How is honey beneficial for athletes? TOP 5 recipes with honey

What is honey made of?

The composition of honey is very complex - it contains over 300 substances, some of which have not yet been identified. Almost 80% of the product consists of carbohydrates:

Glucose - up to 36%. Main energy supplier.
Fructose - up to 33–42%. It is superior to other carbohydrates in sweetness and, under certain conditions, is converted into glucose.
Disaccharides - from 5 to 10%, mainly presented in the form of sucrose (up to 6%) and maltose (4-6%). Their concentration in honey is determined by its type; most maltose is present in linden honey, and significantly less in sunflower honey.
Dextrins. The result of the breakdown of starch as a result of interaction with bee enzymes. Slows down the crystallization of honey.

The proportion of water in the product varies from 15 to 21% and depends on maturity, type, climatic conditions, storage temperature.

Protein substances

Their concentration is 0.04–1.56%. Protein substances enter honey along with plant pollen or are formed as a result of exposure to bee saliva and are represented by the following enzymes:

invertase - ensures the breakdown of sucrose into fructose and glucose;
amylase - promotes the breakdown of starch;
catalase is an enzyme through which oxidation and reduction processes occur.

Enzymes perform the function of biocatalysts, helping to accelerate and more actively occur the reaction.

Important! When heated, enzymes lose activity and the beneficial properties of honey disappear!

Amino acids

The special value of honey is that it contains an almost complete set of essential amino acids (valine, isoleucine, lysine and others), that is, those that the human body cannot produce on its own. These substances are needed for biochemical transformations; without them, protein synthesis, the main building material for muscles, will not occur.

Organic acids

The proportion of organic acids in the product can reach 0.1%. They have a significant impact on taste and smell. Fruit and lactic acids give honey a pleasant sourness, promote long-term storage, and enzyme activity lasts longer. The acidity of honey mainly depends on the place of collection.

Minerals

The mineral substances present in honey, and this is up to 0.02–0.8%, are enough to fully provide the body with vital elements and minerals. 100 g of product contains 4% of the daily value of zinc, which is not so often found in foods, and copper, about 7% of iron (promotes the formation of red blood cells), potassium and manganese, approximately 25% of cobalt. To fully saturate the body with minerals, it is enough to consume 1 tablespoon of honey every day.

Vitamins

Honey contains a complex of B vitamins, vitamin C, nicotinamide, retinol, tocopherol, vitamin K. It is noteworthy that they retain beneficial properties for several years. The concentration of vitamins depends on the properties of pollen.

Other substances

In addition to carbohydrates, minerals and vitamins, honey contains pollen, phytoncides - which provide the antibacterial effect of the product, aromatic and coloring substances, as well as hormones. The latter have a positive effect on the cardiovascular system. The product also contains fungal organisms and yeast, which cause fermentation.

What is the composition of honey

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I believe that it is no secret to you that honey contains many useful substances, such as vitamins, minerals, antioxidants, glucose and even amino acids. The calorie content of this product is 300 kilocalories per 100 grams, which gives the athlete enough energy for training. Consumption of honey helps to activate the body's defenses and increases the athlete's body's resistance to various viruses and infections, even during epidemics.

Let's look at the composition of honey:

water volume – 18%;
glucose – 30%;
fructose – 35%;
other sugars account for 12%;
amino acids, vitamins and mineral compounds make up 5%.

Consuming this product can quickly restore strength and satisfy hunger. This product is especially preferred by athletes who train for endurance. And bodybuilders too!

The benefits of honey for the body

The healing properties of honey have been known for a long time - it is recommended to use it not only for treatment, but also for the prevention of diseases and strengthening the immune system. Main beneficial properties:

saturating the body with useful substances: vitamins, minerals, phytoncides;
antioxidant effect, provided by acids and flavonoids - reduce the likelihood of cancer and cardiovascular diseases, diabetes;
lowering blood pressure - it is enough to use honey instead of regular sugar, a side effect is a decrease in the level of cholesterol and triglycerides in the blood;
pronounced antibacterial effect - honey is used to treat dermatological pathologies, including psoriasis;
activation of metabolic processes, normalization of acidity in the stomach, correction of the microflora of the gastrointestinal tract;
strengthening the immune system.

Honey is actively used to treat viruses and colds - alone or together with other natural products.

