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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?

  • 0 in reply to 90N61

    PS: there is no benefit of drinking alcohol that outweighs the damage. My best resource for sleep is Matt Walker PhD neurobiologist researcher for sleep. The book and youtube videos are enjoyable

  • 0

    I'm 69 years old and struggled similarly with recovery, but recently I'm doing better.  I swim MWF about 3K on MW, Friday is speedwork. I lift T/TH.  I usually swim easier on Wednesday since Monday and Tuesday are hard days.  Saturday or Sunday is a walk with hills, and the other day is complete rest.  I started taking creatine a month or so ago and it has helped with recovery and with workout performance - especially near the end of practice.  Sometimes I feel like superwoman!  I added a low calorie protein bar or shake before bed that seems to be helping with recovery.  The scientific studies on this usually use ~ 40g of protein and less than 220 calories.  I go a bit less - either a 21g protein bar (low cal) or a 36g/180 cal protein shake.   I actually feel good the day after a hard workout!  

    I echo the others advice to hydrate.  Additionally, I rarely drink alcohol now since it interferes with my sleep.  There are some nice NA beers and the array of bubble (seltzer) waters is fantastic.  I also echo the active recovery advice.  Easy movement is beneficial.  

    Going a bit off thread here:  For postmenopausal women, it is apparently essential to get 40g to 60g of protein after your hard workout and feeding should start within 45 minutes (Dr. Stacy Sims).  Men don't have the same time urgency, but they still need to get a big hit of protein after workout.  

  • 0 in reply to Linda Chapman

    Thanks for this and all the replies! Since I posted that 10 months ago my sleep issues have really improved. Active recovery was great advice, and I'm going to check into creatine, although I've never taken supplements of any kind...maybe it's time to do that closing in on 65.