Planning to start a new exercise routine or got a weekend work project ahead of you? If you are not normally physically active you know you're going to end up with sore muscles. You can help prevent getting those sore muscles after a weekend of exercise or work with these tips, and if you've already overdone it and have sore muscles, I'll include a tip for reducing that muscle pain.

A meal containing protein and carbohydrates eaten before you embark on a new exercise or work project will help prevent you muscles from becoming sore. Eating a protein rich sandwich or drinking a yogurt and fruit smoothie before you get started and drink a glass of low fat chocolate milk afterwards. The carbohydrates will give your muscles energy and the protein will be in your system ready to heal and rebuild sore muscles.

If you engage in intense physical activity that you are not normally accustomed too, like a day of rock climbing or roofing, follow the intense physical activity with some low intensity, low impact exercise. Go for a walk, a swim or do some yoga stretches. This will flush out the lactic acid buildup in your muscles that the high intensity activity has created and help prevent muscle soreness.

If you already have sore muscles from over-doing it, stretching and massaging those sore muscles will help reduce muscle pain.

If you remember to eat and stretch before you engage in physically activity, walk it off and stretch after physical activity, you will prevent sore muscle pain afterwards.

周末计划着要开始有规律地锻炼身体了？或者要大干一番了？如果你不经常锻炼身体，平 常也不怎么爱动，那么你知道肌肉要酸痛了。使用下面的小技巧你就不会在运动或者劳动 后感到酸痛了。假如你现在已经锻炼或劳动完了而正感到肌肉酸痛，那么我还有一个小技巧可以帮你减少酸痛。

在开始做运动或劳动前吃蛋白质或者碳水化合物可以防止肌肉酸痛。在活动前吃蛋白质含 量丰富的三明治并喝用酸奶和水果榨成的汁，活动后喝一杯低脂肪巧克力牛奶。碳水化合 物可以给肌肉能量，蛋白质在你的身体系统中严正以待准备治愈或重建酸痛的肌肉。

如果你平常不怎么运动却要做剧烈的体力活动了，比如攀岩一整天或者刷一整天的房顶， 高强度体力活动后就要做一些低强度和低伤害的运动，例如散步，游泳或者做瑜伽伸展运 动，这样可以防止高强度运动形成的乳酸在体内积聚。

如果你已经开始感到肌肉酸痛了，那就拉伸肌肉并按摩它可以减少疼痛。如果你在剧烈运动前记得吃我推荐的食物并做伸展运动，运动后记得散步并做伸展运动，

就能防止肌肉酸痛。