The effect of honey on the body

In sports nutrition for people seeking to build muscle mass through bodybuilding, honey is valued due to the following properties:

When used regularly, it does not cause glycemia and prevents the release of glucose and insulin into the blood under increased stress.
Stabilizes blood sugar levels.
Easily digestible protein compounds of amino acids contribute to the construction and restoration of muscle tissue.
Normalizes sleep.
Lowers cholesterol levels.
Positively affects metabolic processes.
Strengthens general immunity.

Honey is a source of concentrated energy and promotes rapid restoration of glycogen after strength training. Due to the presence of flavonoids and antioxidants, it removes toxins and free radicals from the body.

The benefits of honey for the body

saturating the body with useful substances: vitamins, minerals, phytoncides;
antioxidant effect, provided by acids and flavonoids - reduce the likelihood of cancer and cardiovascular diseases, diabetes;
lowering blood pressure - it is enough to use honey instead of regular sugar, a side effect is a decrease in the level of cholesterol and triglycerides in the blood;
pronounced antibacterial effect - honey is used to treat dermatological pathologies, including psoriasis;
activation of metabolic processes, normalization of acidity in the stomach, correction of the microflora of the gastrointestinal tract;
strengthening the immune system.

Honey is actively used to treat viruses and colds - alone or together with other natural products.

Pre-workout honey

To maximize the effect of exercise, it is necessary to provide the body with a sufficient supply of energy, that is, you should consume carbohydrates. Honey is considered their best source for a number of reasons:

fast digestibility - up to 60 minutes;
increased activity and endurance - the athlete tolerates stress better;
high concentration of carbohydrates - up to 80%, with a complete absence of fats;
A sharp decrease in blood sugar, which can cause loss of consciousness, is excluded.

It is preferable to use an aqueous solution of honey, the optimal dose is 1 g per 1 kg of body weight. Experts recommend taking it 30–60 minutes before the start of your workout. As a result, the bodybuilder is able to exercise longer and more productively, and feels less fatigue.

Honey after sports training

Promotes active restoration of muscle cells after exercise; it is recommended to use it after exercise or in the evening, before bed (on the day of training). Benefits of honey for athletes:

normalization of energy metabolism after physical activity;
slowing down catabolism (the process of cell destruction);
providing the body with the nutrients necessary for muscle growth;
antioxidant effect, removal of breakdown products.

After strength exercises, it is recommended to combine honey with protein foods, in particular beef, chicken, cottage cheese, and egg whites. Tea with honey after a workout helps to quickly restore strength - keep in mind that nectar retains its beneficial properties at temperatures up to 40 ⁰C.

How is honey useful in strength sports?

We can talk endlessly about honey and its beneficial properties for the body, but we are interested in those that are important for a bodybuilder. Among these qualities we highlight the following:

enriches the body of a strength athlete with the necessary amount of microelements and vitamins;
helps restore strength after long and difficult workouts;
if you replace sugar with honey, you can get rid of extra pounds;
helps normalize sleep when consumed at night with milk;
thanks to the immunoglobulins included in its composition, it leads to an increase in the body’s immune defense;
normalizes metabolic processes;
increases strength, endurance and performance.

Of course, honey cannot replace pharmacological drugs for a strength athlete, but it will complement their effect. And studies conducted on volunteers showed that taking this product increases performance by 15% and improves athletic performance.

Honey during workout

It is recommended to drink honey water if the main goal of training is to gain weight. In this case, it is necessary to provide the body with fast carbohydrates to avoid the destruction of muscle cells. Trainers recommend consuming honey during the most active part of the workout - about 1–1.5 teaspoons. Honey should be dissolved in warm, but not hot water.

Also, honey during training will be useful for bodybuilders prone to hypotension (low blood pressure) - during the period of peak exercise they may experience dizziness and weakness, which can result in fainting. Thanks to “feeding”, you will be able to avoid such phenomena and train to the maximum of your physical capabilities.

What are the benefits of water with honey during workouts?

Sometimes athletes drink sweet honey water during exercise. The procedure is especially useful in two main cases:

You need to gain weight. You should take care of additional intake of fast carbohydrates into the body during exercise. Otherwise, due to lack of energy, the body will consume its own protein.
Reduced blood pressure. Physical activity causes dizziness, weakness and poor orientation in people with low blood pressure. Fainting right in the gym is not excluded. To avoid such conditions, you need to drink water with sugar during exercise.

