From the USA Swimming website...

BY CHRIS ROSENBLOOM, PHD, RD, CSSD
Recovery is a hot topic for swimmers and for good reason. A long pool and/or land workout burns muscle fuel and causes muscle protein breakdown. Eating a recovery snack within an hour of a workout speeds needed carbs and amino acids (the building blocks of protein that make up the protein-rich foods you eat) to replenish muscle glycogen and repair and build muscle tissue. Do you need to buy expensive protein shakes? No, because the same amino acids found in shakes can be found in food for less money and more taste. Here are recovery snacks that provide some carbohydrate and about 20 grams of high quality protein…the amount that most researchers agree is the optimal protein dose for recovery.

Read more...