The pre-workout use of honey and salt involves consuming a small amount of honey mixed with a pinch of salt before exercising. The fast-digesting carbohydrates in honey and the essential electrolytes in salt are believed to boost energy and enhance workout performance. Although this combination hasn’t been extensively studied, their individual properties have the potential to improve exercise performance.
Honey is a natural source of carbohydrates, composed of a unique blend of natural sugars and a variety of antioxidants, enzymes, minerals, vitamins, and amino acids. This composition allows honey to be quickly digested and absorbed into the bloodstream, providing an immediate source of energy.
Salt, or sodium chloride, is an essential electrolyte that plays a vital role in maintaining fluid balance and muscle contraction. Sweating during intense workouts leads to the loss of electrolytes, which can cause dehydration and muscle cramps if not replenished. Consuming a pinch of salt before exercise helps maintain electrolyte balance and prevents these issues.
According to the National Academy of Sports Medicine, consuming 15-30 grams of carbohydrates (equivalent to 1-2 tablespoons of honey) before a workout is recommended for optimal performance. This amount provides a balance of glucose for immediate energy and fructose for sustained energy. Additionally, 1/4-teaspoon (1.5 grams) of salt is suggested to maintain hydration and electrolyte balance.
In short, the combination of honey and salt does provide a quick energy boost before exercising, supporting electrolyte balance and hydration, potentially preventing muscle cramps and dehydration. However, it should be used in moderation and as a supplementary boost rather than a replacement for a well-rounded pre-workout meal.
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