Honey in bodybuilding. When water and honey are prohibited during physical activity. Honey in bodybuilding: myths

Honey and sports are two very important components of excellent health. The biological nature of honey and its complex chemical composition causes great amount its useful properties - bactericidal, dietary and medicinal. It has been used by many nations since ancient times. The ancient Chinese, for example, used honey for healing internal organs, increasing strength, burning fat, hardening the will, preserving youth, and even believed that he was able to prolong life.

About the benefits of honey in sports

Even old Russian handwritten medical books described this product, which was part of many recipes. Now the therapeutic effect of honey has been studied more deeply and we can rightfully say that this is one of the most active natural medicines used in the treatment of a complex of the most various diseases. Therapeutic effect honey reaches out high content contains sugar, minerals, trace elements, vitamins, enzymes, biologically active substances. Honey tones, strengthens and restores the body and is very useful for diseases of the heart, kidneys and stomach.

Regular consumption of honey(up to a month or more) will lead to the normalization of many body systems, normalize blood composition, increase hemoglobin. Athletes who do not know how to build muscle should not forget about it important product, since it has been proven positive influence on the body with severe exhaustion and overwork.

Honey is a concentrated and highly nutritious food. It contains a large amount of energy, which is formed during the processes of splitting fructose and glucose. One hundred grams of honey supplies an adult with 10% of the daily energy requirement; and also partly in copper, zinc, potassium, manganese, iron, cobalt; in vitamins B (pantothenic acid ), FROM, AT 6 and biotin. Honey contains three hundred various substances, of which 65 to 80 percent are carbohydrates, 20 percent water, and 7 to 15 percent other substances. Very high and its nutritional value - a little less than 1400 J / 100 grams of product. That is, according to this indicator, it is in no way inferior to bread (from wheat), lamb, beef, fish, liver, etc.

The advantage of honey in sports is also that it is very quickly and almost completely (about 98%) absorbed by the body. It is very well preserved and does not get moldy even when there are favorable conditions for the development of various microorganisms. Is there any benefit in this well-known product for bodybuilding representatives. It is not so easy to answer this question. The body directly processes at least forty percent of the sugar and fructose contained in it into fat. In addition, honey contains a huge amount of enzymes, one of which is responsible for the process of processing fructose into different kinds Sahara. Although, if you look at it from the other side, it is a source of a huge amount of vitamins and about thirty essential trace elements.

Undoubtedly honey - this unique product, is excellent natural source life force. Sports experts advise you to stop using it if you begin "grinding" training - a stage of preparation in which you need to diet in order to get rid of excess fat. But at the stage of intensive mass gain, they should not be neglected. You should completely eliminate food sugar from your diet and replace it with honey, as it contains antioxidants. It is advisable to use honey with tea. And although tea is also rich in antioxidants, studies in this area indicate that it is the consumption of tea along with honey that has an excellent effect on the human body. Scientists divided people into two groups and gave one of them tea with sugar, and the other with honey. As a result, the representatives of the second group showed a significant increase in the level of antioxidants.

It must be borne in mind that the darker the honey, the higher the amount of antioxidants in it, that is, the higher its usefulness. Dark honey even contains antioxidants that are found only in garlic and spinach. The use of honey is possible immediately after the end of the workout, as our liver takes fructose from it in order to create a store of glycogen in the body. At the same time, glycogen costs are replenished very quickly. At the stage of pure strength training, honey can be eaten in almost unlimited quantities, which partially compensates for the huge energy costs. Some sources recommend eating honey just before the start of a training session, calling it a quick "carbohydrate". It is also indicated that by taking honey and protein supplements, we can speed up muscle recovery processes and stabilize glucose during heavy physical exertion.

There are many types of honey, including acacia, clover, honeydew, meadow and others. All of them, to one degree or another, with reasonable use, have a positive effect on the body.

