Honey in bodybuilding. Harmful or helpful?

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Welcome, ladies and gentlemen!

On the agenda really sweet article, and it is dedicated to the theme - honey in bodybuilding . From it you will learn all about the beneficial properties of bee products like honey to choose the right, which the myths floating around it, there is still a lot of tasty and interesting.

I already have mouth water, so let's begin.

All about honey: Encyclopedia sweet tooth.

I think America will not open when I say that the diet bodybuilder quite a bit of simple carbohydrates - different vkusnyashek and sweets. If offhand, then they can hardly be attributed various dried fruits - apricots, dates, sports bars (including in the form of halva) and, of course, honey. It is designed to correct this uglevodinka sweeten very insipidus life bodybuilders and fitness girls. In our previous article, in particular in the [ glycemic index ], we talked about what to look for when choosing a fast (and not) energy sources. Therefore, provide a courtesy, witness their respects to this note before continuing to read this.

Telostroitelstvo imposes certain restrictions on the standard food basket, but rather it is not limited, but simply the philosophy of proper nutrition and healthy lifestyles. So, tougher girls suffer most, because it is in the simple carbohydrates (cakes, pastries, sweets etc) superimposed veto. And as you know, the fair sex - terrible sweet tooth, so they are the hardest to suffer various hardships associated with an exception (or minimal use) above vkusnyag.

On the other hand, people who have taken the path of fitness and bodybuilding, it is known the existence ofcarbohydrate-protein window , which opens immediately after a workout. During this period, the furnace of the body can throw almost any sweetness, and he is a grind without fat into fat. Many people prefer to use water with jam / sugar or white bread with jam and. However, the usefulness and efficiency of all (including) will be filling with honey. Why is that? This is what we now know.

First, let's see, what is it like to honey.

Honey - a natural product of beekeeping, nectar, partially digested in the crop of the bee. Nectar is going striped toilers with various plants (flowers, honey plants) , honeydew and other sweeteners. Then, from the "dragged" to the hive, where over it conjures a swarm of bees, making the various physical (eg, cleavage of complex sugars to simple)and chemical (eg, the evaporation of water) ceremonies.

Note:

Buying in store 1 kg of honey, remember that it was visited by more than a bee collecting 10million. flowers and brought / processed about 4 kg of nectar.

Also, honey is one of the few natural sweeteners with a distinct health benefits. It contains:

• natural antioxidants;
• enzymes and minerals (including iron, zinc, potassium, calcium, phosphorus, magnesium, and selenium) ;
• Vitamins: B6, thiamine, riboflavin, pantothenic acid, and niacin.

Honey (At least in theory) consists of the following components.

In more detail the chemical composition and nutritional value are reflected in the tables.

Now let's move to its beneficial properties and these include:

• Unlike sugar causes spike in blood sugar and increased insulin release;
• It provides ready supplies of clean energy in the form of liver glycogen, making it an ideal source of energy for the morning refueling and before / after exercise;
• It helps heal wounds, reacting with body fluids and creating an unfavorable environment for bacterial growth;
•  Honey, if you replace the sugar, promotes weight loss;
• It contains many antioxidants (including flavonoids) , which helps to preserve the balance of the health of the body;
• amino acids in honey are easily digestible form blocks of protein, which contributes to their quality and rapid absorption by the body for the construction / rehabilitation of muscle tissue;
• It promotes restorative sleep, as slowly releases glycogen is required for the basic functions of the body during the night glanders;
• Honey milk helps develop the brain hormone melatonin, which is necessary for a deep sleep.
• It strengthens the immune system and helps to restore the tissue in rest periods (due to the action of melatonin) ;
• It reduces cholesterol and the risk of hypertension, obesity, diabetes 2 types, heart disease, stroke and arthritis.
• It contributes to the health of women's eggs;
• normalizes metabolism and promotes healthy skin color;
• increases sperm production (by 50% ) in men with low number of them;
• stimulates neural stem cells that influence the growth of the brain, it signals the processing speed and memory retention;
• It helps to maintain a constant level of blood sugar and glycogen restoration after a workout.
• effectively removes free radicals from the body.

Well, in my opinion, an impressive list of utilities, all from one product.

We can not say that about bee products and honey, hovering a lot of bees myths, here are the main ones.

Myth №1. Honey is poisonous, because it contains toxins.

