Can I use honey as a pre-workout supplement?

There is a lot of talk about using honey as a pre-workout supplement before hitting the gym. While some claim it to be effective in improving their performance, many refute the claims as false.

Honey is produced by honeybees from plant nectar and stored in beehives before being harvested manually from natural or artificial beehives. Honey is loved by many and has been used since ancient times. It is known for various health benefits in traditional medicine and is also used for the treatment of wounds.

In this article, we discuss the use of honey as a pre-workout supplement and how it can improve exercise performance.

Honey nutrition facts

According to the U.S. Department of Agriculture, a tablespoon of honey contains:

• Calories: 64 kcal
• Fat: 0 g
• Sodium: 0 mg
• Carbohydrates: 17 g
• Fiber: 0 g
• Sugars: 17 g
• Protein: 0.1 g
• Potassium: 10.9 mg
• Iron: 0.1 mg
• Calcium: 1.3 mg

Honey as a pre-workout can only provide energy and potassium as it is not a significant source of other micronutrients.

Is honey a good pre-workout? What does research say?

A study at Baylor University showed that eating honey prior to a weight training session helped maintain blood glucose levels better than other simple carbs. Honey might be able to sustain a workout for longer than other foods.

Meanwhile, a paper published in the Strength and Conditioning Journal shows that honey, when used before and during endurance exercise, can provide as much energy as glucose gels.

Another study published in the International Journal of Agricultural Sciences and Natural Resources shows that honey doesn’t raise glycemic levels as much as refined sugar and can be safer compared to sugar in the long term.

How to take honey before workout sessions?

There can be several ways to include honey as a pre-workout, including:

• Honey packets or sticks can be used as a substitute for energy gels.
• Include honey in your breakfast to pack up energy for the whole day.
• you can also have honey with your snacks such as toast.
• While working out you can sip some honey-infused water instead of costly intra-workout supplements.

Recipes with honey as a pre-workout

Easy pre-workout drinks can be made using honey and juices from lemons, oranges, or kiwi. Try out these two recipes to use honey as a pre-workout:

Honey Lemon Pre-Workout

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

Instructions:

• Combine all the ingredients in lukewarm water.
• Let it cool down or refrigerate to enjoy a refreshing drink.

Nutritional information per serving of 8 ounces:

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

You can also use Manuka honey instead of regular honey for more benefits.

Honey Orange Pre-Workout

• 1/2 cup honey
• 1/2 teaspoon pink salt
• 1/4 cup orange juice
• 7-1/2 cups water

Instructions:

• Combine all the ingredients in water in a jar.
• Let it chill in the refrigerator and carry it for your workout session.

Nutritional information per serving of 8 ounces:

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

You can use honey as a pre-workout if you are aiming to save money on supplements, but it has to be kept in mind that honey cannot provide other benefits of pre-workout drinks that contain citrulline malate, beta-alanine, and creatine. These supplements improve performance significantly through various biochemical pathways. Honey cannot provide these benefits.

Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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