Health: 3 Recovery Tips from the Experts


At the 2012 USAS Convention in Greensboro, N.C., the Sports Science and Medicine Committee sponsored a panel discussion on recovery.


The panel members were Jennifer Brunelli, MS, RD, LDN, and owner of RDpro; Nick Brunelli, six-time USA National Team Member; and Keenan Robinson, ATC, CSCS, NASM, and 2012 USA Olympic Team Athletic Trainer. One of the most valuable discussions centered on realistic and affordable recovery strategies for all levels of swimmers.


The panel agreed in theory and in practice on three tips to help swimmers recover from hard training:

  1. Have a snack immediately after finishing a hard workout. Don’t wait hours to start the recovery process. A snack that contains one gram of carbohydrates for every kilogram of body weight and 15-20 grams of protein is ideal when combined with 8-12 ounces of water. This recovery snack is not a meal, but a critical step in the recovery process, and a bridge to the next full meal. 
  2. If you are sore, try a foam roller. Many of our National Team members extoll the luxury of getting an occasional massage; however, a good massage therapist is a costly proposition. Instead, for less than $15 get a foam roller and use it to target sore spots and help increase flexibility. 
  3. Wear compression gear. Our National Team athletes have worn compression socks/leggings for a couple of years now; however, mainstream athletic apparel companies like Under Armour (Recharge® Energy Shirt) and Skins (RY400) sell compression shirts and leggings to help reduce the fluid build-up in muscles that occurs after intense training.

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