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research study recently presented at the annual National Strength
and Conditioning Association meeting strongly suggests that
combining honey with a protein supplement after training may
boost post-workout recuperation and favor better blood sugar
maintenance after exercise.
Protein
supplements are widely used to increase one's intake of dietary
protein. Protein need  increases
among individuals engaged in intense activities such as weight
training, running, step aerobics and many competitive sports.
Previous studies have shown that a combination of carbohydrates
and protein supplement has been shown in to boost muscle energy
recuperation and may favor better response to training. "We
were pleased to find that powdered honey promoted favorable
changes in post-exercise markers of metabolism equal to that
of the current standard, maltodextrin," says Dr. Richard
Kreider, lead investigator of the study and Director of the
Exercise and Sport Nutrition Laboratory at the University of
Memphis. "We also found that the group receiving honey as
the carbohydrate source did not display the typical drop in
blood sugar 60 minutes after taking the other forms of carbohydrates.
These findings support our previous study on honey."
The current
study involved a group of 39 weight-trained athletes both male
and female. Subjects underwent an intensive weight-lifting workout
and then immediately consumed a protein supplement blended with
sugar, maltodextrin, or honey as the carbohydrate source. Only
the honey group maintained optimal blood sugar levels throughout
the two hours following the workout. Additionally, subjects
taking honey showed favorable changes in a hormone ratio that
indicates a positive muscle recuperative state. "Our data
suggest that honey functions well in all of the aspects associated
with post-workout recuperation and energy repletion. In addition,
honey appears to stand out as perhaps even a better source of
carbohydrate to ingest with post-workout protein supplements,"
added Dr. Kreider. "In addition to promoting muscle recuperation
and glycogen (carbohydrates stored in muscle) restoration, honey-protein
combinations also seem well suited to sustain favorable blood
sugar concentrations after training."
What's in
honey that imparts these important effects? How would honey
work as a transporter for creatine? These are some questions
that could further the research into this area of increasing
the results you get with weight training.
I would
say this research is quite compelling and would certainly suggest
adding and ounce of honey to your post workout protein supplement.
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