied pressure. For recent injuries or acute, throbbing pain, cold therapy can help reduce inflammation and swelling, while heat therapy is better for older injuries or general tension and stiffness, as it relaxes the muscles and encourages blood flow. Over-the-counter pain relievers, such as NSAIDs (nonsteroidal anti-inflammatory drugs), can also help treat minor aches and pains.
While muscle soreness is a common and usually temporary condition, it is important to be aware of when it may indicate a more serious issue. If soreness persists for more than a few days or worsens despite rest, it could be a sign of a more severe condition that requires professional care. Additionally, if you are unable to flex and extend your limbs without pain after a couple of days, you may have an injury and should consult a doctor.
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Frequently asked questions
Yes, muscle repair does burn calories. When you exercise, your muscles contract and release, causing microscopic tears in the muscle fibres. Your body uses the calories you eat to repair these tears through a process known as muscle protein synthesis. This process is what causes muscle soreness after a workout, known as Delayed Onset Muscle Soreness (DOMS).
Sore muscles do burn calories, but it may or may not come from the fat in your body. Calories are energy, and fat is stored excess energy. You accumulate fat when you consume more calories than you burn daily.
To reduce muscle soreness, it is recommended to warm up and cool down properly before and after a workout. Staying hydrated and eating a balanced diet can also help your body repair itself more quickly.
The afterburn effect is when your body continues to burn calories after your workout is finished. This occurs as your body replenishes the energy stored in its muscles and repairs naturally occurring muscle damage. This energy consumption represents approximately 5-20% of the energy expended during the training session.
To optimise the afterburn effect, focus on workout intensity rather than length. By concentrating energy expenditure at the beginning of each exercise, when the muscle is performing an anaerobic function, you can maximise glycogen consumption during your workout.
