Pre-workout energy boosts come in just about every medium on the market. From protein bars to supplement pills to pre-workout powders, there are seemingly endless options for quick energy boosts before hitting the gym. Despite all of these products, there’s one ingredient you likely already have in your pantry that could work just as well for a pre-workout boost.
We talked to the experts to find out if honey actually works as an effective pre-workout. Here’s what they said.
Is Honey an Effective Source of Pre-Workout Energy?
Both of our experts agree that honey can absolutely be used as a pre-workout.
“Honey is a natural source of fast-acting carbohydrates, which makes it effective as pre-workout fuel,” says Zeagler. “It can provide the rapid energy boost without the crash that often comes after more processed sugars.”
While most pre-workout tends to have artificial sweeteners for flavor and energy, honey is an all-natural alternative. “Honey contains real glucose and fructose that your body can actually convert into energy,” says Zeagler. “This makes honey a great choice before a workout when your muscles need fast fuel.
Because the glucose and fructose provide instant energy boosts, Balls notes that honey is great for a variety of activities. “If you’re playing in tournaments, endurance events, etc., that demand glycogen storage repletion quickly, honey is a great option.”
Is Honey Safer Than Other Pre-Workout Energy Sources?
If you’re looking after your gut health, our experts concur that honey is the superior choice for pre-workout.
“Honey may be a healthier option for some people as it doesn’t contain any artificial sweeteners, which have been shown to alter gut health,” says Balls. “Gut health plays a huge role in immunity, mental health, and physical health, so sticking to the honey can be safer.”
Not only do most traditional pre-workout supplements contain artificial sweeteners, but many also have caffeine, which can have negative effects for some people. “Traditional pre-workout supplements often contain high amounts of caffeine, which can cause digestive issues or even jitteriness for some people,” says Zeagler.
The Best Way to Use Honey Before a Workout
Both experts agree that it doesn’t take much to reap the benefits of honey.
“About 1 to 2 tablespoons of honey anywhere from 15 to 30 minutes before a workout is usually enough time to give someone an energy boost,” says Zeagler. “This gives your body enough time to digest and convert it into available glucose to then use for energy.”
There are a few different ways to include honey in your pre-workout regimen:
Pair With Protein
For long-lasting energy, Zeagler says you can pair your dose of honey with a small amount of protein, like a scoop of Greek yogurt or a boiled egg. “This will help stabilize blood sugar levels and provide longer-lasting energy,” she says. “Just be careful not to eat too much protein (especially with a high fat content) so it does not weigh you down or cause an upset stomach during your workout.”
Add a Pinch of Salt
For more intense workouts, Zeaglar notes that adding in a pinch of sea salt can also “support hydration and your muscle function, especially if you’re training in the heat or looking to increase your endurance.”
Balls notes that adding salt might not be totally necessary for all workouts. “It’s common to see individuals add salt to the honey for electrolyte balance, but unless you’re involved in tournament play, or endurance sports, your 30- to 45-minute workout likely doesn’t require salt unless you’re losing a lot of sweat.”
Things to Remember Before Using Honey as Pre-Workout
While honey is a great choice for pre-workout, Balls notes the importance of incorporating other foods into your workout regimen. “Honey should not be a replacement for a nutrient-dense pre-workout meal, as your body needs adequate carbohydrates, protein, and healthy fats on a regular basis to perform optimally,” says Balls. “It would be best to consume a well-balanced meal at least two hours before your workout, then use honey 30 minutes before.”
