This is something I never really gave much thought towards when I was younger, given that as a teenager banging out 6k and 7k workouts, usually twice a day, didn't seem that hard.
Nowadays though (late 30s), post-workout recovery is taken more seriously. Not necessarily because I want to get back to the pool ASAP, but because I don't want to be a human pile-up over the course of the day after a hard AM swim.
For me, my recovery routine ends up including:
1. Always doing at least ten minutes of warming down. I feel noticeably better in the hours after a hard practice if I spend some time doing easy swimming at the end of my session.
2. Packing a post-workout shake and banana. Takes about ten seconds to do, and it's waiting right there in my swim bag post swim.
3. Hitting the pillows and blanky like they owe me money. Where possible, of course.
4. A scotch at night. Master's prerogative, as they say.
What are you doing to make sure that you are recovering quickly after practice?
1. Workouts vary from 4000-7200m.
2. Scoop and a half of whey protein. There are better food items than bananas, I am sure, but my tummy loves them after those long swims and they are easy to mash into my mouth-hole with what little energy I have when I get out of the water.
!
i have no idea what your goals are, but over 5k is NOT needed for any pool events.
i dont know what all is in your whey protein shake, but you really need is about 300+ calories and 60+ carbs to get the glycogen back to your muscles. 20+g of protein is also good but should NOT be the center of your recovery. along with a nice vitamin and amino complex package. but most importantly this should be taken within 30min of the end of your workout/competition!!!
this is not new and many studies have been shown this proof
1. Workouts vary from 4000-7200m.
2. Scoop and a half of whey protein. There are better food items than bananas, I am sure, but my tummy loves them after those long swims and they are easy to mash into my mouth-hole with what little energy I have when I get out of the water.
!
i have no idea what your goals are, but over 5k is NOT needed for any pool events.
i dont know what all is in your whey protein shake, but you really need is about 300+ calories and 60+ carbs to get the glycogen back to your muscles. 20+g of protein is also good but should NOT be the center of your recovery. along with a nice vitamin and amino complex package. but most importantly this should be taken within 30min of the end of your workout/competition!!!
this is not new and many studies have been shown this proof
