 
 <prompt> "Make sure say you drink 8 glasses of water every day. Chop small whey protein snack 30-60 minutes after you don do exercise. Make you dey chop at least 1,600 mg of potassium every day. Rub foam roller for your sore muscles for 5-10 minutes. Soak for bath with Epsom salt. No dey take plenty over-the-counter pain medications." <response>: Stay hydrated throughout the day to help flush out lactic acid from your body. Dehydration fit add soreness to your muscles and fit make am more painful for you. Put a lemon inside your water to help reduce lactic buildup. Avoid to drink anything wey get sugar or caffeine. Some coaches fit recommend make you chop 20 grams of protein between 30-60 minutes after you don finish workout. Dig inside one cup of Greek yogurt wey get whey protein mixed inside. Or, drink shake wey you mix chia seeds, flaxseed, and oats. The amino acid leucine wey dey inside whey proteins fit help your muscles to change protein into fuel. Potassium fit help reduce muscle soreness and cramping. You fit get your potassium from your diet by chopping fruits or vegetables, like bananas or kiwis. Or, you fit talk with your doctor make you take daily supplement or multivitamin. Winter squash and potatoes na other good food sources of potassium. A foam roller na wetin e be, one small tube-shaped piece of foam. Sit down for exercise mat for ground and put the roller to one side of your sore muscles. Apply small pressure as you roll the foam over your muscles. Repeat this rolling motion until you feel say your muscles don begin release. In some cases, you fit use your bodyweight apply pressure. For example, if your back thighs dey sore, put the roller for the mat. Then, sit down for the mat with your thigh directly on top of the roller. Put your hands for the mat and use them move your thigh for rocking motion on top of the roller. Foam rollers dey available online or for most fitness stores. But, if you no get one, you fit roll tennis ball over your muscles. Pour 1 to 2 cups (180 to 360 grams) of the salt inside one full tub.. A 30-minute salt bath fit help reduce inflammation and flush toxins from your body. Buy Epsom salt for your local drug store. Anti-inflammatory drugs, like ibuprofen, fit reduce your feeling of soreness, but e no fit solve the underlying problem. If you take medication, make you use only the recommended dosage. If you dey always deal with muscle soreness, make you reach out to your doctor for advice. 