The tip: Take 1.8 grams of fish oil per day (that's 324 milligrams EPA and 216 milligrams DHA). And don't just take it on the days you're sore -- in order for it to help, you need to be consistent. If you're not a supplement person, like Weintraub, he says to eat salmon or other omega-3 rich fish a few times a week to get the benefits of fish oil plus protein. (Also, note that some forms of fish oil can give you the "fish burps.") Certified personal trainer, best-selling author and ISSA Director of Wellness John Rowley recommends Carlson's The Very Finest Fish Oil. Weintraub adds that omega-3s help support your cell membranes.

Why it works: Fish oil is chock-full of omega-3 fatty acids, which can help alleviate soreness and inflamed muscles, says Rowley. But it's a bit different from the relatively immediate effects of Advil (which is not necessarily recommended). A study in the Clinical Journal of Sports Medicine found that participants who took 1.8 grams of fish oil for 30 days reported less pain, less thigh swelling and greater range of motion in the knee 48 hours after 40 minutes of bench stepping than a placebo group. So make fish oil part of your daily routine.

The tip: Drink tart cherry juice in the days leading up to a tough workout, rather than using it post-workout (though the antioxidants can still be beneficial in speeding up muscle recovery).

Why it works: A study in the Scandinavian Journal of Medicine and Science in Sports had 20 recreational marathon runners consume cherry juice or a placebo for five days before, the day of and 48 hours after a marathon run. They found that the runners who consumed the cherry juice recovered faster and had less inflammation than those who consumed the placebo. "Fruit juice has a lot of natural fructose which can help restore your glucose levels in your muscles and in your bloodstream so that you have fuel to burn for your next activity," explains Weintraub.

The tip: Try a "contrast bath." Post-workout, take a hot shower for three to five minutes, then switch to water that's as cold as you can possibly stand for 30-60 seconds. Repeat the process three to five times, says Weintraub.

Why it works: "The first time you douse yourself in the cold you will probably curse my name for ever mentioning it. By the second to third time, it will feel absolutely incredible and you'll get out of the shower feeling like jelly and absolutely refreshed," Weintraub says. It works like this: the heat expands your tissues and pulls toxins out of the cells in your blood vessels, while the cold contracts your tissues, promotes blood flow and flushes the toxins out of your body. " Switching back and forth between the two creates a pumping effect, amplifying your body's ability to flush out toxins and restore," he further explains.

The tip: Stay hydrated throughout the day. Weintraub says that drinking small amounts throughout the day is better than chugging before and after to try and make your water quota. That's because your body is designed to store things it feels are scarce, and process things if they show up regularly. "You want the latter," he says. Rowley recommends drinking half your body weight in ounces of water per day.

Why it works: "After a workout, it's important to hydrate and drink plenty of water to flush out toxins from your body and prevent dehydration which can increase muscle soreness," says Rowley.

"Rehydration is key, however, water alone can simply pass through directly to the kidneys without being used for muscle recovery," adds Weintraub. He recommends adding lemon juice to your water, or choosing coconut water, to help your body absorb and utilize the water to help your muscles recover.