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When water and honey are prohibited during physical activity

There are situations when water with sugar or honey during training is not recommended for athletes. You should not drink the drink if the main goal is to reduce the percentage of subcutaneous fat. In this case, you need to ensure a negative calorie balance so that the body spends more of its own reserves.

To avoid dehydration, simply drink regular water in small portions: There are many positive aspects to drinking water properly during workouts.

Honey water during physical activity is not recommended for diabetics due to possible health complications.

Which type of honey is better to choose?

Preferably varieties with a high protein content are predominantly dark. In terms of its composition and properties, buckwheat honey, which has a characteristic dark brown color, stands out among them. It has a rich, bright aroma, and after drinking in its pure form it often causes a sore throat.

Buckwheat honey contains significantly more protein and iron (it is this that can give the product its characteristic reddish tint). Flower nectar collected from chestnut trees or meadow nectar has similar properties.

The benefits of a sweet drink after exercise

Drinking sugar or honey water after a workout has several beneficial functions:

the active release of insulin, which plays the role of an anabolic substance, is triggered;
simple carbohydrates in water with honey or sugar after exercise replenish lost energy and prevent the destruction of muscle tissue;
Fatty acids due to fast carbohydrates are better broken down after physical activity.

There is such a thing as a “carbohydrate window,” caused by a carbohydrate deficiency after physical activity. To close the imbalance, you need to eat food high in fast carbohydrates, and sweet water is great in these circumstances, since the drink is easily accessible even in the locker room.

The amount of fast carbohydrates depends on the athlete’s goals: when building muscle mass, a large volume is needed, for losing weight or giving the body relief, a small volume is needed.

How does honey affect muscle gain?

After consuming honey, glucose is released gradually during exercise. Due to this, it is possible to significantly reduce the consumption of glucogen during exercise, and as a result, the body feels less fatigue. The athlete is able to train longer with maximum loads.

If you supplement your body with a portion of honey during the most difficult exercises, your muscle power will increase, which means you will be able to exercise to the limit of your capabilities. Thus, it is possible to achieve a better result. Drinking flower nectar after an intense workout partially neutralizes catecholamine, glucogen and cortisol - these hormones are produced more intensely than usual during times of exercise. Another reason for honey after training is closing the carbohydrate window. This effect is especially pronounced when the product is combined with proteins (meat, cottage cheese, egg whites).

Regular consumption of honey before, after and during physical activity helps to gain muscle mass. Including due to the active restoration of cells, the regular supply of nutrients necessary for their full development. Another plus is that the protective properties of muscle cells increase.

If you have an individual intolerance or allergy, you should avoid consuming honey.

The essence of drying the body and the effects of coffee on the body

Cutting involves a low-carb diet with limited water and food while maintaining workouts. The body needs energy, and it gains it from its own fat deposits. Athletes reduce the proportion of carbohydrates, consuming only a minimum in recent days, no more than 2 g of carbohydrates per kilogram of body, and often up to 1 gram. The body actively uses up fat reserves. The bodybuilder drinks a lot of fluids all week, and within a day he almost stops drinking it. The body, accustomed to the influx of water, actively continues to remove it, so almost no water remains on the body. Without moisture, the body seems to dry out, the muscles are drawn as clearly as possible, the “cubes” and the entire relief are visible.

Coffee is good at removing moisture from the body, and all athletes usually drink it while cutting.

The benefits of coffee when drying the body

The beneficial properties of coffee are appreciated by many athletes; it is included in examples of drying menus; it is consumed by models and bodybuilders. Trainers can recommend caffeine consumption even for those who do not normally drink caffeine.

Coffee is an excellent diuretic that allows you to more actively remove water. Therefore, athletes include it in their diet during the drying process. The body receives a lot of water, usually about 2-3 liters per day, so it does not feel dehydrated, but the water does not accumulate. This is a natural circulation of fluid - the body is not deprived of water, but at the same time the weight decreases, water does not linger in the tissues.
Protein foods often cause constipation. A cup of coffee will help you have a bowel movement the day you weigh yourself. But do not drink it on the day of a competition or show - it can have a harsh effect on an exhausted body, causing diarrhea. Monitor your condition and do not experiment on your important day.
During a low-carbohydrate diet, the body feels a lack of energy, lethargy, drowsiness, and weakness are observed. And you need to continue training to get rid of the remaining fat deposits. And caffeine helps with this, acting as a natural stimulant. Charges you with energy, gives you more strength for training, helps you push yourself to the limit in order to lose weight as quickly as possible.

