The benefits of honey: Sports nutrition and performance
It's no secret to Meltonic that honey and bee products are excellent resources for athletes!
But do you know why? How does sports nutrition work? And above all, what about top-level athletes? When it comes to sports performance, honey has a lot to offer.
Micronutrients, macronutrients and sports nutrition
To fully understand the usefulness of each of the elements that make up honey, we need to take a look at macro- and micronutrition, which are the 2 pillars of our diet.
Macronutrition is where the calories are, and therefore concerns the majority of our diet. It's about fats, carbohydrates and proteins!
In terms of recommendations, we're talking about 45 to 65% for carbohydrates, 10 to 35% for proteins and 20 to 35% for lipids. For top-level sportsmen and women, the proportions vary widely (depending in particular on the type of activity and performance targeted).
Micronutrition, on the other hand, refers to a smaller proportion of the diet, which is nonetheless essential to the proper functioning of the metabolism. Micronutrients include vitamins, minerals, fatty acids, etc.
(For more information: https://www.ownsport.fr/blog/nutrition/micronutriments-et-macronutriments/.)
Why sports nutrition is so important
Balanced nutrition is already essential for everyone, but it's even more so for sportsmen and women! Good nutrition is the key to physical and mental performance.
First of all, the body puts its muscles to the test, and they need amino acids to renew themselves. A large proportion of these amino acids are provided by proteins.
In addition, the metabolism needs all sorts of other resources in order to function at its best. These enable it to produce energy, but that's not all. They may be necessary for the creation of other substances, such as hormones. This is the case with melatonin (the sleep hormone). It is produced from tryptophan, which is supplied to the body via the diet.
The nutritional values of honey
La composition est rarement présente sur les pots de miel. En effet, ceux-ci ne contiennent (pour les miels de bonne qualité) que le fruit des récoltes et rien d’autre. Par extension, on retrouve rarement ses valeurs nutritionnelles sur l’étiquette. À noter que sur Meltonic, vous avez bien sûr accès aux tableaux des valeurs nutritionnelles pour les différents produits proposés !
Voici une partie de ce qui compose le miel en moyenne, d’après une étude de 2016 disponible ici :
Eau (17% environ)
Glucides : Fructose (38%) / Glucose (31%) / Maltose (7%) / Saccharose (1%) / Sucres supérieurs (1,5%).
Protéines (0,5%)
Cendres (0,17%)
Minéraux (sodium, potassium, calcium, magnesium, phosphore, zinc, fer…) & Vitamines (K, B1, B2, B3, B5, B6, C), en petites quantités.
Le miel contient aussi des lipides, mais ils sont en trop faibles quantités pour avoir été étudiés.
Quant à sa valeur énergétique, on se situe à environ 300kcal pour 100g !
The performance benefits of beekeeping products
We already talked about it in an article on the (good) reasons to use honey in sport, but let's take a look at some of its benefits more specifically in terms of performance!
Honey in sports nutrition, an interesting source of energy
Honey consists mainly of carbohydrates. During training or competitions, their ingestion provides the body with a reliable source of energy. Their main role is to give the muscles and brain the energy they need to function properly.
Contrary to popular belief, simple carbohydrates (such as the glucose and fructose that make up honey) are no quicker to assimilate than complex carbohydrates. They all take an average of 25 to 30 minutes to be absorbed. It's important to take this into account so that you consume them at the right time before sport.
What's more, honey has a lower GI than white sugar, meaning that it enters the bloodstream more slowly. This avoids a very high glycaemic peak that comes down very quickly. As a result, the honey diffuses more slowly, which can help the athlete continue to perform throughout the exercise. During prolonged endurance efforts (treks, long trails, etc.), they can space out their carbohydrate consumption a little more, so that they can concentrate mainly on their activity.
Good to know: Acacia honey (the type we use for our gels) and lime blossom honey are among those with the lowest GI. The floral composition of honeys has a big influence on their glycaemic index!
Muscle recovery and beekeeping products
Are you familiar with oxidative stress? This term refers to an imbalance between free radicals and antioxidants in the body, resulting in aggression against cells. Oxidative stress can promote disease and accelerate cell ageing. This phenomenon is exacerbated by the practice of sport, especially high-intensity sport. As it happens, honey has significant anti-oxidative properties! So it can help reduce oxidative stress.
When athletes perform different exercises, they create micro-lesions in their muscles. These are then consolidated and the muscle fibres adapt, making the athlete stronger and more resistant. When oxidative stress is high, the body may react with inflammation to repair itself more quickly, but this also results in pain. However, as well as being antioxidant, honey also helps to reduce inflammatory pain.
Another advantage is that other elements present in honey, such as potassium, calcium and magnesium, can help prevent cramps. Of course, good hydration is also essential, but we're not telling you anything new!
Certain beekeeping products can also be used for their recovery benefits. This is the case with propolis, and its healing properties. It can be used in some post-exercise recovery gels.
Precautions for sportspeople and athletes
Honey is a fantastic source of energy, but it needs to be part of a balanced diet, adapted to the sport in question. Athletes need sufficient carbohydrates to perform. However, an overload of carbohydrates can lead to an increase in body fat and can encourage the onset of certain illnesses such as diabetes or cardiovascular problems.
The origin of honey is important to scrutinise. Organic beekeeping products are to be preferred. This is because the plants foraged by the bees have not been subjected to chemical treatment (herbicides, pesticides, etc.), which means that the honey avoids contamination and preserves all its qualities. The various enzymes and nutrients present in organic bee products are thus preserved, and benefit the sportsmen and women who consume them.
Another advantage is that other elements present in honey, such as potassium, calcium and magnesium, can help prevent cramps. Of course, good hydration is also essential, but we're not telling you anything new!
Certain beekeeping products can also be used for their recovery benefits. This is the case with propolis, and its healing properties. It can be used in some post-exercise recovery gels.
Conclusions on the role of honey in sports nutrition
For top-level athletes, honey and bee products can be very interesting sources of energy and micronutrients! If they are already a source of energy and micronutrients for any lifestyle (as long as they form part of a balanced diet), sportsmen and women can benefit from them more specifically. They can be particularly effective in maximising sporting performance, reducing pain and improving general health.
To maximise its benefits, honey and its derivatives can also be used in the composition of foods associated with sports nutrition. You'll find them in energy bars, gels, sports drinks and much more!