{"id":663,"date":"2016-03-27T17:49:00","date_gmt":"2016-03-27T15:49:00","guid":{"rendered":"http:\/\/www.e-spectations.com\/swimming\/?p=663"},"modified":"2016-03-27T17:49:00","modified_gmt":"2016-03-27T15:49:00","slug":"swimmers-energy","status":"publish","type":"post","link":"https:\/\/e-spectations.com\/swimming\/2016\/03\/27\/swimmers-energy\/","title":{"rendered":"Swimmers energy – how to maintain energy during training sessions"},"content":{"rendered":"

Swimmers energy just a spoonful of honey<\/h1>\n
\"Swimmers

Swimmers energy requirements are high during training sessions. Honey is just nectar for a swimmer that does not drink anything other than milk and water.<\/p><\/div>\n

Our first couple of years as parents were tough and a rocky road. \u00a0Since birth Monica battled with breathing and suffered from chronic pneumonia\/bronchitis. In no way do we say that this was an isolated case, but it was enough to drive anybody crazy. \u00a0As per our pediatrician’s instructions, we raised her on soy milk as she showed an intolerance for milk and dairy products. \u00a0Monica never took to any tea, coffee, fruit juices and cold drinks – she blatantly refused to drink it as a baby, so we just ended up not giving it to her.<\/p>\n

In desperation to reach a healthy state, we only fed her vegetables as she also refused fruit. \u00a0In retrospect, I think the fruit’s acidity did not go down well with her. \u00a0She cut her teeth on raw carrots and we found that broccoli, spinach, pumpkin, sweet potatoes were all her favorite food. \u00a0As she was not taking in fruit, I ended up giving her honey and used it as a sweetener wherever required.<\/p>\n

Needless to say, she developed a love for honey and still loves eating it a spoonful at a time, on bread, in her porridge and every opportunity she gets.<\/p>\n

In January this year, her training program stepped up in difficulty and distance. \u00a0Without us knowing it, we were in for another learning curve. \u00a0The first hurdle we hit was dehydration in combination with keeping our swimmers energy<\/strong><\/em> high so she could deliver quality training sessions.<\/p>\n

Dealing with dehydration while keeping swimmers energy high<\/strong><\/h3>\n
\"Pool

Heated pool at the gym where we train<\/p><\/div>\n

We live on the East coast of South Africa which is a tropical region. \u00a0Our summer months from December to March are extremely hot\u00a0with high humidity. \u00a0The pool we train in is a heated indoor pool. \u00a0Our training conditions are not optimal for swimming as the pool is shared with gym members doing water exercise as recovery to injuries and accidents and the elderly fighting rheumatism. \u00a0The gym seems to keep the temperature for the above-mentioned purposes at approximately 26-29 degrees Celcius when the outside temperature is approximately 30 degrees. \u00a0It is a salt water pool which helps with prevention of asthma, but working out in such hot water leaves one lethargic and sweaty. \u00a0With the type of sessions we do, we feel the heat stress related to water temperature.<\/p>\n

There is still a lot of controversy about water temperature and outside temperatures. \u00a0Fina recommends 31 Degree Celcius<\/a>\u00a0as maximum temperature but I am sure those that conducted research did not train under these conditions. \u00a0\u00a0(Ref. open water article but as an old swimmer and someone that trains with our daughter, I speak from experience and if I, as an adult take strain how much strain does it place on the body of a child?)<\/p>\n

\"SwimsuitsMonica only drinks water and milk – during training sessions, we add loads of ice to our water and she gets out of the pool between sets to cool down. \u00a0Drinking iced water during sessions is not a bad thing\u00a0until you wake up at midnight with a dehydrated child. \u00a0Headaches, nausea, slight fever. \u00a0Fortunately, we keep rehydration medication in our first aid kit so we could fix the problem immediately.<\/p>\n

It was time to re-look the intake of fluids and choice of food again. I realized that other swimmers<\/strong><\/em> take energy<\/em><\/strong> supplements and eat a lot of fruit which Monica does not do. \u00a0This is most likely a reason why they do not dehydrate so easily as the natural sugars and in some fruits, (sodium in some apples, guava and passion fruit), assist in the prevention of dehydration.<\/p>\n

We took the matter up with our GP who is also an athlete, so she always take the athletic part into consideration when looking at her patients. \u00a0She recommended half a banana and a spoonful of peanut butter before training to aid in longer-term energy<\/a> for our swimmer. \u00a0If you\u00a0eat bread with peanut butter, it will take longer to digest so best to just eat a spoon full of peanut butter approximately 20 minutes before training. \u00a0Marmite or Bovril on Low GI toast is also a good snack, but in our case, Monica just refuse to eat these two spreads. \u00a0So we opted for the peanut butter and banana.<\/p>\n

Our next big swim meet was the Provincial championships in February. \u00a0Training was going well although very tough and Monica seemed to be doing better maintaining her swimmers energy<\/em><\/strong> throughout the sessions by eating a banana and spoon full of peanut butter before training. \u00a0We re-instated an afternoon nap \u00a0as we could see training was taking its toll, especially as we were doing tough sessions in hot water.<\/p>\n

