Muscle soreness and stiffness occur when you stress them (exercise) causing disruption to muscle fibres and inflamation. Lactic acid building up doesn't help matters either.

Muscles that are sore, tired and inflamed are in a weakened state and cannot perform at full power. Reducing the effects of training so that the body can return to its normal state will help you get back training at full power faster. Research suggests that muscle soreness can be reduced through the correct nutrition [5] and physical stretching.

By consuming a carbohydrate protein based drink after training, subjects experienced reduced muscle damage and felt less muscle soreness after resistance training compared with a carbohydrate only drink [6]. The carbohydrate within the product re-stocks energy stores, helping to re-energise and remove the feeling of tiredness. For Goodness Shakes provides the optimum blend of protein and carbohydrate to promote protein synthesis, reduce protein degradation which helps to stimulate muscle tissue repair and adaptation.

There are two parts to physical recovery: warming down and stretching...

A 10 minute warm down is exercising muscle groups used during training at a lower intensity.

Static stretching the muscles should be performed at the end of your warm down. Your muscles will still be warm and stretching at this point can lead to better flexibility without the risk of muscular tears.

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