Those into fitness will already know that Manuka honey offers a great natural alternative to mass-produced sports supplements.
While sports gels and drinks are often sweet concoctions full of artificial ingredients, genuine Manuka offers a truly natural food for pre-workout and recovery.
Key benefits
- Slow-Release Energy: Low glycaemic index for sustained energy, preventing blood sugar spikes and crashes.
- Athlete Endorsements: Used by top athletes like Tyson Fury and David Nyika for energy and recovery.
- Proven Effectiveness: Studies show it enhances endurance and muscle recovery.
- Rich in Antioxidants: Fights oxidative stress, supports muscle growth and immune function.
- Versatile Use: Ideal for pre-workout energy and post-workout recovery.
Manuka Honey – A Slow-Release Carbohydrate
Manuka honey is formed primarily of carbohydrates (~80%), which is great news for athletes as carbohydrate has been recognised as an important fuel for exercise since the early 1900s [1]. It is now well established that consuming carbohydrates immediately prior to, and during, exercise can help to maintain performance throughout both prolonged endurance events and intermittent exercise i.e. team sports. [2]
Manuka honey has a unique carbohydrate composition. It is low glycaemic index, mostly fructose and glucose, [3] which means it has a slower-release mechanism. Carbohydrates are broken down slowly into glucose and absorbed into the blood, drip-feeding energy into the body, as opposed to the glucose-based products people usually turn to for an energy hit, that release energy all in one go to cause a spike in blood sugar and that inevitable crash [4]. A pre-workout tablespoonful of honey can maintain blood-sugar levels better than any other carbohydrate option.
Its Manuka honey’s low GI carb status that makes it a firm favourite amongst the boxing elite. Tyson Fury’s Nutritionist George Lockhart raves about this natural sugar.
“Manuka honey is a low GI carb from natural sugar which makes me very happy! GI, or Glycemic Index, relates to the rate at which carbohydrates are broken down into glucose and are absorbed into the blood from your gut. That means that even a little drizzle of Manuka honey is going to give your body an energy hit – and not the type of quick release energy that gives you a comedown shortly after.”
Superstar NZ cruiserweight boxer Nyika also takes Manuka Doctor Manuka honey for natural energy in the ring.
“Manuka Doctor honey is my everyday natural energy source and a key part of my training nutrition,” he said.
Manuka Honey - The Evidence
According to studies at the University of Memphis Exercise and Sport Nutrition Laboratory, honey did as well (or better) in several areas as a source of carbohydrate for athletes.
Author of the trial, Dr. Kreider commented:
"Our first study suggested honey could operate as a 'time released' muscle fuel for exercising muscles. Our second experiment suggested that honey would be a good carbohydrate source to replenish muscles. However, our last study convinced us that honey can improve endurance exercise capacity." [5]
Manuka Honey - Recovery
Any form of high-intensity exercise puts stress on the body, which in turn produces free-radicals. These can cause oxidative stress in the body, which among many negative effects can reduce the amount of muscle-building testosterone you have. As Manuka honey is rich in antioxidants [6] it can help fight the damaging effects of free radicals, making sure your body has everything it needs to build muscle mass.
Muscle growth also depends on recovery and a big part of that is getting the correct nutrition to your muscles as quickly as possible post-training. What’s needed is a balance of protein and carbs, which is why whey protein shakes are so popular. But that carb element in many post-workout shakes all too often comes from artificial sugars. Going natural with Manuka honey as your carb source is another easy win. Manuka honey also contains some amino acids, which as any dedicated gym-goer knows, are the building blocks of muscle. Plus, it’s a good option for replenishing the glycogen stores depleted by your labours.
When you’ve exhausted your body on a tough session, endurance race, or run, this is exactly when your immune system could be vulnerable as your body is working hard to recover and repair itself. A spoonful of Manuka honey in your recovery drink or post-activity will ensure that you are getting high levels of MGO to boost your immunity.
Registered Performance Nutritionist Danny Webber is an advocate of Manuka honey for athletic performance. Danny supports athletes of all levels from the novice to the elite, including Sheffield Wednesday Football Club and Paralympian Kadeena Cox. Danny helps all of his clients maximise their health, sports performance and body composition through key nutritional strategies to fuel training, maximise recovery and prepare for competition.
“I recommend Manuka Doctor Manuka honey as a great source of natural energy to support and maximise athletic performance. Its wide range of vitamins, minerals and nutrients helps to utilise energy for better training and recovery.
Manuka honey contains a unique antimicrobial compound Methylglyoxal (MGO) which has strong antioxidant and anti-inflammatory properties and can allow athletes to train hard and recover well. Manuka honey also supports the immune system which can reduce the risk of any illness and injury.”
Manuka Doctor honey starts at 30 MGO and goes all the way up to 1300 MGO for maximum strength.
Find out more about Manuka Doctor’s range of genuine New Zealand Manuka, click here.
