If you’re feel inspired to run a sub-2 marathon, or a marathon of any finish time, for that matter, there’s a particular ingredient that you’d do well to stock up on: honey. Why? Because we now know that newly minted marathon world record holder Sabastian Sawe has it as his pre-race breakfast, complete with two slices of bread and a cup of tea. It’s the simple meal that quite clearly helps to make magic happen.
But honey isn’t just a sweet, sticky substance that helps Sawe to run faster – it also has several big health benefits. Here, Nicolle Cucco, registered dietitian and nutrition consultant at Muscle Booster, explains why honey is such a wellness-boosting treat.
Why runners should go raw
Honey comes in lots of different varieties, including acacia, manuka, wildflower and even eucalyptus. However, clover is the most common variety – the type that you’re most likely to find when you rush out to refill your honey supplies during your next marathon training block.
Although clover Honey is often pasteurised to prevent crystallisation, it can come raw – and according to Cucco, raw honey is the most beneficial for athletes.
‘[Sawe] isn’t the first high-profile athlete to reveal that honey is incorporated as part of his training diet,’ she says. ‘Raw honey is particularly beneficial because it is packed with antioxidants and vitamins. It’s a great way to get a rapid energy boost during exercise while keeping your blood sugar levels steady. Plus, it has excellent post-workout benefits: it stimulates insulin, which helps you to replenish glycogen quickly, and it aids in muscle tissue repair.’
Health benefits of raw honey1. Boosts immunity
After a massive effort a marathon, your body becomes more susceptible to illness, because intense, long-distance running temporarily suppresses your immune system. To support good health even after you’ve crossed the finish line, get some honey down you.
‘Raw honey contains antioxidants and enzymes which can help to boost the body’s immune system in fighting off illness and infection,’ notes Cucco. ‘Raw honey is also packed with flavonoids and polyphenols, which have anti-inflammatory properties, to boost the support offered to key organs and muscle groups.’
2. Supports digestion
Nobody wants a dodgy tummy mid-marathon – gastrointestinal distress could quite quickly turn a strong performance into a sad one. Thankfully, honey can help to reduce your chance of gut discomfort by being kind on the digestive system.
‘Raw honey can act as an effective prebiotic, nourishing the beneficial bacteria in your gut to positively support gut health and the digestive system,’ says Cucco.
3. Provides multiple nutrients
Honey is a powerhouse of nutrients – one that can even fight fatigue.
‘Honey contains a variety of vitamins and minerals, which can boost daily bodily functions,’ says Cucco. ‘Specifically, it contains calcium, magnesium, zinc and iron, all of which are minerals that can help to combat symptoms of fatigue.’
4. Aids healing
By this, we don’t mean that you should apply thick, sticky honey directly to wounds in order to ‘glue’ them together. By ingesting honey, you can very effectively assist the body’s healing processes.
‘Raw honey’s antioxidant, antibacterial, antimicrobial and vitamin properties can help with the healing of wounds, many of which can take longer to heal in the colder months,’ says Cucco.
Honey on the go
If you love honey so much that you stop at breakfast, you could try one of the honey-based energy gels that are now on the market. Combining honey with electrolytes, Buzz Power Energy Gels and Hilltop Energy Gels and are natural, gloriously gloopy options to test during your upcoming long runs.
Related Story