Best Recipe for Muscle Recovery and to Avoid Back Pain

Avoid Back Pain After Working Out

Shared by Dr. Erik Waldeland

Avoid Back Pain

Our mission in our McKinney Chiropractic clinic is to provide resources and knowledge for our patients to incorporate healthy lifestyle choices into their daily routine to help the body heal more efficiently and become overall a healthier person.  Back pain can come from many different aspects of life, but it almost always comes down to how well you’re eating, moving, and managing your stress. As a Chiropractor, I help people move better in our office but patients often ask what they should be eating to help recover muscle tissue and avoid back pain, especially after a workout.

I usually shoot for a high-protein meal after my workouts to make sure my body can repair and avoid back pain.  High protein foods such as grass fed steak or pasture raised chicken contain creatine which is an important substance that helps your muscles produce energy.  If you’re able to produce more energy, faster, this will over time help you lift more weight and help your muscle tissue grow.  Creatine is one of the most researched supplements when it comes to improving athletic performance and increasing strength. Therefor, it is extremely beneficial to add foods high in creatine to help build muscle whether you’re a high-level athlete or weekend warrior looking to stay in shape.  This recipe is extremely easy and works great to meal prep so you have multiple meals ready for the week if you need to save time like I do. Below are a couple main findings from the attached research that highlights the benefits creatine can have.

“Creatine supplementation has been found to increase muscle size and strength, improve performance during high-intensity exercise, and enhance recovery after workouts.”

“In addition to these physical benefits, studies have also suggested that creatine may have neuroprotective properties, potentially benefiting individuals with neurological disorders such as Parkinson’s disease and Alzheimer’s disease.”


  • 3/4 pound leftover flank steak, cut against the grain into strips
  • 2 tablespoons oil, divided
  • 1 red bell pepper, cut into strips
  • 1 green bell pepper, cut into strips
  • 1 medium onion, sliced
  • 1 tablespoon lime juice (1/2 lime)
  • 2 cloves of garlic, minced
  • 1/4 teaspoon cumin
  • 1/8 teaspoon crushed red pepper
  • salt and pepper to taste
  • 8 tortilla shells (corn or flour)

Rawson, E. S., Venezia, A. C., & Joy, J. M. (2019). Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 16(1), 14.

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our McKinney Chiropractors, located near Stonebridge Ranch, at the corner of S. Stonebridge Dr. and Eldorado Pkwy., are here to teach you that taking care of your mental health and getting the proper nutrients is just as important as the chiropractic adjustment to stay healthy.