You gotta have some protein IMMEDIATELY after finishing the workout. Thats the main reason those hardcore assholes who slam the weights also bring their protein shake with them. They drink it while walking out the door. In the time it takes to go down your stomach and get processed to the blood, your muscle cells are already starting to regenerate. you cant waste time helping them out.
Also, I found a proper warm-up, cool-down, and finishing stretch make a huge difference when it comes to pain. Its the difference between being unhappy and utterly miserable.
Something else that helps are plant sterols. They work like steroids to reduce inflammation and recovery time. In case you think this is some dodgy, the main sterol supp. I take is something called TruHeart from the same company that makes One-a-day vitamins. It's marketed as a cholesterol reducer but it also works for lifting.
Here are the ingredients -
Since I've started lifting again, the only day I've had any pain was the one day I ran out of TH. Then every muscle I'd targeted in the previous work out was painful. But otherwise, I haven't had any pain at all. It's almost disappointing because you feel like you haven't done anything.
To be fair though, I do get a protein shake at the gym after each workout with some other additives. But even that didn't help the one time I didn't take TH. There are
other phytosterol complexes you can try if one doesn't give you the results you want.