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Workout recovery for over 60

ZVP6H

I swim about 1600-2000 meters (short course) a couple of times a week, sometimes three. I'm looking for advice on how to improve my recovery. While I'm working out I feel great, but after, and for a good 24 hours after, I feel completely wiped out. I find it difficult to sleep after a workout (takes the form of waking up a lot during the night), which feels so counter-intuitive if I'm so spent and feeling good about it. 

I have never taken vitamins or supplements, only because I've never felt I needed to. But I figure I must be nutritionally deficient in something. I'd like to improve these recovery periods. Any advice?

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    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.

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    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.

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