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Dr. Joe’s Tip of the Month - Post-Exercise Facilitation

Sep 18, 2013

Dr. Joe’s Tip of the Month

Post-Exercise Facilitation 

Consume Recovery Meal IMMEDIATELY (w/in 30 mins) after Intense Exercise!!

  • Utilizing a crucial window of insulin-independent super-absorption & storage!!


Facilitate RECOVERY (for a better Game/Training Session the next day): 

  • Protein + Carbohydrate + Rehydrate (H2O +Electrolytes)
    • Optimizes Glycogen Synthesis to replenish used up stores & Protein Synthesis to repair and grow after the micro-damage of intense exertion.


Facilitate MUSCLE HYPERTROPHY (Increase Muscle Size/Strength):

  • Protein + Creatine 
    • Optimizes Protein synthesis to facilitate muscle growth & strength gains. 


Carbohydrates: Carb is King, when it comes to energy stores.

  • 1.2-1.5g/kg body weight/day
  • ‘Carb-Loading’ in the days proceeding endurance events is also immensely beneficial for super-charged Glycogen stores!!


Protein: Building blocks of muscle tissue.

  • 1.2-1.7g/kg body weight/day
  • 20g Protein/serving - the bioavailability limit from a single meal.
  • Leucine (in Whey Protein) is the most important Amino Acid in this process.



**There are many more natural performance-enhancing foods!! Don’t hesitate to ask me!


“Training is Athletic, Not Cosmetic”



Dr. Joe Foglia  B.HK, D.C., C.S.C.S., ART®
Island Optimal Health & Performance
103-1808 Bowen Road
Nanaimo, BC   V9S 5W4



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