How to remedy the muscle loss caused by swimming

Muscle loss after swimming can be remedied by adjusting training methods and dietary structure. Muscle loss may be related to factors such as insufficient exercise intensity, insufficient protein intake, single training methods, insufficient rest, and excessive energy expenditure.

1. Adjust Training Intensity

When swimming, use interval training to alternate between short sprints and slow swimming. Add 2-3 resistance training sessions per week, such as water equipment exercises or land strength training, to stimulate muscle growth. Avoid prolonged low-intensity aerobic swimming and increase explosive swimming strokes such as butterfly and freestyle appropriately.

2. Supplement high-quality protein

Daily intake of about 1.5 grams of protein per kilogram of body weight, choose high-quality protein sources such as chicken breast, fish, eggs, etc. Supplement whey protein or casein within 30 minutes after training to promote muscle synthesis and repair. Reasonably allocate protein intake for three meals to avoid waste caused by excessive intake at once.

3. Diversified training methods

Combining water training with land training, try using equipment such as paddles and fins to increase resistance in water. Land training can perform complex movements such as squats, hard pulls, and pull ups to comprehensively stimulate muscle groups. Regularly change training plans to avoid the body adapting to a single stimulus mode.

4. Ensure adequate rest

Each training interval should ensure sufficient recovery time, and a 48 hour recovery period is required after large muscle group training. Ensure 7-8 hours of high-quality sleep every day to promote growth hormone secretion. After training, alternating hot and cold water baths, massage, and other methods can be used to accelerate muscle recovery.

5. Control energy balance

Adjust daily calorie intake according to the amount of training, and maintain an appropriate amount of calorie surplus during the muscle building period. Carbohydrate intake should account for about half of the total daily calories to provide sufficient energy for training. Avoid prolonged fasting training and replenish an appropriate amount of carbohydrates 1-2 hours before training.

Muscle loss remediation requires a combination of training and nutrition. In addition to adjusting swimming methods, it is recommended to enhance muscle stimulation through equipment training, and ensure sufficient protein and moderate carbohydrates in diet. Pay attention to supplementing nutrition in a timely manner after training and arrange rest time reasonably. You can consult a professional fitness coach to develop personalized training plans and regularly assess muscle condition. Maintain training log records, adjust plans based on body reactions, and avoid muscle breakdown caused by overtraining. When swimming as an aerobic exercise, special attention should be paid to supplementing sufficient calories and nutrients to prevent muscle loss caused by negative energy balance.