Sports science has long known that "fast" carbohydrates are not particularly useful for a bodybuilder, as well as for a person in general. What to do? Drink tea without sugar? There is an option - instead of sugar, use honey. Honey includes a lot useful substances, antioxidants. Although tea also contains antioxidants, the experiments of scientists have shown that it is the combination tea with honey has an antioxidant effect on the body. The researchers gave one group of people tea with sugar, the second - tea with honey. As a result, blood tests showed that the level of antioxidants increased only in the second group.

Honey - natural blend fructose and glucose therefore digested differently than sugar. Thanks to fructose, honey raises blood sugar levels less. Although honey contains about 65 calories per tablespoon, it produces significantly less insulin compared to sugar.

Also, remember that what darker honey, the more antioxidants it contains, i.e. healthier. And dark honey contains even those types of antioxidants that have so far been found only in spinach and garlic.

Honey is the only type of "fast" carbohydrates, which can be eaten right before training! Honey does not cause hypoglycemia. One study revealed to us another big advantage of it - reception honey along with protein supplements accelerates recovery, and also helps to stabilize blood glucose levels when performing heavy strength training .

I welcome you, my regular and new guests. I am glad to start today's sweet topic, because there is not a single person in the world who would be indifferent to sweets. But how to allow eating sweets against the background of ours with you proper nutrition, strength training and the need to achieve results in training? – Today I will tell you how you can combine honey and bodybuilding and get not only pleasure, but also benefits.

What is the composition of honey

And here is another interesting thing about food in bodybuilding:

I believe that there is no secret for you that honey contains many useful substances, such as vitamins, minerals, antioxidants, glucose and even amino acids. calories this product is 300 kilocalories per 100 grams, which gives the athlete enough energy for training. The use of honey promotes activation defensive forces body and increases the resistance of the athlete's body to various viruses and infections, even during epidemics.

Let's look at the composition of honey:

water volume - 18%;
glucose - 30%;
fructose - 35%;
12% falls to the share of other sugars;
amino acids, vitamins and mineral compounds make up 5%.

The use of this product can quickly restore strength and satisfy hunger. Athletes who train for endurance give particular preference to this product. And bodybuilders too!

Why is honey useful in strength sports?

One can talk endlessly about honey and its beneficial properties for the body, but we are interested in precisely those that are important for a bodybuilder. Among these qualities, we highlight the following:

enriches the body of an athlete-silovik necessary quantity trace elements and vitamins;
helps to restore strength after long and hard workouts;
if you replace sugar with honey, you can get rid of extra pounds;
contributes to the normalization of sleep when consumed at night with milk;
due to the immunoglobulins included in its composition leads to an increase immune protection organism;
normalizes metabolic processes;
increases strength, endurance and performance.

Of course, honey cannot replace pharmacological preparations athlete-silovik, but will complement their effect. And studies conducted on volunteers have shown that taking this product by 15% increases efficiency and improves athletic performance.

How and when is it better to take honey for an athlete-bodybuilder

Nutritionists offer several ways to take honey for weightlifters. It can be eaten an hour before the start of the workout, which will promote the influx a large number energy, and athlete long time will not feel tired.

After all, carbohydrates are the main source of energy for our body. The second way to consume honey is after a workout. In this case energy reserves the athlete will be quickly replenished (due to the closing of the protein-carbohydrate window), which will help to quickly overcome fatigue and restore strength.

If a bodybuilder has problems with sleep due to long, frequent and exhausting workouts, then again honey with milk will come to his aid, which must be eaten half an hour before bedtime. With this reception, it will not only provide you with a full healthy sleep, but also help the body recover overnight.

This miracle product can be eaten throughout the day with tea or coffee, which can be added instead of sugar. The main thing is just don't put honey in too hot water(more than 60 ° C), because he will lose his healing properties and even become harmful.

I will add one more nice quality of honey: despite the fact that it is very sweet product, it has a low glycemic index(does not stimulate a sharp release of insulin by the pancreas) and does not lead to sharp increase blood sugar levels.

