Feb 18, 2024

Improve Your Athletic Performance With Honey

A study at the University of Memphis Exercise and Sports Nutrition Laboratory confirmed that honey is one of the most effective forms of carbohydrate to eat just before exercise.

Primarily, honey has been used as an energy source, but recent research has examined the use of honey as an ergogenic aid (a food or ingredient that helps an athlete’s performance) and wound healing agent, both of which were once considered merely age-old anecdotes. In the time of the ancient Olympics, athletes were reported to eat special foods, such as honey and dried figs, to enhance their sports performance.

Recently, however, one group of researchers has investigated the use of honey as an ergogenic aid in athletes. The study involved a group of 39 weight-trained athletes, both male and female. Subjects underwent an intensive weight-lifting workout and then immediately consumed a protein supplement blended with either sugar, maltodextrin, or honey as the carbohydrate source. The honey group maintained optimal blood sugar levels throughout the two hours following the workout. In addition, muscle recuperation and glycogen restoration (carbohydrates stored in muscle) were favorable in those individuals consuming the honey-protein combination.

Honey digests quickly, yet ultimately does not radically spike insulin levels, which makes it an ideal pre & post-training carb source. Sustaining favorable blood sugar concentrations after endurance training is important for maintaining muscle glycogen stores, so that muscle recuperation is more efficient and athletes are ready to perform again at their highest level the next day. Honey also contains loads of essential vitamins & minerals, antioxidants as well as nitric oxide (NO) compounds (which encourage fat release from the body’s fat cells).

A more recent study concluded that honey and exercise had a combined effect on bone health, hormones, immune system, and inflammation. ‘Acute honey ingestion improved endurance performance in two studies, while five studies reported improvements in bone health after consuming honey combined with jumping exercises or aerobic dance. One study reported that stress and reproductive hormones were positively regulated. Five studies reported an increase in white blood cells and neutrophils after ingesting honey combined with resistance or aerobic exercises which boosted the immune system.’

It’s easy to see why raw honey is recommended by sports dietitians and personal trainers across the globe. It’s not only delicious but incredibly nutritious and beneficial for the mind, body, and soul. We’ve put together a couple of easy ways to add honey to your pre, during, or post-workout routine below:

Homemade Energy Drink: Add water, a teaspoon of raw honey, and a pinch of salt to your water bottle. Shake well and drink to tap into an instant carbohydrate recovery and stay energized throughout your workout routines.
Honey Toast: Toast gives you more carbohydrates before you hit the gym. To spice up the meal, put some honey on bread and top it with nuts or seeds. You can add some avocado and strawberry slices too.
Honey-Lemon Shots: Mix one lemon juice, one tablespoon apple cider vinegar, one teaspoon honey, half a teaspoon of ginger, and a dash of cayenne pepper. Take these shots to refuel your body.
Honey Bars: You can prepare a nutrition bar for yourself using honey and nuts and eat pre or post-workout. Toast your nuts and roughly chop them. Put in a freezer-safe container and drizzle a generous amount of honey. Freeze it and enjoy.
Honey Yoghurt: For a quick post workout meal, prepare your favourite high protein yoghurt, top with granola and fruit then drizzle a spoon of raw honey all over.
Honey Protein Shake: Simply add a tablespoon of raw honey to your favourite protein shake or smoothie.

Disclaimer: The information provided in this blog post is for educational and informational purposes only. It is not intended as medical advice or a substitute for professional medical diagnosis, treatment, or care. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog post. The use of natural remedies, including Yemeni Sidr honey, should be approached with caution and individual considerations. Results may vary, and it's essential to consult with a healthcare professional before incorporating any new dietary supplements or making significant changes to your health regimen.

Improve Your Athletic Performance With Honey

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