A cup of coffee half an hour before training invigorates, even if it seems that you have no strength left to exercise. You will be able to exercise more actively and more productively, with better results, and lose fat faster.

Can coffee harm your body when drying?

Maybe, but only if you drink too much of it.
You need to fight fatigue with quality rest and long sleep. You cannot exist only on caffeine, in such a state of a weakened body that does not receive enough energy, even the usual number of cups of coffee, if you drink a lot of it, can lead to heart pain, neuralgia, etc. Consider the total amount of caffeine that comes into your body, including from green or black tea, as well as from synthetic drugs, if you take them.

Is it possible to eat honey when dried?

The main goal of drying the body is to get rid of subcutaneous fat, which improves muscle definition and makes the body look more toned and slender. A similar result in bodybuilding is achieved as a result of hard training and special, carbohydrate-free nutrition with accurate calorie counting.

The carbohydrate content in natural honey can reach 80%. Thus, this product is contraindicated during the drying period, so if the desire to taste something sweet has become simply unbearable, it is better to use aspartame, saccharin and other sugar substitutes.

How much and what kind of coffee should you drink when drying your body?

Before a competition or performance, when you want to show beautiful muscle definition and are cutting, 2-3 small cups of coffee a day on a low-carb diet are enough. Even though coffee is still carbohydrates, you will not exceed your limit.

The calorie content of black natural coffee is 1-2 calories per serving, some doctors generally equate it to zero. If, with a weight of 60 kg, you can consume 60-120 grams of carbohydrates per day, 4-6 calories from your favorite drink will not be critical and will not affect the rate of weight loss and overall drying of the body.

It is advisable to drink only black coffee, without sugar, spices and other additives, espresso or Americano.

Experts recommend drinking coffee twice a day, in the morning or afternoon, for example, half an hour before training. This will help maintain the proper level of water removal. Coffee goes well with a protein-vegetable breakfast, and before training you can eat dry cookies (biscuits) with a cup of your favorite and healthy drink.

Coffee with milk

Milk is considered a useful product for bodybuilders: it contains a natural anabolic, cytocoin, which forms muscle cells from stem cells. But this only applies to fresh milk, and factory processing reduces the amount of cytocoins to a minimum level, and there is no particular benefit from them. You can add milk to your coffee, but keep in mind that it is a high-calorie product, and count these calories in your diet, including your daily carbohydrate intake. A couple of days before the competition, it is better to give up milk altogether and drink a black drink.

No powdered milk! It is much higher in calories than regular! Coffee in 3-in-1 bags is strictly prohibited!

You can add milk of any appropriate fat content, you don’t have to focus exclusively on low-fat. 0.1 or 3.5% - the difference is small if you pour about a tablespoon per cup. A small amount of fat is necessary, and you still have to eat it during cutting along with protein foods. Therefore, you don’t have to think too much about the calorie content on the packaging.

TOP 5 recipes with honey

Honey with milk and banana. Heat 300 ml of milk to a temperature of 38–42 ⁰C, add 1 tablespoon of flower nectar, banana pieces. Beat with a blender until smooth. Use after physical activity.
Honey with nuts and kefir. Ingredients: raw chicken egg, 1 tablespoon each of honey and walnuts, 200 ml of kefir. Mix all products and beat with a mixer. The cocktail is intended for use after training.
Honey (50 g) with nut mix (30 g). Nuts can be any: almonds, walnuts, cashews, hazelnuts. Grind the ingredients and mix with 1 glass of orange or grapefruit juice. A great drink after a cardio workout. Drink at least 30 minutes before meals.
Mix a clove of chopped garlic with 1 tablespoon of honey. Use the resulting mass before bedtime. Stimulates the synthesis of growth hormones and testosterone.
Curd cocktail with honey. 100 g of cottage cheese, finely chopped banana, 1 tablespoon of honey and oatmeal, pour 1 glass of milk, beat into a homogeneous mass. Drink 60 minutes before training.

Harm and contraindications

The bee product has many beneficial properties, however, in some cases it can be harmful. Contraindications:

allergies and individual intolerances;
some kidney diseases - you should consult a doctor;
gastritis in a state of exacerbation;
acute pancreatitis;
asthma.