You can eat honey in different ways: in pure form from a spoon, stirring in a liquid (water, black or green tea, milk), as well as with cottage cheese. By the way, some believe that honey allows calcium to be better absorbed.

Interestingly, honey is offered to an athlete both for gaining mass and for reducing (drying muscles). If you want to reduce weight, then after training you should not eat this product so that the body uses glycogen from the muscle depot. After 18.00 it is also better to eat protein products and complex carbohydrates to which honey does not apply.

Alas, dishonest sellers manage to add useless additives to this wonderful product that reduce useful qualities honey (sugar, starch, flour). Such a mixture will not give anything useful to the athlete. So don't be tempted to low price of this product, find a good trusted supplier - it's worth it!

So, friends: your desire for achievements in sports is quite compatible with delicious products if they are useful. The only contraindication to the use of honey can only be an allergy to bee products. - Shall we try?

Are you engaged in gym and want to speed up metabolic processes in the body? And at the same time, quickly cleanse the muscles of lactic acid and compensate for energy costs? While looking for natural remedy for better concentration in training and for their greater effectiveness? Honey - here perfect energy drink and your assistant in sports!

What are the beneficial properties of honey in bodybuilding?

Natural bee honey:

helps to reduce unwanted weight and helps in gaining muscle mass;
helps in building strength in basic exercises;
strengthens the immune system due to the large amount of vitamins and minerals;
normalizes metabolism;
accelerates the recovery processes of the body;
restores energy after heavy training.

Honey before workout

Before going to the fitness club, do not forget to eat some honey. 1 hour before training, it is recommended to consume 1 g of honey per 1 kg of body weight. For convenience, you can dissolve honey in a glass warm water- this will increase the speed of its assimilation. Drinking honey before sports significantly increases endurance. This excellent source of energy is almost 100% absorbed within 30-60 minutes. In his composition - light carbohydrates (fructose, glucose and maltose) and a number of amino acids, vitamins and minerals. There are no fats in honey, and 100 g of treats provide about 70 g of carbohydrates. The exceptional nutritional value of honey is 1379 J per 100 g of pure product. For comparison, 225 g has a similar nutritional value. fish oil or 175 g of meat. Honey prevents hypoglycemia - pathological condition associated with a decrease in blood sugar levels and leading the athlete to faint during exercise.

Honey after workout

Within half an hour after class, you can again eat 1 g of honey per 1 kg of body weight. After hard work in the gym, honey reduces catabolic processes to almost zero, quickly filling in the gaps in energy exchange. Amino acids in bee product are in an easily digestible form, which guarantees their high-quality and rapid assimilation in the process of building and restoring muscles. Due to the contained flavonoids and antioxidants, honey removes toxins and free radicals.

Which honey is best for muscles?

For those involved in sports, dark honey is best, especially buckwheat. It contains a huge amount of proteins and minerals, as well as iron. Buckwheat honey renews blood, cleanses blood vessels, regenerates damaged tissues increases the level of hemoglobin in the blood. The effectiveness of honey for athletes increases if taken with bee pollen. It is worth remembering that even with long exhausting workouts in the gym and great desire dial muscle mass, the maximum allowable dosage of honey is 200 g per day. Contraindications to the use of sweets - individual intolerance to bee products.

Sports cocktails with honey

Honey gently stimulates recovery processes without irritating the flora of the intestines and stomach. If you combine a delicacy with some other ingredients, you get unique sports cocktails.

Recipe 1. Honey + orange. 1 tsp completely dissolve honey in 50 ml of warm water and add 1 glass of freshly squeezed orange juice. We drink a drink half an hour before playing sports. Orange juice you can replace 30 ml of freshly squeezed lemon juice.
Recipe 2. Honey + milk + banana. In 300 ml of warm non-fat milk, add 1 tbsp. honey and chopped banana. We beat everything in a blender and drink after training.
Recipe 3. Honey + egg + nuts + kefir. one a raw egg, 1 tbsp. l. honey and 1 tbsp. ground walnuts pour 1 glass of low-fat kefir and beat with a mixer. We drink a cocktail after sports.

