It is found in almost every kitchen, considered a well-known grandmother's remedy and a beloved natural sweetener, but new studies reveal that honey may also have a surprising role in the fitness world. Researchers explain that honey can provide available energy for a workout, help with recovery, and even serve as a natural and cheap alternative to sports gels and drinks.
Honey consists mainly of simple carbohydrates, primarily glucose and fructose. These are sugars that the body is able to utilize quickly as an energy source, especially during physical activity.
When we exercise at medium or high intensity, the body uses the glycogen stores in the muscles and liver. As these stores deplete, fatigue increases and performance declines.
This is where honey enters the picture: It provides available energy quickly and helps maintain the body's fuel level during exertion.
What makes honey special?
Unlike many foods that contain a single type of sugar, honey contains both glucose and fructose. The two sugars are absorbed through different pathways in the digestive system, and therefore the body is able to absorb and utilize them simultaneously.
The result is a more efficient energy supply to the muscles, less strain on the digestive system, and the ability to sustain effort over time.
This is precisely the reason why many companies add a combination of glucose and fructose to sports drinks and gels.
A heaping tablespoon of honey contains about 20 grams of carbohydrates – a similar amount to that found in a commercial energy gel.
According to the researchers, consuming one to one and a half tablespoons of honey before a workout can assist in replenishing energy stores, especially when exercising in the morning hours after overnight fasting.
Does honey really improve performance?
The answer is complex.
Some of the studies did not find a clear advantage for honey over sports drinks or even water alone. However, other studies actually pointed to encouraging results.
In one study, cyclists who received 15 grams of honey during a 64 km ride managed to maintain a higher power output in the final stages of the effort.
In another study, trained cyclists who consumed 90 grams of honey per hour during a three-hour ride displayed performance similar to those who used professional sports gels.
The conclusion: Honey is probably not a "performance enhancer" beyond other carbohydrate sources, but it may certainly be just as effective.
The big advantage: Faster recovery
According to the researchers, the place where honey truly stands out is the recovery phase. Studies have shown that a honey-based drink after physical activity helps maintain stable blood sugar levels and accelerates the replenishment of energy stores in the body.
In a study conducted among amateur runners, participants who performed two workouts in hot conditions with a two-hour break between them managed to run about 10% more in the second workout after consuming a drink containing honey.
The researchers believe that the combination of glucose and fructose enables a faster and more efficient restoration of energy stores.
<br>What is in honey?
Beyond carbohydrates, honey contains small amounts of vitamins, minerals, amino acids, and active plant compounds such as flavonoids and phenolic acids.
These components are known to possess antioxidant and anti-inflammatory activity, and may contribute to muscle recovery and strengthening the immune system during periods of intensive training.
Are all types of honey identical? Really not.
The nutritional composition of honey varies depending on the type of flowers, climate, and processing methods. Manuka honey and honey from certain sources, such as Manuka honey from New Zealand, contain higher concentrations of antibacterial and anti-inflammatory components.
However, as of today, there is no unequivocal proof that a specific type of honey is preferable to others regarding the improvement of athletic performance.