I've been increasing my swim workouts (currently up to 1hr 45min, 5 days a week). However with the increased time in the water I have found a corresponding difficulty in recovering after the work out.
I've seen a couple comments posted in the past about various supplements that can help you recover faster, etc., but I can't locate the posts now.
If you have some information on the subject I'd love to hear it.
Thanks,
Parents
Former Member
not just what you eat, but when you eat is important. Articles from a variety of sources I have read say to eat carbs within 1/2 hour after the end of a workout. As well, be sure you have eaten a sufficient amount before workout to prevent "bonking". Carbs, again, are the food of choice. Of course, constant hydration throughout the day is key as well.
As far as supplements go, I am an ardent naysayer to protein powders, creatine, ephedrine, etc..... Proper nutrition is the key. If you are having trouble recovering, check a few basics:
1. are you getting enough food during the day? Your metabolism is higher for hours after a workout. Be sure to eat enough - don't use a stepped up workout load as a mechanism to lose weight.
2. ditto for sleep. Especially at masters' ages, we need more sleep for muscle fibres to repair.
3. You might try increasing your protein intake by 20 grams or so - which can be done by one extra meat or alternative serving a day and a couple extra glasses of milk or yoghurt.
4. Iron - if you don't eat red meat two to three times per week, consider an iron supplement.
Hope you find something that works! But if you don't perk up soon, consider cutting back yardage on some practices, intensity on others.
not just what you eat, but when you eat is important. Articles from a variety of sources I have read say to eat carbs within 1/2 hour after the end of a workout. As well, be sure you have eaten a sufficient amount before workout to prevent "bonking". Carbs, again, are the food of choice. Of course, constant hydration throughout the day is key as well.
As far as supplements go, I am an ardent naysayer to protein powders, creatine, ephedrine, etc..... Proper nutrition is the key. If you are having trouble recovering, check a few basics:
1. are you getting enough food during the day? Your metabolism is higher for hours after a workout. Be sure to eat enough - don't use a stepped up workout load as a mechanism to lose weight.
2. ditto for sleep. Especially at masters' ages, we need more sleep for muscle fibres to repair.
3. You might try increasing your protein intake by 20 grams or so - which can be done by one extra meat or alternative serving a day and a couple extra glasses of milk or yoghurt.
4. Iron - if you don't eat red meat two to three times per week, consider an iron supplement.
Hope you find something that works! But if you don't perk up soon, consider cutting back yardage on some practices, intensity on others.