This is not true. Botulinum - Toxin used in cosmetic medicine and helps to reduce wrinkles, in fact, made from honey. Honey itself is harmless and non-toxic product.

Myth №2. Children should not eat honey.

It primarily depends on their age. Nutritionists and doctors prohibit giving honey to babies and kids until they reach 2-3 years of age. Children in the kindergarten or elementary school it is possible to eat this healthy sweet in moderation ( 1-2 tsp per day) .

Myth №3. Honey is full of sugar.

The assumption is somewhat misleading. Despite its sweetness, this product beekeeping relatively little sugar ( 70-80grams per 100 grams) , and sugar therein mainly in the form of fructose (fruit sugar) , followed by glucose and sucrose. After consuming honey sugar in the blood, but it is more efficient than sucrose or maltodextrin, it maintains the level of blood glucose.

Myth №4. Honey with white foam (crust) - it's bad.

White foam is an indicator of the quality of honey. The foam is crystallized when the pure honey will stay for a while.If you see the sugar foam, which means honey and harvested recently.

Myth №5. Dark thick honey is not as good as the soft and lighter.

Lies Different types of honey have different color and texture, and each of them has its own unique healing effect.Therefore, even if the smell / appearance of dark honey repels you, this does not mean that it is less useful for its bright fellow.

Well, actually, the introductory theoretical part is finished, move on to the most delicious ...

Honey: the practical side of the issue

Due to the popularity of honey, especially in Russia, and in connection with the domination of the latter on domestic shelves, it is important to learn how to determine which product is in front of you - a real or tuftovy. Now we will learn how to do it.

Something to hide, people like to have fun through the sweet, and so are willing to pay for it in specie.Manufacturers and sellers careless understand this and try every possible way to pin the buyer, ie You. In particular, they can sell unsold or honey diluted with water, and can generally vtyuhat any substitute. The price per kilogram of the product sometimesstingsbite and can easily reach 2000 rubles.

I think the consumer (you and I) are not very nice to pay such denzhischi and get into the "golimy" product.Therefore, you must learn how to identify themselves where the natural, but where lime (in the sense of a fake)honey. You must arm themselves with the following information.

In order to increase profits, some manufacturers / sellers of honey diluted with sugar syrup and molasses. In order to make it thick, they add flour, starch or chalk. Therefore, to be confident in the quality of the product, it is necessary to conduct some home experiments.

Use these tips and then there will always be just a natural product.

So in conclusion, consider the use of honey in bodybuilding .

In 2007 in the journal "International Society of Sports Nutrition" was considered the effectiveness of honey after a workout. The results showed that the honey is an excellent means of recovery after exercise, and it does not lead to a state of hypoglycaemia.

The glycemic index of honey less than many sugars - this leads to more prolonged and sustained increase in the level of glucose in comparison with the "sugar" analogues.

During exercise blood sugar level is significantly reduced. This is because your muscles use existing stocks of glucose for energy. After a workout carbohydrate intake is an important part of the recovery process. During it Your muscles compensate its internal reserves of glucose and glycogen. If blood sugar available for the muscles to be at this time, the body can not adequately recover.

In what amounts and when to take the honey?

Since product falls into the category of fast carbohydrates, it is useful to bodybuilders immediately before (for 60-90minutes) / after (within 30 minutes) of training.

Eating honey before exercise allows for a slow and steady "stuffing" of glucose in the blood. It can keep your body from using accumulated reserves of glycogen as a fuel. Sparing muscle glycogen, you can postpone fatigue.

During a workout, the reception of honey can also be effective. In this case, it affects the increase of the output power of muscles, and affects the performance improvement. It is also possible to use it in the morning (after waking up),  diluted in a glass of warm water.

Note:

After physical activity in the hall make it a rule to eat high-protein food (cheese, chicken, lean meat) with honey. This combination will help you most effectively recover.

The following recommendations for the reception of honey as a natural sports nutrition:

• 2 tsp a glass of water in the morning on an empty stomach;
• 2 tbsp before / after training (can be with a protein shake ) ;
• during training - 1 tsp + 0.5 liters. water + lemon juice.

Well, actually, and all the nutritional advice and dosages. This was the last information by this time, we just have to summarize all this boltologiyu and tell each other goodbye.

Afterword

Today we worked well and looked pretty tasty topic - honey in bodybuilding . I am sure that now your life simulator will not only productive, but also sweet. On the sim all, all the best and see you at the expanse of " The ABCs of Bodybuilding . "

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