Folks 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 somewhat completely different these days 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 an affordable, 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 truly 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 comprises anti-inflammatory compounds, together with flavonoids and polyphenols, in line with Mayo Clinic. It additionally has antioxidant properties that fight free radicals and scale 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 sort of honey, however Mercer says chances are you’ll get some additional perks should you select a neighborhood honey. “Native honey could assist with allergy symptoms,” she says.
That’s as a result of native honey is believed to include pollen from vegetation within the surrounding space.
The speculation is that by ingesting small quantities of those native pollens by honey, the physique can construct up a tolerance and scale 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?
In keeping with Mercer, this honey hack could add somewhat 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.” If you happen to strive it, you would possibly end up operating somewhat quicker, lifting a number of 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 vitality and efficiency. Honey won’t offer you as a lot vitality as 200mg of caffeine.”
Do I really want 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 really want honey or any kind of pre-workout vitality drink in case your exercise is an hour or much less, in line with the American School of Sports activities Drugs. For most individuals it is sensible to stay to water.
Apart from, the science up to now doesn’t present a transparent payoff for this hack. Researchers have truly studied the affect of honey on train. A meta-analysis of 9 research revealed within the journal Vitamins reported that honey isn’t any extra useful than different sources of carbohydrates.
It’s value remembering that one tablespoon of honey has greater than 17 grams of sugar. A pre-workout banana will provide you with brisker carbohydrates for across the similar quantity of sugar.
Simply don’t go to the fitness center hungry. “You will need to eat 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.
