What to do for sore muscles from working out

Your body hurts, you can barely walk up a flight of stairs or raise your arms above your head without some pain, you doubt that yesterday’s workout was worth it.

Does this sound like you?

cherry juice
Cherry juice can help soreness.

Are you wondering what to do for sore muscles from working out? There are plenty of remedies to help you.

If you are more of a natural cure kind of person then try drinking cherry juice to reduce any swelling.

Or if you are a “just give me the place to go so I can buy something now man” type—Try Absorbine Jr. It is a pain relieving liquid that quickly is sucked up into your muscles and heats the pain away.

Similar to Icy Hot without the icy part. Below are a few more ways to aid your achy body.

Lebron foam roller
If it helps Lebron it can help you.

Roll your pain away

I have never used foam rollers but I see people in the gym use them all the time and they swear by them. The idea is to release knots in your fascia. Fascia is the stuff that connects your muscles together.

Although it hurts while you are working out these knots the benefit outweighs the pain.

Think of it as a massage that you control, that may not cost you more than a one-time fee of twenty bucks, that you can use whenever/wherever.

Oh and Lebron James uses foam rollers too. Hey I figured why not throw an athlete in here as an example. If he uses it, then it has to be effective right?

Protein before bed

Feed your muscles overnight. Your body is basically fasting overnight. Think about it.

Nothing is going into to it for eight or more hours. And for some folks that eat dinner early in the evening this period can be even longer.

In college I remember a friend of mine asking if she should stop eating around six o’clock so she didn’t get fat.

At the time my response was “I eat whenever I feel like eating. You’re crazy to starve yourself.” I still feel that way.

There was a time in my life where bulking was all that mattered so I would set alarms to wake myself up just to eat and go back to sleep.

Guess what?

I really didn’t gain that much fat or muscle. So I wouldn’t worry about it. The extra protein will help repair. Plus you do not have to have a whole chicken, just a little protein will do.

 Protein after your workout

As a rule of thumb you should have some protein after your workout.


So your body has enough nutrients to build up and repair the muscle you have just broken down. I always drink a shake within thirty minutes after my workout for this reason. Why within thirty minutes?

Because there is a small window where your body is the most receptive. Some folks even sip a shake throughout their workout but I really have anything besides water while I work out, otherwise I feel bloated.

My recommendation is to drink it before and after a workout to save your stomach.

Rest works wonders for us all.
Rest works wonders for us all.


I could not find any scientific data to back a direct correlation between sleep and muscle recovery but we do know that the human body makes use of protein while you sleep.

So getting more rest combined with adequate protein intake should do the trick to aid in bringing your muscle back to life.

As with most activities the lack of sleep will negatively impact your body. On a side note, lack of sleep causes a rise in cortisol levels.

The spike in this hormone is related to weight gain. So not only should you rest up for soreness but to help your belly.

Yes you can to pain relievers

You can us pain relievers but they can slow muscle growth. The pain you feel say in your quads or calves after an intense squat or lunge session is all part of the process of muscle development.

If your goal is to grow your muscles then I would not recommend taking any aspirin or ibuprofen before or after a tough workout.

If the pain is unbearable for the few days that it will last then go for it.

The only time I can remember using ibuprofen for sore muscles was when I injured my wrist (but at the time I didn’t realize it) and needed the inflammation to go down so I could continue lifting.

By the way, that is not a smart idea either.

Tub of ice

An ice bath is said to ease your aches and pains for up to twenty-four hours afterwards.

Many marathon runners and NBA athletes use take ice baths immediately after the marathon or long game.

The downside is well….Brrrrrrrrrrr.

I hope that this post helps you find a technique or solution so you do not lose steam as you begin to transform your body.

The worst thing that can happen is that you lose momentum after working so hard to convince yourself to go to the gym.

Lost momentum can reverse everything you have gained and built. Do not let soreness be the reason to retreat back to bad habits.

If this was beneficial or interesting, leave a comment and share with a friend.



Boost Your Metabolism- 3 Easy Ways to Change Your Body at Any Age

In this video I recommend 3 ways to boost your metabolism. There are definitely ways to speed your metabolism up.

You do not have to suffer with excess weight because you think that your genetics will not let you lose or if you think you are too old to change your body.

Yes it is true that once you hit your forties the metabolism drastically changes BUTTTTT….you can fight against it and win at any age.

All you need is to start with small changes. You have the power and I believe in you.

Check out the video and leave me some comments if something is interesting or if you have questions.

I can’t wait to hear from you.