Women should use honey with caution during pregnancy. The daily intake should always be taken into account, as exceeding it can cause serious health problems.

Popular myths about honey

Recently, on the Internet and in print media you can find information about honey that is not true. We decided to debunk the 10 most common myths:

Honey is an analogue of sugar. In fact, the difference is huge. The only similarity is the nutritional value. Honey has a set of beneficial vitamins and minerals, antibacterial properties, and improves immunity—sugar does not have such properties.
Natural honey crystallizes within 4-6 months. The rate of hardening depends on the composition: the more fructose, the longer the product remains liquid.
Honey from an apiary is inferior in healing properties to that obtained by wild bees. In fact, there is only one type of bee that collects nectar: honey bees. The properties of the product are determined solely by climate, plants and storage conditions.
Dark honey is better than light honey. It has a slightly different composition, containing more protein and iron, which is why it is recommended for anemia, but in general, both the dark product and the light one have similar properties.
Honey is medicine. It is used for medicinal purposes, but in fact it is a food product that can and should be used as a preventive measure or as an addition to the main therapy.
When honey is heated, it becomes poisonous as toxic substances are formed. This is not true, since it initially does not contain elements that could harm human health. One thing is certain - under the influence of high temperatures, the beneficial properties are irretrievably lost.
Honey should not be stored in transparent containers. It is not true. The main thing is the temperature regime and that the material from which the container is made does not interact with the product. Suitable glass, food grade plastic.

Conclusions: buy real honey, observe storage conditions and do not allow it to be heated to temperatures above 40 ⁰C, and then it will definitely retain its beneficial properties, taste and aroma.

Benefits of Coffee

Drying coffee helps in solving the following problems:

After a carbohydrate diet, which athletes involved in strength sports or fitness are on, it is very difficult for the body to switch to the opposite mode. His condition can be described as apathy, loss of strength, reluctance to move. A cup of coffee on the dryer allows you to get to the gym and gradually get back into work.

A protein diet is difficult for any body, but if only protein is present in the diet, the intestines react with constipation, which has a bad effect on well-being. The laxative effect of caffeine may help maintain normal bowel movements.

Caffeine breaks down fat deposits more efficiently than the body itself would do in energy saving mode. Weight loss occurs faster due to stimulation of the liver, where glycogen reserves are located.

Accelerating metabolism also allows you to cleanse the body of toxins that have accumulated during an intensive carbohydrate diet.

The diuretic effect makes it possible to remove excess water, stimulating the urinary system.

Video: Coffee for weight loss

When is caffeine harmful?

A mistake many novice athletes make is limiting themselves to water during weight loss. Is it possible to drink coffee while drying in this case - no. This is dangerous for health - the heart, kidneys, liver, brain. The brain is the first to suffer from dehydration, so without water and with too much caffeine a person may lose consciousness.

Is it possible to drink coffee with milk while drying? It’s also not advisable, since lactose is difficult to digest for most adults and can cause intestinal upset, as well as flatulence and bloating. A week before the competition, you should completely give up milk.

Is it possible to drink drying coffee at night - the body is already in a state of stress, so taking caffeine at night will only harm it. Two daily doses are enough

Green grains are considered the most useful for weight loss before competitions. They contain more caffeine, as well as beneficial vitamins and microelements that are not found in roasted beans.

How to distinguish natural honey from fake

Today there are a lot of counterfeit products on the market, usually at a slightly lower price. We offer several simple options for testing honey:

Viscosity.
The natural product is viscous, heat it to 20 ⁰C, immerse a spoon in it, then lift it and slowly rotate - the mass will stretch and wrap around it.
Wateriness.
Check with a small piece of newspaper - drop a little honey, if it doesn’t spread, it means it’s natural. Got a wet mark? This is a fake. You can also check the presence of water using a small piece of bread - dipped in natural honey it usually hardens, but in low-quality honey it softens.
Presence of impurities.
Tested with iodine. Dilute honey with a small amount of water, then add a little iodine. Blue color indicates starch or flour content.
Presence of chalk.
Add a little vinegar essence to the honey solution. If chalk is present, characteristic foam will appear, its appearance will be accompanied by hissing.
Solid impurities.
Dissolve honey in warm water; the appearance of a solid sediment is one of the signs of a low-quality product.

Be sure to pay attention to organoleptic indicators. Real honey has a pleasant taste and fragrant aroma.