Honey and Sports Nutrition
The benefits of carbohydrate (CHO) consumption prior to, during and following endurance exercise are well-documented.
In addition, recent research supports the benefit of CHO consumption prior to and during high-intensity exercise of shorter
duration (e.g., soccer matches, swimming competitions, and even high-volume resistance exercise). Carbohydrates eaten before
and during exercise help maintain blood glucose levels and prevent premature fatigue. After exercise, carbohydrates are
necessary to replenish muscle and liver glycogen and prepare the athlete for the next training bout. It has been suggested
that the glycemic index may be a useful tool for determining the type of carbohydrate that should be consumed before,
during and after exercise; however, research is currently limited and inconclusive.
Honey can serve as an effective carbohydrate replacement during endurance exercise,
Journal of Strength and Conditioning Research. 2004;18(3):466-72. Show-Hide Abstract
The benefit of CHO consumption during endurance exercise is well-documented. It is generally recommended
that a high glycemic index (GI) carbohydrate (CHO) be used; although data supporting this recommendation is limited. The
purpose of this study was to compare a high GI CHO (glucose) to a lower GI CHO (honey) on cycling performance. Nine male
endurance athletes participated in 3 simulated 64 km time trials with a 7-day washout period between trials. Supplements--honey,
glucose, placebo--were provided randomly and double-blind at the beginning of the TT and every 16 km thereafter. Power output
(Watts), HR, RPE, glucose, insulin and time to complete the segment were measured every 16 km. Time to complete the total TT
was significantly faster for the both the glucose and honey groups compared to the placebo group (p < 0.05) largely due to
a longer time for the placebo group to complete the last two 16 km. Power output was significantly greater for the honey
and glucose groups vs. the placebo group (p < 0.05); however, when the final 16-km power output was expressed as a percentage
of pretest maximal power output, only the glucose treatment was greater than placebo (although the honey condition approached
significance (p < 0.06)).
