Workout recovery for over 60

what's your routine after a swim?  do you do a cool down?  hydrate?  eat something thats protein rich?  Personally I find "active recovery" helps the most - ie walking, stretching etc even a few hours after a workout helps me.   As far as vitamins etc I assume you are doing regular check ups with bloodwork that goes to a patient portal to see if you have anything that needs attention.   I regularly take adult multi-vitamins and vitamin D, and an MD friend recently suggested Creatine powder 5 grams daily to help us 60+ types retain muscle mass.

I eat, hydrate and that's it. Always on a pretty high protein diet. The active recovery is interesting...I'll try that. Bloodwork never reveals any deficits. Creatine? I might try that. Thanks!

Are you doing non-swimming workouts? If you are only swimming for exercise twice a week you might not be getting enough carryover of conditioning. 3 times per week is much better than 2. Also how intense are your workouts as that certainly makes a difference. 

I’m just wondering about the “waking up a lot during the night” on the days (night) you swim. Can you say what is causing that? And I’m wondering if that might only be indirectly related to your swimming. I.e. is it a prostate issue? In other words…is the timing and amount of fluids you are consuming for hydration as part of the workout in turn causing you to wake up multiple times throughout the night to urinate? I’m 63, but at around 60 years old I was having all the classic enlarged prostate issues…especially when I’d workout, and consume additional fluids later in the day. I had the laser prostate reduction procedure and it really reduced nighttime urination. — Dan

Hi Dan...thanks for replying....no it's been like this since I was in my 30s. I've read that my workouts could be producing a lot of adrenaline that just doesn't calm down (if that's the term). Like a lot of folks I probably don't drink enough water, especially after an evening workout. I do experience the night peeing issue but it's worse when I drink alcohol...I like a vodka drink after work (I really am just a one-drink minimum) and as I've cut out the vodka I notice I don't have the frequency of urination, sometimes not at all during the night. Getting old sure is an obstacle course. 

Hi Allen...yeah I lift twice a week as well as swim between 1700 and sometimes 2500 meters in an hour when I work out with my masters team.

I wake up repeatedly if I did not hydrate enough during the day. My method: I swim in the morning and guzzle water during and after the swim. As long as I take in the majority of my fluids before evening, I don't have to wake up to urinate during the night. During the swim, I drink water with a small amount of flavorless electrolytes; most of the rest of my fluids during the day are plain water. I swim 2500-3000 yards 3x/week.

I'm 65, swim 4,000 yards 3-4 times per week during the winter and find myself hungry all the time! I'm trying to find a nutrition routine that doesn't hurt my muscle recovery, or training strength, but doesn't just add worthless carbs because I'm hungry. Suggestions? I also find that my shoulders get bulked up after a swim and, being a side sleeper, its uncomfortable to sleep on my side(s) the nights of a long workout.

If I swim further than about 4,000 yards, my recovery time is starting to take longer. I've found that 4,000 yards is my ideal distance (at a casual pace). Recovery is reasonable - doesn't interfere with normal routines and work. My workouts take 1-/14 to 1-1/2 hours.

For the hydration questions in this thread, I have found that drinking a lot of water in the morning, especially on the days I have a workout scheduled, significantly helps to reduce foot and calf cramps. I tend to like black iced coffee right after a long workout, probably because I get a caffeine boost, but I try not to over hydrate in the evenings (for the reasons mentioned in this thread). During my workouts, I generally sip through 28oz of half water half Gatorade (1 large water bottle). I also often will consume 1 GU energy packet after about 60 minutes of swimming. That helps me to finish strong.

During the warmer weather, I bicycle.

a few thoughts (68 YO doing similar workouts) -  I agree on the idea of hydrating before the workout.   If you have issues with cramping,  at your next physical have the MD review your sodium and potassium levels to see if you are on the low end of the acceptable range.  (could be an early indicator for kidney function) I don't really need to drink a lot during a work out  if I've hydrated prior - maybe 16 oz tops.   As to being hungry,  that may be related to hydration or blood sugar levels so again worth note this to your MD.   I do find taking in a protein rich snack or meal right after swim really helps - after a 7 AM practice, my go to is egg/ham/cheese on a bagel.  Not a fan of Gatorade due to its sugar content.   Your workout itself probably burns about 1000 calories top, and your blood should have 1500-2000 in glycogen stories so you shouldn't be bonking (not to say you won't get a benefit from a sugar rush from a drink or energy packet).    As to side sleeping,  you may want to work in a stretching routine following your long work outs.  I use a foam roller - lay on the roller set vertical down your spine, then do sets of range of motion exercises (check Youtube) two arms vertical reach,  two arm rotates (arms by side then rotate upward forcing hands outward until you are reaching over your head (think streamline position) then do alternate arms.  Next you can do is some dry fly motions in both directions - ie reach over your head then mimic a fly recovery.