Puff Diddy- A Lesson in Perseverance

He taught me a lesson in perseverance…One of my hip hop heroes is Sean Combs otherwise known as P. Diddy, or just Diddy. I couldn’t help but to want to be like him and start up my own rap label from my basement.

So I too could be an entrepreneur that danced around, listened to music all day and sat back while the money poured in (that’s how I imagined his life being).

I used to make horrible sounding beats on an old drum machine (I wish I remembered the name of the machine) it resembled the late 80’s Alesis HR-16/HR-16B. It could only hold 16 drum patterns and I had an old pair of dj headphones that my brother and law gave to me.

Alesis HR 16
The Alesis HR 16. What beat making fantasies are made from.

I wondered why he was so generous—turns out that only one side worked. So I had to pretend that there was sound in both ears when I bopped my head to the magic I had just made.

Eventually I upgraded to software like Fruity Loops in college and then the Maschine  after college. But I got discouraged when some of my friends did not like my music.

It wasn’t until I was an adult that I really began to believe in myself but the damage was done.

Now I make beats sporadically and throw them into videos here on Protein Assistant.

Who knows where I could have been if I just kept going. Diddy’s trademark phrase is “can’t stop, won’t stop” that was a lesson that I missed.

Diddy never quits whether that be music or running a marathon. What marathon are you running in your life?
Diddy never quits whether that be music or running a marathon. What marathon are you running in your life?

Now I try to pay attention to the lesson he has continually taught us over the years. That lesson is Persevere no matter the obstacle.

Ignore the naysayers

While Diddy was preparing for his 2003 New York City Marathon many people doubted that he could complete it, especially being that he had never ran one before.

And he even bragged about wanting to beat Oprah’s time of 4 hours and 29 minutes. Well guess what? He did by a whole 29 minutes.

No naysayer can prevent you from moving forward when you decide to remain focused even before people start to discourage you.
ignore quote alex elle

Have a goal

That brings me to another point. He had a goal. A couple of goals. First it was beating Oprah then it was raising one million dollars for inner city children in New York.

Those goals drove him to keep pushing even when his own body told him to stop. Diddy stated “I’ve never experienced mental or physical pain like that.”

It’s crazy when you really think about it. Both his body and mind pleaded for him to discontinue the pain they were under.

This is much like any workout you do for the first time to challenge yourself.

I remember even as a beginner the thought of a pushup or a bench press hurt my mind and body before I even got started.

Before I got out the bed sometimes I was already talking myself out of working out. Then I would get to the gym and couldn’t do more than 10 pushups without my arms completely giving up on me.

I was like mannn, I knew this would happen, that’s why I should have stayed in the bed. But then I shifted my mindset to a specific goal.

I decided that every week I would get a little stronger by doing a few more reps even after I felt tired and hold the last rep for as long as I could.

This is a technique I ended up using even while I weightlift. I place my muscle under as much pressure by holding a weight up on my last rep of my last set.

Shift your mind

A mind shift had to occur for Diddy to get beyond the 12th mile (remember he had to run 26.2 of them in total).

About half through is when he started to experience leg cramps and he aggravated a nagging knee issue. Can you imagine your legs basically giving up on you but you are not even half way done?

leg cramps hylands
Maybe Puff should have had a few of these handy

This is where he changed his mind.

He wanted to stop but the goal was too important, the job was not finished, he could not give up on himself, the children, or his supporters that donated to the cause.

So he FINISHED. And he stated “It was a life changing experience because I did not stop.” That’s a powerful message.

No surrender

If you can ignore the people who tell you it is impossible, set a goal/make it a fixture in your mind, and then shift your thoughts to overcome adversity then you have what it takes to develop a no surrender attitude.

A no surrender attitude is what drives you when nothing else externally can. This is what “the eye of the tiger” represents. A no holds barred approach to achieving fitness.

I see this the most with runners. The running culture is interesting because their thought is how can I run today. Not can I run today.

diddy running finishline
The result of not surrendering is finish with your head and hand held high.

It is not unusual for me to see a runner a day or two after it snows (with shorts, a winter hat, and gloves on) or to see one in the rain (with shorts on, maybe a jacket, maybe).

They have conditioned their minds and bodies to deal with the elements. The training does not stop because of weather.

I have no clue if this is true but I imagine a runner looking at the weather report and saying “yeah whatever.”

Just imagine what you could accomplish if you decided to “yeah whatever” more often.

I bet if you decided right now to say “I will” instead of “Will I?” that you could start a healthy change in your life. Tell me, what is the harm in trying it out?

