Recovery Nutrition!

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Have you ever thought to yourself or wondered what you should be eating post workout/ competition to optimize your bodies recovery? One of the most important parts of your training is what you do in the 30 minutes after. During your workout you are breaking down your tissue so that you can build it back up even stronger, but your body needs 2 things immediately after your workout to optimize muscle growth, protein and carbohydrates. It’s been identified that the most optimal amount is 30-60 grams of carbohydrates and 10-20 grams of protein in the first 30 minutes post workout to get the most benefit.

Can I eat anything, or should I stick to certain foods?

Most things are beneficial to eat post workout as long as you are getting enough carbs and enough protein. Some options include: • Protein shake • 20 oz chocolate milk • Corn flakes with skim milk • Protein bar • Bagel with peanut butter and yogurt • Greek yogurt • Turkey sandwich • Smoothie with milk/yogurt • Trail mix Why is this important? ​ Recovering after a workout or competition is how you avoid plateaus and continue to progress your level of performance. Meaning what you ingest after your workout matters just as much as the workout itself. Please contact Dr Ben Bagge at for his expertise in performance enhancement if you have any further questions regarding post workout nutrition. Stay tuned for future posts on how to optimize your recovery from an injury with your diet!

Pro+Kinetix Physical Therapy & Performance specializes in helping active individuals in Oakland, Alameda, Berkeley, Walnut Creek, and San Francisco get back to exercising and working out pain free without having to take time off or relying on injections/pain medication. Pro+Kinetix offers rehabilitation and performance services to all populations, with specialties in Sports Rehabilitation, Active Release Techniques, and Manual Therapy Techniques plus Personal and Small Group Training, Sport Clinics and Wellness Services.

Oakland, CA Pain Management Clinic

Dr. Ben Bagge

Pro+Kinetix Physical Therapy & Performance

"We Help Active Adults & Athletes Get Back To Workouts and Sports They Enjoy without surgery, stopping activities they love, or relying on pain medicine."
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