Individuals have used caffeine, creatine, and protein shakes to energy up athletic performances for many years. However now health influencers and naturopathic docs on TikTok have been doing one thing slightly totally different recently to spice up their exercises.
They’re gulping down a spoonful of honey sprinkled with sea salt proper earlier than lacing up their sneakers.
They are saying it’s a cheap, pure pre-workout hack that gives a fast hit of vitality and helps your physique maintain on to hydration because of the electrolytes in salt. However does it really work? And is it higher or worse than store-bought vitality drinks?
We requested registered dietitian Daisy Mercer if a spoonful of honey with a sprinkle of salt can actually increase your exercise.
Well being advantages of honey
Honey incorporates anti-inflammatory compounds, together with flavonoids and polyphenols, in response to Mayo Clinic. It additionally has antioxidant properties that fight free radicals and cut back oxidative stress. So, with this sweetener, you’ll get some advantages you don’t discover in sugar or sugar-sweetened vitality drinks.
You’ll get energy-enhancing carbohydrates from any form of honey, however Mercer says you might get some additional perks if you happen to select a neighborhood honey. “Native honey might assist with allergy symptoms,” she says.
That’s as a result of native honey is believed to comprise pollen from crops within the surrounding space.
The idea is that by ingesting small quantities of those native pollens by means of honey, the physique can construct up a tolerance and cut back allergic reactions when uncovered to them throughout allergy season.
This tip is extra anecdotal than science-baked, however there’s no hurt in making an attempt honey and discovering out if it helps you. TikTok swears by it.
Does it work?
Based on Mercer, this honey hack might add slightly additional one thing to your exercises.
“Honey is made up of easy, easy-to-digest carbohydrates, so it supplies a fast hit of vitality that may be helpful in train,” she says. “It means that you can really feel higher for longer whereas figuring out.” In the event you attempt it, you may end up operating slightly quicker, lifting a couple of extra reps, or having a neater time climbing uphill.
And it’s not simply the carbohydrates. The salt performs a job, too. “It helps preserve electrolyte steadiness,” Mercer says.
Although this salt-honey combo has some potential advantages, Mercer says it’s not precisely an equal swap for a industrial pre-workout drink.
“Evaluating honey with salt to a industrial pre-workout is an unfair and unreasonable comparability,” she says. “These merchandise have elements like caffeine, beta-alanine, citrulline, and plenty of different issues which can be proven to extend vitality and efficiency. Honey won’t offer you as a lot vitality as 200mg of caffeine.”
Do I actually need it?
In the event you eat a balanced weight loss plan with sufficient carbohydrates, protein, and fats on a day-to-day foundation, you don’t actually need honey or any kind of pre-workout vitality drink in case your exercise is an hour or much less, in response to the American Faculty of Sports activities Medication. For most individuals it is smart to stay to water.
In addition to, the science up to now doesn’t present a transparent payoff for this hack. Researchers have really studied the impression of honey on train. A meta-analysis of 9 research printed within the journal Vitamins reported that honey isn’t any extra useful than different sources of carbohydrates.
It’s price remembering that one tablespoon of honey has greater than 17 grams of sugar. A pre-workout banana provides you with fresher carbohydrates for across the similar quantity of sugar.
Simply don’t go to the fitness center hungry. “You will need to devour some kind of vitality earlier than a exercise so you possibly can really feel nice and supply your physique with what it must get you thru the train,” says Mercer.
