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.

    周末計(jì)劃著要開(kāi)始有規(guī)律地鍛煉身體了？或者要大干一番了？如果你不經(jīng)常鍛煉身體，平 常也不怎么愛(ài)動(dòng)，那么你知道肌肉要酸痛了。使用下面的小技巧你就不會(huì)在運(yùn)動(dòng)或者勞動(dòng) 后感到酸痛了。假如你現(xiàn)在已經(jīng)鍛煉或勞動(dòng)完了而正感到肌肉酸痛，那么我還有一個(gè)小技巧可以幫你減少酸痛。

    在開(kāi)始做運(yùn)動(dòng)或勞動(dòng)前吃蛋白質(zhì)或者碳水化合物可以防止肌肉酸痛。在活動(dòng)前吃蛋白質(zhì)含 量豐富的三明治并喝用酸奶和水果榨成的汁，活動(dòng)后喝一杯低脂肪巧克力牛奶。碳水化合 物可以給肌肉能量，蛋白質(zhì)在你的身體系統(tǒng)中嚴(yán)正以待準(zhǔn)備治愈或重建酸痛的肌肉。

    如果你平常不怎么運(yùn)動(dòng)卻要做劇烈的體力活動(dòng)了，比如攀巖一整天或者刷一整天的房頂， 高強(qiáng)度體力活動(dòng)后就要做一些低強(qiáng)度和低傷害的運(yùn)動(dòng)，例如散步，游泳或者做瑜伽伸展運(yùn) 動(dòng)，這樣可以防止高強(qiáng)度運(yùn)動(dòng)形成的乳酸在體內(nèi)積聚。

    如果你已經(jīng)開(kāi)始感到肌肉酸痛了，那就拉伸肌肉并按摩它可以減少疼痛。如果你在劇烈運(yùn)動(dòng)前記得吃我推薦的食物并做伸展運(yùn)動(dòng)，運(yùn)動(dòng)后記得散步并做伸展運(yùn)動(dòng)，

    就能防止肌肉酸痛。