So many avid gym-goers that I know have conditional habits. That’s why the gym is so packed in January and then it dies down.

People will exercise on the condition of a new year but then they surrender shortly after.

I encourage you to never surrender and keep going. Diddy wouldn’t have it any other way.

Share this with someone today.


Does Muscle Turn to Fat-Like how Arnold’s body did

Does your muscle turn to fat? I burned the midnight oil to answer this question real quick. You may think after looking at Arnold’s body when he was the governator that your body could go to mush too…

I am here to resolve this and put the worry to rest.

Oh and shout out to Jaron. His track “Forever” is the featured intro song for today’s post.

Make sure that you comment and share if you like any little thing about this video.



Are best fat burning foods fruit, veggies, or meat?

l enjoy sitting with friends and acquaintances and discuss random stuff about health or fitness. Thursday night I was asked “man what should I eat to burn fat? I mean should it be more fruits, vegetables or steak or something?”

JD, this list is for you and anyone else that wants to find fat burning foods. Check it out…

Looking to lose some of that extra baggage in your midsection? Try incorporating some of these foods into your diet.
Looking to lose some of that extra baggage in your midsection? Try incorporating some of these foods into your diet.


Whey Protein– Will help build muscle while burning the fat.

Salmon– Packed with good fat and is a lean alternative. If you can replace your red meats with salmon or tuna you may be able to lose weight.

Tuna- In addition to the above, you will feel more full when you eat fish.

Eggs– You also get iron, antioxidants, and amino acids in each one.

Avocados- Are another good fat (monosaturated) so the fat is burned slowly as energy.

Nuts- Fall into the same category as avocados, especially in the hunger department. Nuts, in particular almonds have been shown to reduce how hungry you get. So snack away!

Whole wheat or whole grain– If eaten in moderation whole grains/wheat will prevent fat from being stored in your body.

Canola Oil– Is hard for your body to store as fat. Definitely a better choice when compared to Crisco.

The next couple speed up metabolism and I would eat or drink everyday if I could:

Chiles or hot peppers & green tea. I put hot sauce or hot peppers on just about everything.

Random note: hot peppers can sometimes cause throat irritation if eaten frequently, which can lead to sensitivity that causes more phlegm buildup. It happened to me so I had to cut back.

Just thought I would share 🙂

And finally in case you are wondering where are the veggies dude? I would recommend leafy greens like spinach, beans which also help digestion, and grapefruit.

I know that grapefruit is not a veggie but I don’t like em so I threw that in at the end. Ohhh and if you eat em make sure to eat the white part (some people describe this part as the “flesh”). That’s where all the good stuff is.

If you found this list useful share it on your facebook, twitter, pintrest or whatever other social media I forget to mention.

Thanks again JD for asking the question.











Mealworms and Protein-Bugs may be an alternative healthy snack

If I gave you ziplock sandwich bag of insects and placed a pound of kobe beef in your other hand then asked you which one contains more protein what would you say?

Beef is a high source of protein. There is no doubt in my mind that you would pick the beef every-time. I would bet money on it. Up until now I would agree with you.

I know that this is a weird topic but hear me out. In Ontario, Canada there is a whole company dedicated to providing crickets and mealworms for you to eat.

This company is called Entomo Farms and they believe that you should not only choose insects as a snack over say your Chips Ahoy but that you could replace your sources of protein for…..BUGS.

More protein than beef. Bon appetite.

The president of Entomo Farms has been quoted as saying that mealworms are a alternative to beef, fish, chicken, and pork. And you know what? He may have a point.

Mealworms contain all amino acids, more B12, and double the protein when compared to beef. Could they be the future of protein?

Some seem to think so because the earth’s natural resources are slowly becoming depleted. We are fishing in oceans that are drying up as water shortages become a major issue. So there goes the fish.

Land is also a concern as the world’s population slowly increases. We need more land for our kids and their kids so that leaves less land to raise chickens, cows, and other cattle. So there goes your beef, pork chops, and rotisserie goodness.

I do not plan on eating anything that I would hire Terminix  to get rid of. But if in the next 30 years we do see more food/resource shortages the government may look at mealworms more heavily to provide at least some of our protein.

Mealworm powder shakes anyone? 🙂

Feel free to weigh in on this topic by leaving me a comment. If you had to would you eat bugs to build muscle?




Slimquick Pure Review-Be careful may cause more harm than good

Now I could be wrong about this but Slimquick Pure powder seems like a scam to me if you are trying to lose weight.

