Why athletes should use honey to improve performance and muscle recovery.

Honey is not only a natural food but is also considered an ideal energy supplement for athletes due to its rapid absorption and ability to maintain endurance. Compared to refined sugars, honey provides a unique blend of carbohydrates that optimizes athletic performance and shortens recovery time.

The mechanism of two-phase energy supply from honey.

Honey contains two main components, glucose and fructose, creating a dual energy-releasing mechanism. Glucose is rapidly absorbed through the intestines into the bloodstream, providing immediate energy to the muscles right from the warm-up phase. Meanwhile, fructose is metabolized more slowly in the liver, resulting in a sustained energy release and preventing early fatigue throughout the workout.

The key difference is that honey helps blood sugar levels rise steadily and gradually, avoiding the sudden spikes followed by rapid drops often seen with refined sugar. This is especially beneficial for endurance sports such as running, cycling, swimming, or high-intensity gym workouts, helping athletes maintain focus and better performance.

The role of honey in post-workout recovery.

After intense exercise, glycogen stores in muscles and liver are significantly depleted. Consuming honey at this time helps to quickly regenerate glycogen. In addition, the antioxidants, along with B vitamins, vitamin C, and minerals (potassium, magnesium, iron) in honey, help protect muscle cells from oxidative stress and reduce mild inflammation.

For optimal recovery, exercisers should combine honey with quality protein sources such as yogurt, eggs, or whey protein. This carbohydrate-protein combination has been shown to improve muscle protein synthesis, reduce muscle soreness, and improve sleep quality, especially beneficial for regular exercisers or middle-aged individuals.

A guide to using honey correctly for athletes.

To maximize its benefits, honey should be used at the right time and in the right dosage for each stage of exercise:

• Before the workout:Consume 1–2 teaspoons of honey approximately 20–30 minutes before your workout. You can mix it with warm water for easier absorption.
• During the workout:For extended workouts, dilute honey with water and use it as a natural sports drink to provide sustained energy.
• After the workout:Use in conjunction with protein to support the repair and building of muscle fibers.

Safety notes and intended use

Although a natural food, honey still contains high levels of calories and sugar. Excessive consumption can lead to excess energy intake, making it unsuitable for those strictly controlling their weight. In particular, people with diabetes, prediabetes, or metabolic disorders should consult a nutritionist before regularly incorporating it into their exercise regimen.

According to Dr. Vu Tien from Hanoi Medical University Hospital, understanding and properly utilizing natural nutritional sources like honey is a crucial foundation for maintaining long-term performance and protecting overall health for athletes.