Swimming may not inflict wear and tear on the body in the quite the same manner as more high impact sports such as running or cycling, but that’s not to say that muscle recovery isn’t equally as important.

Making the most of your muscle recovery time once you’re out of the water is a crucial part of swimming – particularly if you’ve got an intense training or competition schedule ahead.

No matter what the sport, the human body needs rest days or recovery workouts to ensure it can continue to perform to the highest possible standards.

Importantly, the muscle recovery process needs to start before you’ve even left the water in the form of a thorough warm down. This cooling down process is a form of active recovery, which enables the body to keep the blood flowing and safely return itself to resting levels.

But once you’ve exited the pool, what’s next? You’ve warmed down, but how do you continue your recovery over the next 24 to 48 hours?

Our guide below provides answers to some of the most commonly asked questions regarding recovery for swimmers, along with tips and ideas for equipment that can help with efficient muscle recovery.

What are the best muscle recovery foods to eat immediately after swimming?

It’s always a good idea to eat as soon as possible after your swim session, ideally within 30 minutes of leaving the pool.

The best recovery food should always contain a good balance of protein (to help repair muscles) and carbohydrates (to help restore glycogen).

Popular suggestions for snacks include natural low-fat yoghurt or fresh fruit, which can be mixed together, or protein bars for swimmers in a hurry. For main meals, foods such as chicken, fish, turkey, beef, eggs and low-fat cheese can be a good source of protein. Wholegrain rice or pasta can supply the body with refuelling carbohydrates.

It’s also important to remember to drink plenty of water to rehydrate sufficiently. Many swimmers and athletes will also use hydration tablets in their water to replenish electrolytes, and protein shakes. They work fast, and are quick and easy to make.

Why should I use electrolyte tablets or hydration tablets for my recovery drink?

The body loses electrolytes via sweat during exercise, so adding a hydration tablet to water will speed up your body’s restoration process and rehydrate you faster once you’ve finished your workout.

By replenishing your body’s sodium, potassium, magnesium and calcium levels quickly, you’re less likely to suffer muscle cramps.

Nuun Active hydration tablets maximise hydration by speeding up the body’s absorption of the water and electrolytes. Single tubes contain 12 tablets, and they are available in a choice of flavours. For all-day hydration, you could also try the Nuun All Day Vitamin Tablets. These flavoured drink tablets can be added to water to provide you with a blend of A, B, C, D and E vitamins.

What are the recovery protein benefits of a post workout shake?

A protein shake serves a different purpose to a recovery drink, and is designed to maximise the body’s absorption rate and utilisation of protein.

This aids muscle recovery following an intense training session, while also helping to support new lean muscle growth.

Xendurance have 960g pouches of protein powder for you to make your own post-workout shakes in either chocolate or vanilla flavour, along with a range of other sports recovery solutions.

How do compression tights and compression tops help?

It’s not just what we put in our body that aids recovery, what we put on it too can also help.

For swimmers competing in multiple events, getting your body ready to perform again at its peak as quickly as possible after a swim is crucial, and compression wear is playing an increasingly important role in this.

Compression leggings and tops help to create an increased blood flow by applying an even surface pressure over targeted body parts. This helps oxygen reach the muscles and flushes out toxins such as lactic acid from the bloodstream.

Worn after training or racing, they can shorten recovery time considerably. Alternatively, they can be worn during dryland training to support muscles and reduce the risk of injury.

Arena have worked hard on developing this technology to come up with a range of compression wear designed especially for swimmers. This collection includes long sleeve compression tops and compression tights for men and women.

Watch Arena’s video below to understand the science behind this compression technology, and how it can help you.

Adam Peaty is a firm believer in the Arena compression wear range. He said: “I really like the compression wear, it really does help me recover before a race. It isn’t restrictive in any way and allows me to move freely.”

The 2XU compression range also includes a variety of recovery tights and tops designed to reduce muscle stiffness, soreness and swelling. Check out the 2XU compression tights including the Men’s Power Recovery and Men’s Refresh Recovery, or the Women’s Power Recovery and Women’s Refresh Recovery.

Why should I use a foam roller or massage ball after exercise?

Massage tools such as foam rollers or trigger point balls are simple and affordable pieces of equipment that will help you treat tight and sore muscles. These small accessories can fit easily in your swim bag, and can be used anywhere massage – at the gym, the physio room, the floor of your front room.

Foam rollers

Fitness Mad have a range of massage tools perfect for a swimmer who is always on the go. Their foam rollers can be used to slowly roll over the areas of your body that need recovery attention.

The tough Fitness Mad Z Foam Roller has a unique pattern that provides excellent reach into your muscles, while the Fitness Mad Vari-Massage Foam Roller promotes better circulation to your muscles that will help to flush out any build-ups of toxins causing muscle soreness.

Massage balls

Massage ball rollers can be used in conjunction with foam rollers, or on their own.

If you’re not sure which massage ball is right for you, try the Fitness Mad Trigger Point Massage Ball Set. This contains three balls with varying levels of hardness, allowing you to select the firmness of massage you require.

These balls can be used to work on the calves or thighs, the lower back or glutes, the shoulders and upper back, or the neck. The hardest of the balls is perfect for a post-workout massage, and it can get deep within the muscle tissue and reduce pain. The softer balls will provide a more gentle massage which helps the muscles to relax.

Massage sticks

If you’re looking for something a bit different, check out the Fitness Mad Exafit Adjustable Massage Stick. This stick has 12 high-density TPR cogs, which contour to your muscles as you roll them over.

The order of the different-sized cogs can also be changed, to provide differing massage effects depending on what your requirements are.