The menu of athletes and people who care about a beautiful trained body contains practically no delicacies or sweets. Sports bars are preferred; dried fruits are added to the diet.
But the body’s need for fast energy among athletes does not disappear anywhere. The hardest thing is for the female sex, because you have to give up the muffins, sweets, pastries that are familiar and beloved by women.
Is it okay to eat honey after a workout is one of the main questions of any bodybuilder or fitness lady.
The content of the article
- 1 Why can
- 2 What is the use?
- 3 Morning dressing / healthy snack
- 4 Before and after workouts (cocktails)
- 5 Once again about the time of use
- 5.1 Dosage
- 6 About choosing a variety
Why can
There are so-called carbohydrate-protein windows that open immediately after prolonged physical exertion in the gym. During this period, any sweetness is absorbed by the body completely, without the formation of fatty deposits.
Most often they drink water with sugar, jam or eat white bread with jam. But you can use natural bee honey to replenish energy reserves and increase endurance.
The bee product goes well with protein shakes. By the way, before the Olympics, the ancient Greeks also ate honey before the competition in order to stock up on energy and get the necessary endurance.
What is the use?
Natural honey is a perfectly balanced product in terms of chemical composition. It includes:
- simple sugars in the form of glucose and fructose;
- about twenty amino acids;
- natural antioxidants;
- enzymes, minerals, vitamins.
The average calorie content is 300-328 kilocalories per hundred grams. A teaspoon contains 64 kilocalories… But calorie indicators largely depend on the variety. The more fructose it contains, the less calories. Varieties with a predominance of fructose do not crystallize for a long time. A striking example is the acacia variety.
The main benefit of the honey product lies in its healing properties, which are also important for people actively involved in strength training.
Main healing characteristics:
- cleansing blood vessels of cholesterol plaques;
- normalization of metabolic processes;
- restoration of glycogen stores after physical exertion;
- removal of free radicals;
- fast absorption by the body and replenishment of energy reserves (can be used before and after workouts, as well as for “morning refills”);
- beneficial effect on the digestive system;
- normalization of sleep;
- help in getting rid of viruses, bacteria;
- stimulation of brain and nerve stem cells.
Morning dressing / healthy snack
To support the body and get a whole range of vitamins, minerals, you can in the morning or during the day:
- Drink warm green tea with a teaspoon of honey product. Necessarily hot! Since at temperatures above 40 degrees, the chemical elements that make up honey (herbal antibiotics, vitamins, simple sugars) are destroyed.
- Add a teaspoon of honey product to dried fruits.
- Spread over a crispbread or a slice of hard cheese.
- Sweeten with one or two teaspoons of cottage cheese or porridge.
Before and after workouts (cocktails)
Before exercising in the gym or after physical exertion, you can drink one of the cocktails prepared with your own hands. In terms of taste and useful properties, the drink is almost the same as an industrially produced product.
The honey product is stirred in warm water!
Recipe No.1:
- warm water – 50 milliliters;
- lemon juice – 30 milliliters;
- honey product – one teaspoon.
Recipe number 2:
- warm water – 50 milliliters;
- orange juice – 200 milliliters;
- medical product – a teaspoon.
In such cocktails about 75 kilocalories… And according to the International Society of Sports Nutrition, hypoglycemia does not occur after consuming this beekeeping product. That is, it is completely suitable for recovering from tiring workouts.
Recipe number 3:
- one medium banana;
- 300 milliliters of skim milk;
- a tablespoon of honey product.
All ingredients are whipped with a blender. The drink is consumed within half an hour after physical activity in the gym.
Recipe number 4:
- 200 milliliters of low-fat kefir;
- one raw chicken egg;
- a tablespoon of chopped walnut kernels;
- a tablespoon of honey product.
Beat the ingredients with a blender. The drink is consumed after visiting the gym.
Once again about the time of use
Before visiting the gym, honey is consumed 1-1,5 hours before intense physical activity… This increases endurance because the body does not break down the glycogen stores already in the muscles.
During physical exertion the honey product improves muscle performance and power output. For this purpose, the above cocktail recipe with the addition of lemon juice is just right.
After visiting the gym, the honey product is consumed within half an hour. (along with a protein shake or chicken, lean meat, cottage cheese).
Dosage
Before and after training medical product eaten neat in the amount of two tablespoons without top… That is, before visiting the gym – two tablespoons, and after visiting the gym – two spoons.
As a “morning dressing”, two teaspoons diluted in a glass of warm water are enough.
Related article: Consuming honey when drying the body
About choosing a variety
Any type of honey is suitable for sports nutrition. In dark varieties, such as buckwheat, chestnut, more iron. But this does not mean at all that, for example, the light acacia variety is less useful.
Also, the appearance of the honey product does not matter. It doesn’t matter if it is liquid or already sugar-coated. Any honey with prolonged storage becomes thicker, small or large crystals appear, or the product acquires a fat-like consistency (depending on the variety).
To read:
How to determine the natural origin of honey at home
What is fake (fake or artificial) honey
And most importantly, despite the sweet taste of carbohydrates, there are not so many carbohydrates in the honey product – about 70 percent for every 100 grams. These are simple sugars that are absorbed quickly and easily, and help maintain optimal blood glucose levels.
