Effects of Honey as a Dietary Supplement on Improving Athletic Performance - Research Paper Example

Honey- a boon to athletes Honey has been known as the only naturally available sweetener to humans and has been used extensively for several years primarily as a drug or ointment to cure wounds and prevent illness. Till date honey remains to be one of the last untreated foods in the world and various research studies have unveiled several positive effects of honey. These include antimicrobial, antiviral, anti-inflammatory, anti-cancer, immunosuppressive and a valuable nutritive addition to the human diet. Another recent finding is the use of honey as a source of energy before, during and after physical exercise and athletic performance. Several studies have indicated that honey can serve as a better source of glucose for athletes. From a biochemical point of view the carbohydrate composition of honey has been associated with the positive effects of honey on endurance and athletic performance. Athletes are generally advised to consume slow-burning sugars as they help in providing a sustained release of energy over a period of time. In this regard honey which contains the monosaccharide fructose as one of its main sugars, releases it slowing into the blood stream thus providing sustained energy and maintaining body homeostasis (Anderson, Young and Prior). Apart from fructose honey also contains large amounts of glucose. Both glucose and fructose are both monosaccharides with different chemical and structural differences as glucose is an aldose sugar and fructose a ketose sugar. Both these sugars differ in their energy metabolism despite having a quick burning tendency. In the case of glucose, the rapidly metabolized sugars are immediately absorbed into the blood stream which provides instant energy to the body. However, the absorption of the sugars is a slow process which helps in providing the body with a sustained supply of energy over a period of time. In addition, honey also contains several phytochemical constituents which also contribute to slower absorption of fructose. In addition to these principle sugars, honey also contains several oligosaccharides including disaccharides and trisaccharides which are also slow burning. Among the disaccharides, honey contains sucrose, maltose, trehalose and turanose. And the trisaccharides include melezitose and raffinose (Sun and Empie; Caron; Bogdanov). Previous studies however, have reported that ingestion of honey just before an atheletic performance does not contribute to any increase in energy levels as it takes time for the honey to digest and provide the required energy. In cases where adequate water has not been consumed ingestion of honey can also lead to dehydration as water will be used for the absorption of sugar into the cells. Another potential problem is exercise induced gastrointestinal distress which can occur following ingestion of carbohydrates before exercise. This can cause symptoms such as severe stomach or intestinal cramps, vomiting, diarrhea, nausea and dizziness. In addition, ingestion of sugars before an event can trigger the release of insulin which will ultimately lower the blood sugar levels in about 30 minutes. When individuals engage in athletics during such hypoglycemic states, they are more likely to suffer from fatigue, nausea and the effects of dehydration (Anderson, Young and Prior). The possible hypoglycemic effects following the ingestion of honey during athletic performance was evaluated by three clinical studies that was carried out at the University of Memphis Exercise and Sport Nutrition Laboratory under the guidance of Dr. Richard Kreider. In addition to testing the possible hypoglycemic effects of honey, the studies also compared honey with other carbohydrate sources in order to determine which fared better as an effective source of carbohydrate for athletes (Caron; Boost athletic performance with honey). In the first trial, one of the seven carbohydrate gels which included honey and a placebo were given to each of the 71 participants before resistance training. The results showed that honey produced only a mild increase in insulin and blood sugar levels compared to glucose and maltodextrin. This indicated that honey could be effective as a pre-workout energy source. In the second trial 39 men and women were given a protein shake along with different carbohydrate sources during and after resistance training exercise. The studies showed no differences in the insulin levels after the exercise. And glucose levels were sustained for upto two hours after the exercise in the group which consumed the protein shake mixed with honey. This proved that honey was able to maintain a consistent level of blood glucose during and after resistance training in athletes. In the final trial the endurance effect of honey was tested among nine competing cyclists, each of whom were given honey, glucose of a placebo gel prior to and at every 10 mile interval of a 40 mile race. The study showed