Im sore every day if Im not then I know I didnt work out right,Ive been doing this 25 yrs. And Ive been sore ever since.Again as the old saying goes No Pain No Gain 7days aweek 365 days a yr. for 25 yrs.If you cant stand the pain then stop going to the gym.
I make sure I take in carbs during my workout in the form of 1/2 strength powerade and when I'm done I take in antioxidants as well as a shake within 45min to help keep the free radical damage to a minimum and start the rebuilding process ASAP. I also perform a dynamic warm up before training and foam roll when I'm done (trying to do this more often).
I can post some summaries from studies if you'd like. You don't have to get sore if you eat properly. I hardly get sore at all anymore and my workouts are anything but easy.