3 Training Hacks Using Honey

Article at a Glance

  • Organic honey has been proven to be a superior carb for endurance athletes
  • Not all carbs are created equal, but honey is a great carb that is easily digested and sustained for tough workouts
  • The honey sleep hack
  • Don’t get sick honey hack
  • The hydration hack


What does  🐝Honey have to do with a better workout? Well, it can help you 😴sleep better, stop you from getting sick, and ⚡️ supercharge your muscle recovery (the last one is my favorite, don’t cheat and skip ahead).

Here are my 3 Athlete Honey Hacks for you:🍯

1) Honey 💤 Sleep Hack.

I tend to fall asleep easily but then wake up after a few hours, especially when in a hard training block. A trainer I was working with suggested I take one teaspoon of raw honey to get back to sleep. I thought it was crazy, but it worked.

Honey contains both glucose and fructose, two types of carbohydrate, that provide your brain and body with the energy they need to keep you sound asleep for the night, without causing a spike in blood sugar.  It will help you fall asleep faster and stay asleep! I usually take it preemptively 20 minutes before going to bed.

2) Don’t get Sick Hack.

Athletes live in fear of getting sick. Our immunity is weakened by hard training and racing, so we are are more vulnerable. Not to mention, any illness can throw a wrench in our training and racing plans. 

It turns out Bees are the same way. They protect their hive by using a “bee glue” called Propolis as a doormat for the entrance to their hives to help keep out unwanted germs. Propolis is anti-bacterial, anti-inflammatory, and anti-microbial.

A honey throat spray helps prevent germs from getting in through your airway while also giving you an immune boost from over 300 beneficial vitamins, minerals, and compounds.

We like to take 3-4 sprays of propolis once or twice daily. During periods of increased stress or fatigue, you can take 4-5 sprays up to 5 times daily. But it doesn’t have to be just a throat spray, it can be used to add some immune boosting power to smoothies or can even be used as a topical spray for minor cuts, burns, or blemishes to promote healthy skin. These are a must for us when we’re about to board a plane, feel a cold coming on, or want to make sure we stay healthy for an upcoming race.

3) ⚡️Supercharged Hydration Hack.

Pro cycling teams have these magical people called Soigneurs, and sometimes they come up with unique concoctions to treat their riders, this is one of them.

  • Brew up a large pot of green tea. I make 24 to 32 oz.
  • While it is warm mix in 2 to 3 Tablespoons of honey
  • Pour 4 to 6 oz. of your Green Tea + Raw Honey into your bottle
  • Add in Skratch Lemon Lime and fill your bottle and shake.
  • Keep the rest of the green tea + honey in your fridge for your next workout.

You have now supercharged your Skratch. It is now caffeinated + energized with raw honey.

Science is strongly supporting honey as one of the best sugar sources available for endurance athletes. If you’re really aiming to keep your athletic level high in a healthy way, then, you no longer need to rely on sports drinks which are full of highly-refined sugars or bars with sugar alcohols that can cause bloating, nausea, weight gain and indigestion. Choosing organic honey to replace all kinds of carbs unhealthy sport drinks or bars contain, is a smart thing to do. With organic honey, you get to consume inexpensive and yet healthy carbs.

Why athletes should consider honey as their best carb source?

We all know how important a well-balanced diet is for athletes to be able to give their best and increase their performance level. You cannot be a professional athlete without first knowing the basics of the food you should consume before and after each training session or competition.

Science has already approved the importance of carbs into an athlete’s diet. Consuming high-in-carbs food before and also during you training or competition period, is vital for improving your athletic performance and keeping your muscles in great condition. Experts advise before each exercises routine, you should consume carbs in a snack or small meal form. During your training routine, the best version of taking your carbs is through fluids. After the training is finished, within 1.5 hours you should always consume a normal high-in-carbs and high-in-protein meal. This should be done in order to replenish your energy stores and keep your muscles and bones healthy such as a Real Food Bar which has 15g of protein and 25g of carbs. Pro tip: eat half-to-a full bar for sustained energy without digestive issues. 

But, did you know that there are many different types of carbs that do not deliver the same effects and serve to the same proposes on your muscles? The different carbs types have the potential to elicit different responses from your hormones.

Honey has proved to make athletes perform faster and be more efficient in time trials. Especially when compared to different sport’s gels. Athletes choosing to consume honey as their primary carbohydrate source are able to generate more power and endurance. Especially during the last part of a competition or training session. Only one tablespoon of organic honey contains around 60 calories and 17.5 grams of carbohydrates. 16.5 Of these carbs come from sugar. The best part: Our body can easily absorb and process honey.

Final thoughts…

Many studies have indicated the amazing nutritional values honey contains. Its antibiotic features are extraordinary and cannot be underestimated. By including honey in your daily diet, especially if you’re an athlete always in need for healthy energy sources, is a must. Honey should always be your first choice!

Turning to more natural and wholesome alternatives and skipping the chemical “tastes” is what many athletes are doing today. They have simply found out that using honey as a sports gel, adding it on their sports drinks or water and homemade bars, is actually a more efficient and healthier way to replenish their carb needs, so, why not?