To be effective, any athlete, even occasional, must have a diet adapted to the energy needs of their body. Honey has real nutritional benefits for athletes before and during exercise and recovery. What are the true virtues of this precious nectar? How to consume it daily?
Honey, the energetic ally of athletes
A jar of honey – Source: spm
Whatever the nature of the physical activity carried out, we need sweet products to increase our energy and gain resistance. By consuming honey, an important natural source of fructose (slow sugar), you provide your body with bioavailable energy. This hive product also has a lower glycemic index than glucose syrup gels commonly consumed by athletes. Honey is one of the most effective carbohydrates before exercise, as it is easily digested and released through the body at a steady rate. The beneficial effect of honey on the body is gradual. It is your best ally to maintain your physical activity and stay in shape during training. This natural nectar accompanies athletes during the duration of the effort avoiding a sudden change in insulin levels. Rich in natural enzymes, honey facilitates the assimilation of food and improves digestion. Compared to sugar, it has a higher concentration of sodium. By opting for honey, athletes can better compensate for the losses of this mineral. An important source of antioxidants, it also provides vitamins (B and C), minerals, iron and magnesium, elements necessary for the practice of any physical activity. You should also know that in addition to stimulating the appetite, honey favors the relaxation of inflamed tissues.
A sweet drink made from honey.
A tablespoon of honey – Source: spm
A preferred source of glucose and fructose, honey is an ingredient of choice for incorporation into sports drinks such as standby, exercise or recovery drinks. Specifically, you can make a homemade energy drink based on honey to provide your body with water, energy, vitamins and minerals during exercise. Containing mainly coconut water, maltodextrin, and honey, this recipe is easy to prepare and inexpensive. Just take 150 ml of fresh coconut water and add 20 g of pure maltodextrin (powder), 1 tablespoon of honey, 0.5 g of magnesium citrate (powder), 2 drops of lemon essential oil, one tablespoon of turmeric and 2 pinches of fleur de sel. Then add water to obtain a volume of ½ liter. Do not forget to mix all the ingredients well until you get a smooth and homogeneous drink.
A tasty and nutritious cake.
Honey can also be used in gourmet and healthy recipes! For breakfast or snack, athletes can opt for a light and filling honey-based cake. This type of cake provides the body with a reserve of carbohydrates that it can use during exercise.
This energy concentrate contains 300 g of white flour, 400 ml of semi-skimmed milk, 150 g of honey, 120 g of various nuts (apricots, raisins, figs, prunes), ground almonds and oil.
read also Practical guide: Food diversification for children
