Propolis is one of the nutrients adapted to the needs of athletes: taking pure propolis regularly is an effective aid for the well-being of the body. Green propolis is a powerful antioxidant and antiseptic, it also helps boost immunity.
Royal jelly and sport
The wise sportsman wishing to benefit from the benefits of royal jelly will have to buy a product that has not been transformed. Royal jelly increases muscle vitality. It is rich in vitamins, trace elements and minerals. Recall however that it is a dietary supplement, and does not replace a rich basic diet.
Pollen and sport
The pollen is particularly rich in pantothen, which is part of the B vitamins group and plays a vital role in the metabolism given that it contributes to the strengthening of the immune system and the nervous system and influences the production of hormones in the body. adrenocortical. The body becomes a "center of energy" thanks to a balanced hormonal system with the necessary amount of pantotene (which pollen contains for example). It is for this reason that athletes of all ages reach an athlete level.
The benefits of honey for athletes
In some cultures, honey evokes wealth, prosperity and happiness. Beyond these symbolic, this nectar is especially famous for its therapeutic virtues necessary for the practice of the sport.
How muscles work
The muscle fiber transforms chemical energy into mechanical work during contraction. To take place, the latter needs a molecule: adenosine triphosphate (ATP). However, it is present in low concentration in the muscles. The body must quickly resynthesize it so as not to stop the physical effort. When the latter is less than 20 seconds, phosphocreatine regenerates ATP (anaerobic alactic system). Then it is relayed, for the efforts of 20s to 2mn, by the lactic anaerobic system producing lactate by glycolysis of the muscular glycogen. Beyond (eg marathon), the aerobic system takes over: supply of oxygen to the muscles for oxidation of muscle glycogen or glucose from the liver or diet (or oxidation of fatty acids in adipose tissue) . Endurance is therefore directly related to the initial concentration of muscle glycogen; it can be maximized by a hyperglucidic diet.The daily diet of the athlete
Outside the competition phases, vigilance regarding diet tends to relax a little, simple and "fast" carbohydrates as well as lipids make their return. This leads to peaks in blood sugar that the body responds with peaks of insulin to regulate blood sugar levels. If they are too numerous, they cause, in the short term, fat storage and in the long term, a decrease in the sensitivity of cells to insulin: a first step towards type 2 diabetes. It is therefore important to give priority to carbohydrates that do not generate such peaks, that is to say those that do not cause a sudden rise in blood glucose: low or moderate GI carbohydrates (glycemic index).
This is where the honey becomes interesting. Indeed, although consisting primarily of sugar, honey IG remains moderate. There are several kinds of honey but on average fructose is the most present sugar (fructose 38.2%, glucose 31.3% for honey all flowers). This ratio has a direct influence on the GI of each honey as shown in the following study.
Fructose, glucose and glycemic index of different kinds of honey.
Honey Fructose honey (g / 100g) Glucose (g / 100g) Glycemic index
Linden (unheated) 37 33.3 55.4
Linden (heated) 38.5 34.6 49, 2
Acacia 43.5 30.9 53.3
Chestnut 39.6 24 53, 4
Rapeseed 37.9 38.9 64
Forest 32.1 26.7 88, 6
Used by athletes, honey has three main energy interests:
1) Glucose and fructose are sugars called "simple" that is to say directly assimilable (table sugar, sucrose, must first undergo hydrolysis).
2) Glucose quickly brings energy to the muscles
3) Fructose also brings energy to the muscles, but later, it helps to replenish glycogen stores
Honey, a good energetic fuel
In sports, glycogen depletion and induced hypoglycemia have been associated with muscle fatigue and decreased performance during prolonged exercise. Studies have highlighted the effectiveness of maintaining sports performance compared to water, an energy drink composed of honey, absorbed during exercise and in hot weather (about 30 ° C) and as a recovery .
Honey, a healthy and complete food
It is a sort of "predigested" sugar for athletes, which is an advantage for optimum assimilation during the effort. Fructose honey is a so-called slow sugar and its passage in the blood is more progressive compared to glucose. The benefits of honey for athletes have recently been demonstrated by many studies.
Honey, an effective healing
This food also has other benefits for athletes. In case of accidents or small injuries, for example in the context of a sports activity on vacation, you can apply a small layer of honey on the wound and let this product do its work. A rare antibiotic present in honey. This element significantly limits the activities of microbes on a wound and at the same time accelerates the healing of the skin.
Think to hang a spoon of honey in the morning fasting, if possible a wooden spoon so as not to remove all the virtues of honey
Before the competition and in training
Seen, previously, the consumption of energy foods with a high GI (type energy drink based on glucose) causes a peak of insulin and thus a high absorption of glucose by the muscle and fat cells. However, this rapid degradation of blood sugar often leads in the short term, to hypoglycaemia and a feeling of hunger. Situation that does not absolutely want to meet the athlete in full effort.
Honey and its high proportion of fructose are ideal for controlling hypoglycaemia. Fructose is a "slow" (low GI) sugar and is ingested and metabolized only in the liver to produce mainly glucose and glycogen. The first is routed to the muscles and the second stored in the liver. The strength of honey is therefore to offer the muscles three successive glucose inputs without causing an insulin peak equivalent to a crude glucose supply.
In addition, when athletes consume a combination of fructose and glucose, the energy released is more important, sports performance improves and at the same time, fatigue decreases, So the endurance capacities have been improved by 7.6% compared with ingestion of glucose alone, in equal amounts.
Honey seems quite appropriate for a preparation for an endurance competition and will fit very well into the "nutritional strategy of the marathoner". It will perfectly replace the energy drink (see at the end of the article for drink ideas). Still, it is necessary to know which one to choose.
How to choose the honeys whose GI is the lowest? Honeys with the highest fructose content should be preferred, ie those that do not harden. Indeed, to be simple, the higher the ratio fructose / glucose is close to 1 is the more honey will tend to crystallize.
The day of the event the honey will have its place during the last meal but it will be preferred to the approach of departure, snacks and drinks loaded with "fast" sugars.
In recovery phase
Diet plays an essential role in rehydration, the recharging of glycogen reserves, proteins and the elimination of "toxins" of fatigue. At the end of the test, and for 2 to 4 hours, a drink made of 50 to 70g / L of honey and containing 1 or 2 tablespoons of bicarbonate will promote recovery. This will be all the more effective as honey contains many minor elements that contribute to the proper functioning of the body (mineral salts: calcium, magnesium, potassium, iron, selenium, zinc..
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