that honey and glucose both increased performance rate, power and speed compared to the placebo. This trial ensured that honey was an effective source of carbohydrate during endurance sports. Thus all the three trials have suggested that honey could sustain the release of energy over longer time periods, provide a good source of carbohydrate replenishment to muscles and can improve endurance among athletes (Boost athletic performance with honey). In addition, data obtained from the Sports Nutrition and Exercise Laboratory of a University ascertains the fact that honey can be used as an effective replacement for glucose as an energy source. Along with maintaining an almost constant glucose level in the blood honey has also been found to improve heart rate and cardiovascular performance in the case of athletes. In order to determine that honey is a better substitute than glucose, Ernest and his colleagues administered both honey and glucose gels to athletes. They were then tested for performance during a cycling event which covered a distance of about 65 km. the results of the study showed that honey which has a lower glycemic index compared to glucose fared better in terms of performance output. All these evidences support the fact that honey carries out similar metabolic and physical functions as compared to the most widely used energy source, glucose (Sun and Empie). Given the positive effects of honey in sustaining energy levels in athletes, experts in the field of sports and nutrition have recommended that honey can be taken as an energy source based on the body weight of the individual and the time of ingestion. If honey is taken 4 hours before exercise about 4g per kg of body weight of honey can be taken. Similarly when taken 1 hour prior to exercise 1g per kg body weight of honey can be ingested. About 0.5 g per kg body of honey should be taken 10 minutes before exercise and during the exercise routine about 30 to 60 g of honey can be taken at hourly intervals. Following physical activity experts recommend that carbohydrates should be supplemented with proteins in order for the body to attain an optimal recovery and to inhibit the catabolism of proteins after strenuous physical activity. For such carbohydrate protein combinations a mixture of dry honey combined with whey protein was found to be very effective compared to glucose or maltodextrins taken with protein supplements. It has also been suggested that optimal recovery following exercise can be achieved if athletes consume 1 g per kg body weight within 15 minutes following physical activity and this has to be repeated for the nest 4 to 6 hours (Bogdanov). Apart from being a good energy source the other properties of honey such as anti-bacterial, anti-viral and anti-inflammatory may help athletes to ward of infections and maintain good health. Honey has also been known to contain probiotic or friendly bacteria associated with increasing immunity and reducing inflammation. In addition athletes are also more prone to oxidative stress owing to the increased metabolic rate that occurs to physical activity. Honey is also a rich source of antioxidants which will help in neutralizing the effect of the free radicals produced during oxidative stress on the DNA of healthy cells. And finally according to a comparative study conducted by the San Diego State University rats which were fed with honey showed reduced weight gain and body fat, better memory, decreased anxiety and increased levels of HDL or good cholesterol in addition to blood sugar control and antioxidant properties. Thus given the increasing number of positive effects of honey on athletic performance it comes across as a much healthier substitute to the routinely used glucose and other carbohydrate supplements (Sass). References 1. Sun, Sam Z and Empie, Mark W. “Fructose metabolism in humans: what isotopic tracer studies tell us” Nutrition and Metabolism (2012), 9:89. Web. 5 May 2014. http://www.nutritionandmetabolism.com/content/9/1/89 2. Caron, Dewey M. “Focus on: Honey-Here’s to your health” Beeaware. Mid-Atlantic Apiculture Research and Extension Consortium (2003). Web. 5 May 2014. https://agdev.anr.udel.edu/maarec/wp-content/uploads/2010/03/beeaware103.pdf. 3. Bogdanov, Stephen. “Honey as Nutrient and Functional Food: A Review” Bee Product Science 2014. Web. 5 May 2014. http://www.bee-hexagon.net/files/file/fileE/HealthHoney/8HoneyNutrientFunctionalReview.pdf. 4. Anderson, J., Young, L and Prior, S. “Nutrition for the Athlete” Food and Nutrition Series. Health (December, 2010). Web. 5 May 2014. http://www.ext.colostate.edu/pubs/foodnut/09362.html 5. “Boost athletic performance with honey” Nutra ingredients-usa.com (25 September, 2001). Web. 5 May 2014. http://www.nutraingredients-usa.com/Research/Boost-athletic-performance-with-honey 6. Sass, Cynthia. “The buzz on honey why athletes need some sweetness in their diet” Athletes quarterly.com. n.d. Web. 5 May 2014. https://www.athletesquarterly.com/lifestyle/the-buzz-on-honey-/ Read More