Could a Simple Honey Mix Replace Your Sports Gels?
If it’s good enough for a record-breaking marathon runner…
- Honey contains carbohydrates in the form of glucose and fructose.
- Consuming both of these sugars together helps to maximise energy production and fuel better workouts.
- Honey is also rich in antioxidants and anti-inflammatories that support recovery.
- Sub-two-hour marathon world record holder Sabastian Sawe fuelled his historic achievement at the London Marathon with honey for breakfast!
- Mix high-quality healing honey with water and use it to stay hydrated and energised throughout your workout.
When we exercise, especially at a high intensity, such as a long-distance run, a fast-paced HIIT session, or multiple sets on a tennis court, we place extra demands on our bodies. Giving our bodies what they need to fuel our workouts (and recover afterwards) is therefore essential, and honey is having its moment among sportspeople for just that.
Honey is sweet and predominantly carbohydrate in the form of glucose and fructose. These two simple sugars provide instant energy, ideal when we need fast fuel.
Our muscles and liver store glucose as glycogen, which provides energy. However, when we exercise, our glycogen reserves eventually deplete, leading to fatigue and a point where we can no longer keep going. Consuming fast-acting glucose, such as honey, means more fuel is available to our muscles, allowing us to exercise for longer.
But What About Fructose?
The gut metabolises glucose and fructose differently, meaning they can be used simultaneously to maximise the rate at which the body can use carbohydrates for energy (rather than relying on a single energy source). This effectively maximises energy production and allows us to get the most from our workouts.
And don’t just take our word for it. Kenyan distance runner and world record holder for the first sub-two-hour marathon at an official event in London earlier this year, Sabastian Sawe, fuelled his historic race with bread and honey for breakfast. (Admittedly, along with running 150 miles a week and wearing the lightest running shoes ever made, but the carefully selected breakfast certainly helped!)
Carbohydrate Hit, After HIIT?
A honey drink, prepared before exercise or training, is a great replacement for energy gels (that tend to contain glucose and fructose, just like honey) during an intense workout session at the gym. It provides a rapid carbohydrate hit to replenish energy reserves and keep your fitness session going strong, while also hydrating. Plus, there’s no single-use plastic to get rid of, which is definitely a bonus.
How to Make a Honey Sports Drink
To make a honey sports drink, simply add 1-2 generous teaspoons of your favourite honey (we highly recommend the Necta & Hive 10+TA Jarrah honey) to room-temperature water, and either shake vigorously in a sports bottle, or blend for a few seconds using a smoothie maker and transfer to your gym bottle.
Drink this naturally sweetened drink throughout your gym session. It’s quickly absorbed, packed with antioxidants, anti-inflammatories and antimicrobial properties, and tastes amazing.
High-quality, active healing honey is also rich in compounds called polyphenols and flavonoids that help to reduce inflammation. When we exercise, we temporarily raise inflammation levels, and honey can help reduce muscle damage caused by inflammation, aiding a quicker recovery.
So, if you want the advice of the current best male marathon runner in the world, consume honey to fuel your next workout!
