TrainingAfter Training (Recovery)
Swimmers must eat within 30-45 minutes after training to help speed up recovery. Protein is the best options as it helps with muscular recovery; however, carbohydrates also replenish energy. Recommended foods for post workout include protein shakes, protein bars, muesli bars, fruit or sandwiches. Muscles absorb nutrients easily after training so the longer you wait after a workout to consume food, the slower the recovery (Cara Zolinsky, 2012). |
Eating a high protein snack within 45 minutes after the completion of a training session will help the body to recover quickly and reduce fatige. |