It doesn't matter if you want to achieve results in bodybuilding, swimming, athletics or weightlifting, long jump or pole vault - hardworking bees have made sure that your diet has best helper in this difficult task!

Honey is highly nutritious natural product with an incredible amount useful properties. Refers to the type of "fast" carbohydrates, which are a mandatory component of sports nutrition. In combination with protein products, it contributes quick recovery strength, helps to keep optimal level glucose in progress strength exercises. If you are thinking about that, pay attention to bee products.

Why do bodybuilders need honey?

For bodybuilders, the bulk of valuable nutrients honey are fast-digesting carbohydrates. It is considered necessary to use honey during intensive training due to the protein components contained in it, enzyme components, minerals, macroelements, and a complex of vitamins that are paramount for the human body.

The high concentration of carbohydrates, valuable substances determines the unique nutritional value of honey, which is 1379 J per 100 g of pure product. For comparison, the same nutritional value has 90 g butter, 225 g fish oil, 120 g nuts, 175 g meat.

Only 100 grams of honey eaten per day provides the body with daily rate copper, zinc, iron, potassium, manganese, cobalt. Provides the body with the necessary amount of pantothenic and ascorbic acid, biotin, vitamins A and B.

The effect of honey on the body

In sports nutrition of people seeking to build muscle mass through bodybuilding, honey is valued due to the following properties:

With regular use, it does not cause glycemia, it prevents the release of glucose and insulin into the blood during increased loads.
Stabilizes blood sugar levels.
Easily digestible protein compounds of amino acids contribute to the construction and restoration of muscle tissue.
Normalizes sleep.
Lowers cholesterol levels.
It has a positive effect on metabolic processes.
Strengthens general immunity.

Honey is a source of concentrated energy, promotes rapid recovery of glycogen after strength training. Due to the presence of flavonoids in the composition, antioxidants remove toxins and free radicals from the body.

How to use honey to build muscle mass?

As part of energy drinks honey is recommended for use before, during and after training. Before starting classes (60-30 minutes), honey provides a stable gradual intake of glucose into the blood. Due to this, in the process of training exercises, glycogen stores are consumed to a lesser extent, thereby reducing body fatigue.

The use of honey directly during bodybuilding helps to increase muscle power output. Thanks to the intake of drinks with honey, overall performance increases.

AT small quantities honey is recommended to be eaten after the completion of the training complex to mitigate the action of the hormones catecholamine, glucogan, cortisol, increased output which is natural reaction organism for enhanced physical exercise. AT this case honey is used to. The restorative effect of honey becomes more effective in combination with high protein foods (low-fat varieties, meat, cottage cheese).

Contraindications to the use of honey - individual intolerance to the components of the product.

So, my dear subscribers, I am glad to welcome you to my site again. And today we will talk about such a well-known product as honey. Its benefits and harms have been discussed since time immemorial, but personally, having dug up a bunch of information on the net, I could not find a single reasonable argument on the topic of the harm of honey for an athlete, and therefore I will tell you only about its benefits, dispel a couple of myths and talk about recipes from honey that will help you grow faster, be healthy and strong! Go.

Honey in sports, myths

Wanting to make a full-fledged review, I looked for information on many resources about how honey can be harmful. And, to be honest, the only thing I came across was the fear of excessive consumption of honey to gain excess weight. Allegedly, honey contains a huge amount of carbohydrates, which will certainly be deposited as a continuous fatty layer under your skin. My friends, this is nonsense! Honey is made up of fast carbohydrates without impurities of sucrose, which means that it is a unique energy drink and nothing more. With reasonable consumption and stable training, it is able, on the contrary, to reduce the level subcutaneous fat if you use it instead of sugar.

