Is Honey Good Before A Workout?

Woman Working Out Abs Crunches

If you are wondering if honey is good before a workout, we’ve got good news for you. The answer is YES! There are a ton of benefits that come with using this natural treat and that includes before, during, and after your workout. Let us explain.

Sugar is a type of carbohydrate that is broken down within our bodies. Sugar gives cells the energy they need to function on a daily basis. It also helps your muscles have the power to push through an intense workout. The great thing about honey is that it is natural sugar so you are getting a clean boost of energy.

Studies

Several studies have been completed on this topic over the years. Here are a couple of examples to consider when you look at the sugars you put into your body and the fuel you use for your muscles.

  • Baylor University. Their study showed that eating honey prior to a 30-to-40-minute gym session of lifting weights helped maintain blood glucose levels better than other sources of carbs. This indicates that it is a longer-lasting source of energy.
  • Strength and Conditioning Journal. Their findings show that honey is something that should be used before and during endurance exercise. When you do this it can provide just as much extra energy as sports gels made from straight glucose.
  • The International Journal of Agricultural Sciences and Natural Resources. In this study, honey scores favorably compared to table sugar because it doesn’t raise glycemic levels as much. And, if taken over the long term, can lower your fasting glucose level. This equals a healthier system for giving your body and muscles the energy supplies it needs.
Honey And Healthy Food - Cottage Cheese And Nuts

Before You Workout

Studies have shown that honey is an excellent pre-workout snack to include in your fitness arsenal. It is one of the most effective carbohydrates you can ingest before starting your workout routine. When you eat honey before exercise, it is easy for your body to digest and steadily released into your system for your body to use.

While You Workout

Studies also show that using honey for carbohydrates during your training at the gym or wherever you go for muscle building has significantly improved performance and endurance. Specifically, there was a large positive impact for a reduction in the time to finish the time trial and a significant increase in athletes’ average power. In addition, honey proved to perform well as glucose — the most common carbohydrate supplement.

Man Making Protein ShakesAfter You Workout

Additional research indicates that honey can be a great source for carbohydrate recovery when ingested along with post-workout protein supplements. It does a couple of things for your body after your workout routines have been completed. Honey promotes muscle recovery and glycogen restoration. Use it in combination with protein to assist in sustaining favorable blood sugar concentrations after exercise that help to promote recovery.

Tips For Using Honey With Your Exercise

Those who have the most successful exercise routines make a plan and follow that plan. So when you are making your plan, don’t forget the benefits of incorporating honey into your routine. It’s a source of carbohydrates that provides energy and flavor in addition to vitamins, minerals, and antioxidants.

When you add this treat to your plans for your sweat session, you’re just getting 64 calories and 17 grams of carbohydrates per tablespoon. We suggest combining this with some other healthy foods for an optimal nutritional boost for your body. Here’s a couple of tips to help you do it.

  • Use honey packets or sticks as a substitute for energy gels.
  • Breakfast is the most important meal of the day right? This is true for everyone, whether you are an exercise fanatic or not. Put honey on a bagel, toast, oatmeal, or even add it to a fruit smoothie.
  • Need a snack? How about some peanut butter and honey? Or honey and cream cheese to dip your fruit and veggies?
  • Stay hydrated by adding a little honey to your bottle as a quick and easy substitute for regular sports drinks.

Honey Sports Beverages

In addition to a healthy workout snack, your sports drink will make a difference in your fitness performance and energy. Here are some quick and easy recipes that you can use to make your own delicious drinks to fuel your body. They are similar to the drinks you might purchase at the store, but have higher potassium.

Honey Orange Thirst Quencher

  • 1/2 cup honey
  • 1/2 teaspoon lite salt
  • 2 cups orange juice
  • 5-1/2 cups water

Combine ingredients. Using lukewarm water will aid in dissolving honey. Then cool. Makes eight 8 oz. servings.

Nutritional information per 8 oz. serving:

  • Calories 75
  • Carbs 21g
  • Sugar 19
  • Sodium 77mg
  • Potassium 85mg

Honey Lemon Thirst Quencher

  • 1/2 cup honey
  • 1/2 teaspoon lite salt
  • 1/4 cup lemon juice
  • 7-1/2 cups water

Combine ingredients. Using lukewarm water will aid in dissolving honey. Then cool. Makes slightly more than eight 8 oz. servings.

Nutritional information per 8 oz. serving:

  • Calories 60
  • Carbs 17g
  • Sugar 16g
  • Sodium 72mg
  • Potassium 85mg

Flavored Honey Thirst Quencher

  • 1/2 cup honey
  • 1/2 teaspoon lite salt
  • 1 package unsweetened soft drink mix
  • (similar to Kool-Aid® packets)
  • 7-1/2 cups water

Combine ingredients. Using lukewarm water will aid in dissolving honey. Then cool. Makes eight 8 oz. servings.

Nutritional information per 8 oz. serving:

  • Calories 60
  • Carbs 17g
  • Sugar 16g
  • Sodium 77mg
  • Potassium 85mg

Conclusion

When it comes to exercising, honey is not only a good pre-workout alternative to sugar water or sports gels. When you are planning on lifting weights, consider mixing in some honey with a carb component like oatmeal. It also makes for a great snack after you are done. Just throw a tablespoon into your protein shake for an easy way to replenish your energy.

The one bit of advice to consider is that there can be an eventual crash during or post-workout. So, it is recommended to keep consuming your drink or snack every 30 minutes or so if you are engaged in a long training session.

Now that we’ve answered the question, it’s time to start adding honey to your training. Check out our shop and browse our selection and make your order. Or go here to contact us if you have any questions like what is clover honey or anything else you need to know! We’ve been in business for an entire century, so when it comes to honey — we’ve got you covered!

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