Benefits of honey for athletes
The benefits of honey for athletes are evident in many situations, whether consumed before, during, or after exercise. Its rich content of vitamins and minerals makes it one of the foods capable of supplying the body with energy. Below is a list of the most prominent benefits athletes can reap by including honey in their diets:- Provides the body with a large amount of energy.
- Reducing oxidative stress.
- Increased ability to tolerate strenuous physical exertion.
- Accelerate muscle recovery after exercise.
- Increase muscle mass of the body.
Get an energy boost with honey
Honey is known to contain a group of natural sugars, such as glucose. These types of sugars differ in their nature from artificial sugars, as they are easily absorbed by the body, resulting in the body receiving an immediate energy boost as soon as it consumes honey.The benefits of honey for athletes are not limited to providing an immediate energy boost. Honey also contains fructose, a sugar that is slowly absorbed by the body, which means it maintains energy and vitality throughout the workout.
Read also: Calories in different types of honey and how to use it.
Eat honey to reduce oxidative stress.
Oxidative stress can cause muscle cramps and repetitive injuries. This stress is caused by free radicals in the body that work in various ways to damage various cells in the body.Reducing oxidative stress and protecting against injury is one of the most prominent benefits of honey for athletes. This is because honey is rich in antioxidants that combat free radicals. At the same time, honey is rich in minerals, as it contains calcium, magnesium, and iron in quantities greater than those found in artificial sweeteners.
The role of honey in increasing endurance
Honey plays a significant role in increasing the body's ability to endure strenuous physical exertion. This has been proven by a study conducted at the University of Memphis. The study demonstrated the benefits of honey for athletes in terms of physical endurance, after comparing it to other carbohydrate-rich foods.Honey contributes to increasing the body's endurance through a clear strategy. It helps preserve muscle glycogen, which represents the amount of carbohydrates stored within the muscles. This method ensures the body remains able to receive carbohydrate infusions throughout the duration of the exercise, which reduces the feeling of fatigue, no matter how strenuous the exercise.
Speed up muscle recovery with honey
The anti-inflammatory properties of honey cannot be overlooked. These properties make it one of the most effective foods for accelerating muscle recovery after strenuous exercise. As a result, athletes can return to training after a short period of time, meaning they will be exercising more intensively, which increases their ability to build muscle faster.Eating honey before exercise is the best way to replenish lost minerals. At the same time, honey will provide the body with the necessary hydration, thanks to its sodium-rich composition. Sodium helps the body absorb water to avoid dehydration.
Build muscle mass by including honey in your diet.
Providing the body with energy, increasing endurance, and accelerating muscle recovery are all factors that lead to building muscle mass in record time, and these are some of the benefits of honey for bodybuilders.What distinguishes honey from other carbohydrate-rich sources is its low glycemic index. This means that the body is fully prepared to absorb and digest honey within a short period of time. This way, consuming honey will not cause a spike in blood sugar levels.
Why is honey superior to other carbohydrate sources?
There are often doubts about the benefits of honey for athletes compared to the benefits that can be achieved by relying on other carbohydrate sources, but honey remains significantly superior to these sources.Honey is a rich source of a type of carbohydrate known as simple carbohydrates, which provide the body with energy immediately after consumption. This allows honey to replenish the minerals lost during exercise.
Other sources of carbohydrates, such as rice and other whole grains, are considered sources of complex carbohydrates that provide the body with energy for several hours. This makes them incapable of supplying the body with energy before exercise, and they will not contribute to increasing muscle endurance for the strenuous effort you are exerting.
Read also: Find out about the best honey shop in Riyadh.
Benefits of eating honey before and after exercise
Nutrition experts recommend consuming honey approximately four hours before exercise. This way, the body stores carbohydrates for use when needed. Typically, it's recommended to consume between 300 and 400 grams of honey to maximize its benefits for athletes.Getting an adequate dose of honey after exercise is essential to restore balance to the body. Nutrition experts recommend that this dose—estimated at 1.5 grams per kilogram of body weight—be consumed within 30 minutes of completing exercise.
As for athletes who spend long hours exercising, they may feel fatigued after a certain number of hours. This is a normal occurrence that occurs as a result of a decrease in muscle glycogen. Therefore, these individuals may be advised to take doses of honey during exercise.
The best types of honey for athletes
Honey and sports have a strong relationship, but different types of honey vary in nutritional content. Therefore, athletes always opt for types rich in carbohydrates, vitamins, and minerals to maximize their muscle mass.Manuka honey is one of the most popular honeys athletes can rely on for a powerful energy boost. This type of honey contains 80% natural sugar, along with carbohydrates and protein, making it effective for muscle recovery.
There are also some types of local honey that can benefit athletes, the most prominent of which are: Talh honey and Sidr mountain honey.
Buy the best types of honey for athletes in the Kingdom
If you're looking for the best types of honey that can be relied upon to boost your energy, Fahd Al-Qanun's store is the perfect choice for purchasing these types in Saudi Arabia.The store offers you the finest natural honey that has not undergone any industrial processing, which guarantees you unparalleled nutritional value. It also offers various types of local honey that benefit athletes and boost their energy, such as: Hail Talh and Hijaz Mountain Sidr .
With that said, our article for today comes to an end. We've explained the tremendous benefits athletes reap by including honey in their diets, as it's an essential source of energy and accelerates muscle recovery.
Sources
Benefits of honey for health and the body: Learn about them | Altibbi (altibbi.com)
