David KarasekWhat to eat after swim practice: carbohydrate plus protein within about an hour (a milk smoothie works), then a normal meal. Recovery is where speed is built.
David KarasekWhat swimmers should drink at a meet: water plus a 6% carbohydrate sports drink, sipped steadily all day. Why 8%+ drinks and energy drinks backfire.
David KarasekCreatine dosage for teenage swimmers: skip the loading phase, 3 to 5 g/day for bigger teens, roughly 0.03 g/kg for smaller ones, always third-party certified.
David KarasekIs your swimmer eating enough? A parent's guide to under-fuelling and RED-S in teenage swimmers: the warning signs, the real risks, and the numbers.