Recovery after a Swim workout

hooverkk

Every time I swim for a workout, my appetite increases and I know that I need to refuel. What are the best foods to eat (after a moderate to intense swim) that help me recover quicker and are also low in calories? I know protein is good, but is there a fruit/veggie combo that would also be good to eat post swim?

cwolfman13

Really, your overall diet is what is really going to matter. The only time I really worry about a true recovery food is if I'm doing a pretty long ride that lasts 3-4 hours...other than that, I just eat a solid diet overall and calories in appropriate amounts to fuel my body and my fitness.

FatWithFatness

You're over complicating it.

deannalfisher

my post swim is normally chocolate milk and some gummy bears - lol! but swimgry is totally a thing!

lorrpb

I add an English muffin, which I don't usually have, to my eggs &fruit for breakfast. An apple afterwards plus a protein bar if I won't be eating lunch for awhile.
I read that swimming stimulates one of the hunger hormones! Im hungrier after swimming than any other workout.

snowflake954

I usually have a gelle' candy in the locker room while changing. One piece, and it's important to drink since swimming is dehydrating. Once home I have a cappucino (no sugar),+ 2 rice cakes with jelly.

ValeriePlz

Depends on how long the swim is - if you're doing endurance training, I was reading in The Women's Guide to Triathlon that good protein and also starchy vegetables are good for replacing glycogen within 30 minutes of any endurance training. They specifically recommended cooked sweet potatoes as a starchy veggie; I roast them and then mash with some butter and spices. I also do Larabars and beef jerky.

kmcadam78

I find a banana does the trick although today I opted for a hard boiled egg

sarabushby

After exercise you should be aiming to have a combination of carbs and protein to rebuild muscle and regenerate ATP energy in your muscles BUT be aware that even a vigorous swimming effort for 1hr does not burn all that many calories and it would be very easy to eat more in your post-swim hunger than you have burnt off during the session. People frequently overestimate both the duration and intensity of their swim training since they usually have poor breathing technique so spend a lot of time 'out of breath' which it's easy to think is because you are working so hard but in reality your HR is unlikely to be particularly high unless you're intentionally doing sprint reps for example.