\"Keeping<\/p>\n

At Provincial champs, during the 100-meter butterfly, Monica’s chest closed and she finished the race battling to breathe. \u00a0We thought it was asthma \/ bronchial spasm. Fortunately, it was the last event of the day so we came home and I gave our GP a call. \u00a0Monica really could not breathe and we had to administer some steroids to open her airways.<\/p>\n

We had another day of racing so the morning before the meet started, I had to run around submitting a drug declaration form. \u00a0We were fortunate that the meet was held in the afternoon so we could see how she reacted to the steroids before we went to the pool – if it did not work, we would have had to withdraw from racing and that would have been disastrous, as she loves racing and it is not easy to explain to a committed athlete that sometimes rest is the best.<\/p>\n

Allergies:<\/strong><\/h4>\n

\"SwimmersWe were quite stressed after this asthmatic incident as the prevention we do was working so well – we have not had an asthmatic incident in nearly a year. \u00a0We could not ignore that the seasons were changing and Monica\u00a0traditionally spent March in the hospital for the first 5 years of her life getting additional oxygen to assist her breathing. \u00a0So it was back to the drawing board. \u00a0Monica was not getting better after Provincial champs. \u00a0She described the condition as follow: “It feels as if something is cutting my airways off and I cannot breathe.” \u00a0Back to the GP. \u00a0Monica had to go on a course of steroids and rest for 5 days to get this sorted out.<\/p>\n

We had to withdraw from the NDSA gala which was held over the weekend that she was booked off. \u00a0It was hard for her to rest and change her routine. As swim mom, I just put my foot down as health comes first.<\/p>\n

During discussions, (and I think our GP did some research on this topic), she suggested that it might not be asthma but a condition called Stridor<\/a>. \u00a0<\/em>During the doctors’ visit, there was just a slight sign of a tight chest but a strong wheezing sound in her upper airways. \u00a0I asked the doctor if an allergy could possibly cause her airways to swell leading to this condition. \u00a0I also advised her that the only element in Monica’s diet which changed\u00a0was the spoon full\u00a0of peanut butter before swimming. \u00a0We decided to rather take it away as peanuts are not really nuts. \u00a0It is part of the pea family which could contain allergens.<\/p>\n

As a result, we kept to banana before training. \u00a0We are 3 weeks away from SSA Level 1 champs (the most important swim meet of every swimming year) and we really need to overcome this condition before the big championships. \u00a0Once the championships are done, we will take Monica for an allergy and some follow-up tests.<\/p>\n

A week after we stopped the peanut butter her breathing was back to normal. \u00a0We are avoiding all seeds and nuts just to be safe.<\/p>\n

Swimmer’s energy – which alternative could we use?<\/strong><\/h5>\n

Tapering started so the sessions are not so intense anymore. \u00a0We are still doing distance and I noticed once again that our swimmers energy\u00a0<\/strong><\/em>ran low during the training sessions. \u00a0Another conversation with our GP. \u00a0Some late night reading about honey as a source of energy. \u00a0I ran into this article about the use of honey<\/a>\u00a0 to boost swimmers energy<\/em><\/strong>\u00a0during training.<\/p>\n

\"EnergyIt was like a lightbulb that went on. \u00a0100% natural honey is a great source of carbohydrates – 75 gram per tablespoon to be exact! \u00a0So a spoon full of honey instead of peanut butter before training is a great source of energy. \u00a0We also use it now as a recovery aid after training. \u00a0Honey will also help to prevent dehydration if mixed with water. \u00a0That is something we will have to experiment with as Monica just drink water and milk. \u00a0While writing this article, I just remember that she took to the taste of 100% fresh apple juice lately. \u00a0We will pack some into the cooler box for SSA L1 champs.<\/p>\n

In conclusion, not many swim parents fight the same battle as we do. \u00a0The positive out of all of this is that we never give up and always find an alternative to ensure that she keep her swimmers energy<\/strong><\/em> sustainable in order to deliver quality training sessions. \u00a0Honey as a source of energy has more than just dietary value as it also contains many vitamins, minerals, and enzymes every growing kid needs.<\/p>\n

It took some shopping around as it is imperative that we use 100% pure honey and not radiated products. \u00a0We found some at our local nursery and paid way less than what we do at the supermarkets. \u00a0Our alternative was to start looking for a honey farmer to supply us with raw honey.<\/p>\n

The championships take place from 1-3 April after which we will take Monica for some follow-up testing. \u00a0In the meantime, we are happy to report that honey is working well as a source of our swimmers energy<\/em><\/strong>. \u00a0Might be worth giving honey a try but as always discuss it with your team first. \u00a0For us, training is going down very well with a spoon full of honey!<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Swimmers energy just a spoonful of honey Our first couple of years as parents were tough and a rocky road. \u00a0Since birth Monica battled with breathing and suffered from chronic pneumonia\/bronchitis. In no way do we say that this was an isolated case, but it was enough to drive anybody crazy. \u00a0As per our pediatrician’s […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24],"tags":[43,91,115],"class_list":["post-663","post","type-post","status-publish","format-standard","hentry","category-nutrition","tag-feeding-swimmers","tag-swimmers-lunch-box","tag-what-to-eat-at-swim-meets"],"yoast_head":"\nSwimmers energy - how to maintain energy during training sessions - Swim to Inspire<\/title>\n<meta name=\"description\" content=\"Swimmers energy is always a topic of discussion. 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