If your muscles are sore from intense activities such as weightlifting, your muscles are rebuilding themselves, needing water and lots of protein. For optimal muscle growth, consume 1 gram (0.035 oz) of protein per day for every pound of lean body mass that you have, or, consume 0.22% of your lean body mass in protein.  For example, a man who weighs 150 pounds (68 kg) with 20% body fat, has 120 pounds (54 kg) of lean mass, and should consume 120 grams (4.2 oz) of protein per day. This will speed up recovery times considerably, as well as prevent muscle loss from poor nutrition. Eat Protein 15 to 45 minutes after workout for best results. Drink lots of water while you workout and throughout the day. Your muscles need water to function at their peak, and your body needs water to repair your muscles. Don't forget to drink water. Eating carbohydrates before and after your workout aids in muscle recovery and gives you the fuel necessary to power through your routine. Muscles need particular vitamins and minerals to repair properly as you work out, so prepping the body with the right supplements will help prepare it for strenuous exercise.  Vitamin C and antioxidants, in particular, have been effective in helping to prevent muscle soreness. Blueberries, artichokes, and green tea are antioxidant-rich, while chili peppers, guavas, and citrus fruits are all high in vitamin C.  Look into supplementing with branched-chain amino acids (bcaa: L-leucine, L-isoleucine, L-valine) and others before exercise — such as l-glutamine, l-arginine, betaine, and taurine -- may help prepare to clear waste products from your muscles. This also may promote recovery and protein turnover, rebuilding muscle. Consider adding a protein supplement. Protein helps rebuild the muscles. You can try eating more natural sources of protein (like eggs, yoghurt, or chicken) or consider adding a scoop of protein powder in your post-workout smoothie.  Consider adding creatine to your diet. Creatine is an amino acid that occurs naturally in the body, but adding more creatine to your diet can help your muscles repair themselves more quickly after an intense workout. Creatine supplements are available at health food stores. Sour cherry juice is quickly becoming recognized as a superfood, known for its antioxidants and other benefits. In one study, scientists found that tart cherry juice provided relief for mild to moderate muscle soreness.  You can find 100% tart cherry juice at most major grocery stores or health food stores. Look for a brand that does not mix the juice with another type (for instance, cherry-apple juice), as those brands tend to put in a minimum amount of cherry. Also, be sure that the juice does not contain any added sugar or other ingredients. Try using tart cherry juice as the basis for a post-workout smoothie, or drink it on its own. It's great straight out of the freezer or place a plastic cup of cherry juice in the freezer for about 45 minutes to create a delicious cherry slushie.
Plan a proper diet, including keeping hydrated. Consider taking vitamins, antioxidants, and other supplements. Try tart cherry juice.