The only really existing minus of honey is that if it is consumed excessively, it is very likely to develop an allergy. Since honey itself is a product of complex processing, it must be consumed wisely. Let's just say that nothing bad will happen from 100 grams of honey per day, but if you eat it half a kilogram a day, this will already be fraught with consequences.

By the way, honey also has a number of useful properties, depending on the quality, color and where the apiary was located. Thus, even the most ordinary wild honey will strengthen your immune system, will spur metabolic and anabolic processes in the body. And for those who suffer chronic diseases trachea and lungs it will become perfect medicine when taken with tea or milk. But more on that later.

Honey in sports, an ideal energy drink

It is impossible not to notice that honey, as an excellent source of energy, can be used both before and after training. Its advantage over sports nutrition and pre-workout similar properties lies in the fact that it, like caviar, is absorbed by almost 100% within half an hour or an hour, which cannot be compared with any artificial stimulant. Just two tablespoons of honey before training will allow you to:

– Accelerate metabolic processes and, thereby, improve blood circulation;
— Increase the speed of muscle cleansing from lactic acid;
- Compensate for the cost of energy and amino acid compounds;
- Better concentration and more efficient work;

Well, honey after a workout will allow you to reduce catabolic processes to almost zero, filling in the gaps in energy exchange almost instantly! And all this is due to the fine structure and rapid absorption of this product, due to which it not only stimulates recovery processes, but also does not irritate the flora of the intestines and stomach. But that's not all! If you combine honey with some other ingredients, then you can get unique sports cocktails that even can not be compared. anabolic steroid! After all honey in sports is valued for being extremely rich in B vitamins such as B2 or B6, which are responsible for accelerating anabolic processes and also able to boost the level of production of natural male hormone- testosterone. Consequently, accelerated recovery and speedy development muscle tissue which can be achieved in very few ways. And among other things, honey itself stimulates the speedy healing of wounds, increases pain threshold and improves the overall tone of the body, if, as I said earlier, it is used in moderation. Don't forget this, my friends. As you may have noticed, doing research like this one, I very often stumble upon the fact that many foods are harmful, yes, but only harmful when consumed in excess. So let's all stay safe and stay healthy!

Sports cocktails made from honey

Recipe number 1. Honey in sports is often used in conjunction with nuts, as this turns it into perfect product to close the protein-carbohydrate window after training. Just 50 grams of honey and 30 grams of various nuts per serving can stimulate anabolic processes due to their natural properties. And if all this is diluted with freshly squeezed orange or grapefruit juice, then you will also get a very good fat burner, which can be consumed after cardio training, half an hour before meals.

Recipe number 2. Honey is also very good in combination with... garlic! Yes, yes, this is a rather old recipe that circus strongmen used at one time, and its essence lies in the fact that together, these two components actively stimulate the production of growth hormones and testosterone, which can increase it by as much as 2-3 times. Thus, if you grate a clove of garlic and mix it with a tablespoon of honey, taking this mixture at night, you will very soon notice that you have begun to recover many times faster!

Recipe number 3. Well, another simple recipe, known to all of us since childhood, but successfully ignored, is honey with warm milk. A glass of such a cocktail, which in turn can be mixed with nuts, berries and fruits, has a number of useful properties, from a positive effect on the immune system to strengthening the vessels of the brain.

CONCLUSION

And finally, I would like to say that all the information that I have collected for you is just the tip of the iceberg. The history of honey stretches for centuries, and if you are interested in learning more about it, take an interest in the schedule of events in your city. Most likely, you will also have a honey fair, where you can learn everything you can know about honey from real experts in your field, as well as purchase its various varieties, which, perhaps, will even help you in sports much more than classic store honey. Be healthy and eat honey, have you ever seen a sick bear? Here, that's it!