Don’t get me wrong there are some great benefits such as 20 grams of protein per scoop and 6 grams of fiber. You get a pretty good taste. I would mix it and drink it with some almond milk any day.

slimquick pure

I just do not see how this is a weight loss supplement. Okay so it also contains “Bio Pure” green tea extract which has been shown to assist weight loss.

This is true, green tea can speed up the metabolism. There is a study from the American Journal of Clinical Nutrition that supports a 4% percent metabolism increase within 24 hours.

So I can see how Slimquick can boast that their product can help. But to call it “the only protein supplement specifically designed to help women lose 3 times the weight in 13 weeks” is pushing it.

And what is this “Bio Pure” stuff anyway? The Schmidt Firm, PLLC is asking anyone that has experienced ill effects after taking slimquick to join the lawsuit.

Supposely, the Bio Pure extract is actually a ingredient that used to be in Hydroxycut which was pulled off the shelf. Why? Because people were experiencing liver damage.

Based on some of the things I have found in regards to the lawsuit and potential negative effects.

I would advise you to research for yourself and find another safe product that can help you lose weight.

I am not even going to post a direct link to the product. But just in case you are still interested, I will post a link to a site where you can get it for a fair price of $19.88.

—-Click here go to the site to buy Slimquick—-

Let me know how you feel about this product, leave me a comment below.



Clean Salad Dressing- A few recipes to help your dry salad

I was asked today if I could recommend some clean ways to eat salad. I think romaine lettuce and grilled chicken (lots and lots of grilled chicken=more protein :)) is pretty clean or clean enough for me anyways.

But some folks have a hard time eating salad without some kind dressing. So here are some dressing recipes that you can make at home, that way you know what is actually in it.

Balsamic Vinaigrette

  • 2 tablespoons olive oil
  • 1 tablespoons balsamic vinegar
  • 1 teaspoons of basil
  • 1/2 teaspoon of minced garlic
  • Salt and black pepper

Greek Dressing

  • 2 tablespoons olive oil
  • 1/2 tablespoon red wine vinegar
  • 1 tablespoons lemon juice
  • 1/4-1/2 teaspoon minced garlic
  • 1/4-1/2 teaspoon dillweed
  • 1/4-1/2 teaspoon oregano
  • Salt and black pepper

Italian Vinaigrette

  • 2 teaspoons olive oil
  • 1-2 tablespoons apple cider vinegar
  • 1/2 tablespoon Italian seasonings
  • 1/2 teaspoon minced garlic
  • Salt and black pepper

Any one of these can be adjusted to fit your taste buds or the amount of leaves in your bowl.


Your body, Listen to it while exercising or using machines in the gym

Let me start this by saying: you do not have to follow this advice. I always recommend doing what feels right for your body.

For instance my best friend introduced me to Arnold Schwarzenegger’s The New Enclocloypedia of Modern Bodybuilding about five years ago and in it Arnold talks about how effective reverse crunches are.

I never knew what a reverse crunch was until this point. You simply lay flat on a bench, floor, or mat and only lift your legs towards your head. You do this while keeping your core tight.

This targets your low stomach. You know that area from the belly button down that is hard to keep flat?

That pooch, love pocket, fat-upper-crotch-area (FUCA. Invented by my friends, not me), or whatever else you call it…Yes, reverse crunches work to help you out there.

About 15 into my first set I could feel how effective they were, targeting an area that is hard to reach with normal crunches.

My gym partner kept telling me “Go harder, stretch out your legs. No really man STRETCH OUT those legs!” But I couldn’t.

The reason is I am not that flexible in that area.

Between that and some childhood knee problems,  no matter how hard I try I cannot  lay on my back and stretch my legs up into the air without a slight bend at the knee.

My partner gave up on me and said “well you might as well not do it.” But I could still feel each crunch in the very bottom of my stomach, so I continued with the bend and still do this exercise the same way.

Why? Because it felt right for my body. I say all of this to emphasize that every workout is not for everybody.

And with that I bring you to my point, even though we just took the scenic route to get here:

If your trainer or gym buddy suggests something that doesn’t feel right (after you have tried the whole exercise with good form) then find another exercise or modify it so that it suits or can work around your ailments.

And if you have to, use the machines that are available to you. There is no harm, besides your pride, in using a curling machine or even a bench press machine.

This is especially true as you begin to lift heavier. Sometimes you need a spotter for free weights and cannot always get one or may not even want a spotter.

Yes, you may feel more accomplished by using the free weights but do not kill yourself over something dumb like that. Using machines will still give you growth in size and strength.