The day after a challenging workout, the body is generally stiff and/or sore which is caused by the eccentric (coming down) part of a muscle contraction. Falsely, people assume that the pain they feel the next day(s) is from the build up of lactic acid, this is simply not true. The pain is due to micro tears in the muscle tissue.
Feel the burn!
Lactic acid is a waste Bi-product caused by the breakdown of carbohydrates being burned as fuel. Much like exhaust coming out of your car's tailpipe (gasoline burning), lactic acid is created in much the same way within our bodies. It's flushed out entirely within 30-60 minutes after your workout.

If you were to consume a high protein, zero carbohydrate diet- you would find it difficult to get a "pump" in your muscle tissue and you would also be left without the burn often experienced while lifting weights. The burn is always an indication that the body's number one source of fuel, glycogen, is being utilized.

In order to help ease DOMS (Delayed Onset Muscle Soreness):
- Take a hot epsom salt bath after your weight lifting workout (10-15 min).
- Drink adequate water before, during and after your workout.
- Make sure to consume 4-6 small meals throughout the day every 3 hours that include lean protein sources.
- Include 1,000-3,000mg of Vitamin C to help ease inflammation.
- Avoid taking over the counter pain killers, such as ibuprofen or tylenol because they may adversely affect muscle regeneration.
- Although stretching (only when tissue is warm) feels great and will help lengthen tissues, it will not cure your muscle soreness. This doesn't mean you shouldn't regularly stretch, improving flexibility is just as important as your cardio, diet and weight lifting.