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.