Folks have used caffeine, creatine, and protein shakes to energy up athletic performances for many years. However now health influencers and naturopathic medical doctors on TikTok have been doing one thing somewhat totally different currently 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 power 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 power 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 accommodates 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 power drinks.
You’ll get energy-enhancing carbohydrates from any sort of honey, however Mercer says chances are you’ll get some further perks if you happen to select a neighborhood honey. “Native honey could 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 speculation is that by ingesting small quantities of those native pollens by way 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 attempting honey and discovering out if it helps you. TikTok swears by it.
Does it work?
Based on Mercer, this honey hack could add somewhat further one thing to your exercises.
“Honey is made up of easy, easy-to-digest carbohydrates, so it supplies a fast hit of power that may be helpful in train,” she says. “It means that you can really feel higher for longer whereas figuring out.” If you happen to attempt it, you would possibly end up operating somewhat sooner, lifting just a few extra reps, or having a neater time mountaineering uphill.
And it’s not simply the carbohydrates. The salt performs a task, too. “It helps preserve electrolyte stability,” Mercer says.
Although this salt-honey combo has some potential advantages, Mercer says it’s not precisely an equal swap for a business pre-workout drink.
“Evaluating honey with salt to a business pre-workout is an unfair and unreasonable comparability,” she says. “These merchandise have components like caffeine, beta-alanine, citrulline, and plenty of different issues which are proven to extend power and efficiency. Honey is not going to provide you with as a lot power as 200mg of caffeine.”
Do I actually need it?
If you happen to eat a balanced weight loss program with sufficient carbohydrates, protein, and fats on a day-to-day foundation, you don’t actually need honey or any form of pre-workout power drink in case your exercise is an hour or much less, in response to the American School of Sports activities Medication. For most individuals it is sensible to stay to water.
Moreover, the science thus far 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 helpful 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 offers you fresher carbohydrates for across the identical quantity of sugar.
Simply don’t go to the gymnasium hungry. “It is very important devour some form of power earlier than a exercise so you’ll be able to really feel nice and supply your physique with what it must get you thru the train,” says Mercer.
