Yes, honey can be a good pre-workout snack. It provides a quick energy boost due to its high simple sugar content, which the body digests rapidly. This makes it a suitable alternative to sugar water or sports gels for a quick energy burst before exercise.
Honey's Benefits as a Pre-Workout Fuel:
- Quick Energy: Honey's simple sugars offer a rapid energy source, ideal for fueling short, intense workouts. As stated by Jena Brown, RD, “[Honey] is high in simple sugar, which means it can digest quickly and give you a quick energy boost.”[1, 2]
- Electrolyte Balance (with Salt): Combining honey with salt can help maintain electrolyte balance during exercise, particularly beneficial for activities involving sweating.[3, 4, 5] Multiple sources confirm that the combination offers a "quick energy boost before exercising, while supporting electrolyte balance".[3, 5]
- Natural Alternative: Honey offers a natural, readily available alternative to processed pre-workout supplements.[6]
Considerations:
- Glycemic Index: While honey offers a fast energy boost, it's important to note that it's relatively high on the glycemic index. This means blood sugar levels may spike and then drop quickly.[7]
- Balanced Approach: Honey should be part of a balanced pre-workout strategy, not the sole source of fuel. A combination of carbohydrates, protein, and fats is generally recommended for optimal performance. One source suggests that “[t]he key is a good balance of easy-to-digest carbohydrates, protein, and fat."[8] Others caution that honey, being mostly sugar, is less beneficial than fruits which also offer vitamins, minerals, and fiber.[9]
- Individual Needs: The ideal pre-workout fuel depends on individual factors like workout intensity, duration, and personal preferences. It might not be suitable for everyone and individual responses to honey may vary.
References:
[1] One Peloton, "Is Eating Honey Before a Workout Actually Helpful?", August 14, 2024.
[2] Food Network, "Does The Honey and Salt Pre-Workout Trend Work?", July 17, 2024.
[3] Garage Gym Reviews, "Honey and Salt Pre-Workout: An RD's Take on the Trend", April 18, 2024.
[4] Today, "Can Honey and Salt Pre-Workout Boost Your Energy? An RD Explains", May 13, 2024.
[5] Food Network, "Does The Honey and Salt Pre-Workout Trend Work?", July 17, 2024.
[6] Browning's Honey, "Is Honey Good Before A Workout?", [Date Accessed].
[7] Muscle & Fitness, "Is Honey an Effective Pre-Workout Snack?", [Date Accessed].
[8] New Zealand Honey Co., "Manuka Honey: Pre-Workout Superfood?", May 19, 2023.
[9] Reddit, r/workout, "Does honey make sense as a pre workout considering sugar before...", June 25, 2023.
