is it enough for body to Recover when

The typical 45 minute swim workout shouldn't require any special recovery activity. You probably didn't deplete your glycogen nor break down a lot of muscle. But it is always good practice to consume both carbs and protein within 30-60 minutes after a workout. The balance of ingredients in chocolate milk is close to ideal.

swimming in the morning about 45 mins and then afternoon for about 1.5 hours? afternoon workout is more endurance/speed driven I don't take any vitamins but any tips on which vitamins are best to supplement the body? jjpj I always feel taking viitamins is not 'natural' for the body. Are there many amateur swimmer taking vitamin pills?

I take a multivitamin everyday. Most doctors I know recommend that everyone take a multivitamin daily.

I take a multivitamin everyday. Most doctors I know recommend that everyone take a multivitamin daily. That suggests normally the diet cannot provide enough vitamins. What brand do you suggest for swimmer? Thanks.

When someone beats my times by a lot, I pay attention - especially when they talk about cardio-vascular health. Thus, I found this to be interesting: www.usms.org/.../ Besides his unique swimming philosophy of quality, not quantity, Schmidt is a great believer in nutritional therapies. In fact, it was nutrition that finally helped rid him of the persistent irregular heart rhythms that took him out of swimming for sixteen years ... He is a strong advocate of taking supplements, and believes they are a key to his success in swimming. "I believe every athlete should be taking certain nutrients for cardioprotection, and this is especially true for those of us over 40." He adds, "magnesium and potassium are essential for normal cardiac rhythm and recovery, as well as maintaining blood pressure and preventing diabetes, but most Americans (90%, according to government studies) are deficient in magnesium. Coenzyme Q10 is used to create energy in every cell of the body, and especially in the heart. Those who take CoQ10 are four times less likely to die the first year after a heart attack. What's more important, in my opinion, is that these nutrients will likely prevent the heart attack in the first place, and those of us who stress our hearts need them even more." He also takes antioxidants, amino acids and other nutrients shown to improve oxygen capacity. That said, there's perhaps more to this. Correct me if I'm wrong, but: those of us who are not kids with lightning-fast metabolisms will need more time to recover, especially if the workout includes a lot of swimming at or over the lactate threshold that leads to depletion of muscle glycogen. Isn't this one of the reasons that some coaches (and books) suggest "recovery" days in which the workouts emphasize aerobic sets (as in, working in En1 v. En2 or En3 - or, Aerobic 1-3, depending on which book you read)? In other words, isn't it not just what you eat, but also how you arrange your workouts to allow recovery as well as working each of the energy systems?

Last summer, before I got back into swimming, I was doing the "Body for Life" program and had much success. It really is a good program and is actually sustainable as a lifestyle compared to other "diets". But anyway, I still drink Myoplex shakes and eat the meal replacement bars for recovery. It has a plenty of vitamins and quality proteins. On top of that I take 1 Bayer Aspirin and Fish Oil....that's it.

I am not into the break the body down workouts then try to recover. There seems to be too many break the muscles down workouts. I still like the 1,2,3, and repeat 1,2,3. 1st day Max Vo2 2nd aerobic 3rd day aenerobic and repeat the 3 day sequence if you are training six days a week. 45 min is not going to need much recovery if it is done right. 1.5 A few little drinks of water and get home and eat a proper meal.

You can provide your daily vitamins using diet alone; however, most people (and I mean a vast majority) do not fulfill their daily vitamin requirements on their diets alone, for a variety of reasons. Work, school, sports, etc. as well as eating habits make it difficult for most people to get everything they need. Even people who are careful in their eating habits can have trouble getting all their vitamins and minerals. As far as brands go, what works for me may not work for you. I cannot swallow pills unless I'm taking some sort of medication that is only available in pill form (and even then, sometimes I have to break it up or chew it). So, my doc recommended that I take Flinstone vitamins. They're chewable, but believe it or not, they provide a significant portion of daily vitamins for adults. The immunity ones also provide extra vitamin C (417% DV). Here's a good article about how vitamins can help you specifically in sports and swimming, but only if you can't get everything through diet alone (and, as stated above, lots of people can't or don't). www.swimmingworldmagazine.com/.../199611-01swim_art.asp

You can provide your daily vitamins using diet alone; however, most people (and I mean a vast majority) do not fulfill their daily vitamin requirements on their diets alone, for a variety of reasons. Work, school, sports, etc. as well as eating habits make it difficult for most people to get everything they need. Even people who are careful in their eating habits can have trouble getting all their vitamins and minerals. As far as brands go, what works for me may not work for you. I cannot swallow pills unless I'm taking some sort of medication that is only available in pill form (and even then, sometimes I have to break it up or chew it). So, my doc recommended that I take Flinstone vitamins. They're chewable, but believe it or not, they provide a significant portion of daily vitamins for adults. The immunity ones also provide extra vitamin C (417% DV). Here's a good article about how vitamins can help you specifically in sports and swimming, but only if you can't get everything through diet alone (and, as stated above, lots of people can't or don't). www.swimmingworldmagazine.com/.../199611-01swim_art.asp Thank you, the above is really very well said.