Contact us Today


Nutrition and Recovery with Lakers Strength Coach Tim DiFrancesco

Below are some of the highlights from Tim DiFrancesco's talk at Compete.

Keys to your post-workout nutrition:

- Shake with ~20g whey protein and 20-40g carbohydrate. 

- Enjoy shake within 30-60 minutes of activity. This will ensure that fast acting protein makes it to muscle tissue that needs while topping off all used glucose (carbohydrate) stores. 

- Enjoy balanced meal within 1-3 hours after activity. Tip - sprinkle of salt on your food. 

Nutrition Facts

ü  How many grams of protein do I need per day for muscle recovery/gain?

o   .72 - .82g of protein per pound you weigh, per day.

o   Everyone is different. You may have a higher or lower sweet spot.

ü  Excess sugar leads to:

o   Sore/stiff joints

o   Inflammation

o   Energy crashes

o   Weakened immune system

ü  How many teaspoons of sugar am I really eating?

o   Add total carbs + total sugars

o   Divide by 4.5

ü  What oils or fats are hurting my performance?

o   Canola

o   Corn

o   Cottonseed

o   Soy

o   Sunflower

o   Safflower

o   Anything “hydrogenated”


Keys to being a pro at recovery:

- Foam Roll x 15mins after activity 

- Static stretch x 15mins after activity 

- Ice bath x 15mins after activity 

- Full body or flush massage x15mins after activity 

- Hydration always key

- Prioritize sleep

- Walk in pool at waist depth

- Get your feet up! Try laying with legs/feet propped on a wall x 10-15mins. 

Tim DiFrancesco, PT, DPT, ATC, CSCS is the Head Strength & Conditioning Coach of the Los Angeles Lakers and founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

For training and nutrition advice, follow us on:
• Twitter: @tdathletesedge -
• Facebook
• Instagram: @tdathletesedge -
• YouTube
• Sign up for our newsletter and follow our blog at