Pre Workout Honey for Faster Muscle Recovery |

The study titled “Effect of a honey-sweetened beverage on muscle soreness and recovery of performance after exercise-induced muscle damage in strength-trained females” investigated whether consuming a honey-sweetened beverage (HSB) could enhance recovery following muscle-damaging exercise. In a double-blind, placebo-controlled crossover trial, sixteen strength-trained women ingested either HSB or a placebo prior to performing 200 weighted vertical jumps. The findings revealed that HSB significantly reduced delayed-onset muscle soreness (DOMS) at multiple time points (immediately, 12, 24, and 48 hours post-exercise) and improved muscle endurance and leg press strength compared to placebo. However, it did not affect flexibility, vertical jump height, or pressure pain threshold. The authors suggest that honey’s carbohydrate content and anti-inflammatory properties may contribute to these benefits, proposing HSB as a natural aid for muscle recovery in female athletes. Further research is encouraged to clarify the underlying mechanisms and optimal usage.

Key Takeaways of Pre-Workout Honey

A post-workout honey shake may significantly reduce muscle soreness and improve strength recovery.
Honey’s natural carbs and antioxidants help refuel energy and fight inflammation.
Research shows honey can boost endurance and make tough workouts feel easier.

Why Pre-Workout Honey May Be Beneficial

Let’s be real — most of us throw protein and carbs into our post-gym shakes without giving it much thought. But here’s something that might surprise you: what if adding post-workout honey to your shake could take your recovery to a whole new level? A fascinating study by Hemmati and colleagues (2024) published in Frontiers in Physiology tested this idea.¹ They explored how a honey-sweetened drink impacts muscle soreness and recovery in strength-trained women. The results? Pretty sweet. So, if you’re looking for natural ways to bounce back faster after a brutal leg day, you’ll want to stick around. Recent reviews have also highlighted honey’s rich bioactive profile, which could contribute to faster muscle healing and reduced inflammation.²

The Science Behind Pre-Workout Honey and Recovery

Honey isn’t just for tea or toast. For ages, people have turned to honey for its health perks, thanks to its mix of carbs, antioxidants, and vitamins.^2,3 And now science backs it up — honey can help with post-workout recovery. When you crush a workout, your body battles oxidative stress and inflammation. That’s what leaves you sore the next day.² But honey steps in like a secret weapon. It tones down those nasty inflammatory markers like IL-6, IL-1β, and TNF-α that make you ache.⁴ It’s antioxidants? They’re busy guarding your muscles from damage.⁴ Plus, Honey’s natural sugars contribute to glycogen restoration after exercise.^2,5,6

Study Protocol: How They Tested Pre-Workout Honey

Here’s how the study went down. Sixteen women who were serious about lifting — we’re talking five years of experience — took part. They were around 27 years old on average. Before doing 200 vertical jumps (10 sets of 20 reps) wearing weighted vests (10% of their body weight), they drank either a honey drink (70 grams of honey in 250 milliliters of water) or a placebo with a fake sweetener. Both times, they ate the same breakfast: about 350-400 calories with a good mix of carbs (64%), protein (20%), and fat (16%). The best part? Each woman tried both drinks on separate weeks, so the comparison was fair.

Results

So, what happened? The women who had honey before the workout felt less sore — not just right after, but also 12, 24, and 48 hours later. They held the wall-sit longer too — about 11% longer than with the placebo. And on the leg press? They pushed more weight, around 115 kilograms (253 pounds) with honey compared to 108 kilograms (238 pounds) with the placebo. Even better, they said the workouts felt easier when they’d had the honey drink. Flexibility, jump height, and pain tolerance didn’t really change, but hey, the strength and endurance gains were worth it.

Why You Should Add Pre-Workout Honey to Your Shake

If you’re like me, you’re always looking for ways to recover faster and get back in the gym stronger. Adding honey to your shake might be the simplest, tastiest way to do that. Honey doesn’t just sweeten your drink — it gives you quick energy, calms inflammation, and helps those sore muscles heal. Instead of reaching for expensive recovery powders, why not try this natural option that’s been helping people for centuries?

Practical Applications

Mix post-workout honey into your recovery shake to fight soreness.
Use honey as a clean carb source to top off glycogen stores.
Pair honey with protein to help your muscles rebuild stronger.
Swap processed sugars for honey — your body will thank you.

FAQ

Does honey help muscle recovery?

Absolutely. Research shows honey may aid muscle recovery by reducing inflammation and soreness.

How much honey should I add to my post-workout shake?

Around 70 grams — that’s about 2.5 ounces — worked well in the study.

Can honey replace sports drinks?

It sure can. Honey can be a natural alternative to sports drinks for carbohydrate replenishment, though it may not replace their electrolyte content.

References

1 Hemmati, H. et al. Effect of a honey-sweetened beverage on muscle soreness and recovery of performance after exercise-induced muscle damage in strength-trained females. Front Physiol 15, 1426872 (2024). https://doi.org/10.3389/fphys.2024.1426872

2 Ahmad, N. S., Ooi, F. K., Saat Ismail, M. & Mohamed, M. Effects of Post-Exercise Honey Drink Ingestion on Blood Glucose and Subsequent Running Performance in the Heat. Asian J Sports Med 6, e24044 (2015). https://doi.org/10.5812/asjsm.24044

3 Izadi, M. R., Parvizi, M., Shirazi, E. J. & Karami, E. The Effect of Honey Supplementation on Skeletal Muscle‐Related Inflammatory Markers Among Military Graduates After Overtraining. Health Science Reports 8 (2025). https://doi.org/10.1002/hsr2.70428

4 Tartibian, B. & Maleki, B. H. The Effects of Honey Supplementation on Seminal Plasma Cytokines, Oxidative Stress Biomarkers, and Antioxidants During 8 Weeks of Intensive Cycling Training. Journal of Andrology 33, 449-461 (2012). https://doi.org/https://doi.org/10.2164/jandrol.110.012815

5 Ahmed, M. E., Ali, A., Ali, E., Hendawy, A. & Mousa, A. Bee honey and exercise for improving physical performance, reducing fatigue, and promoting an active lifestyle during COVID-19. Sports Medicine and Health Science 3, 177-180 (2021). https://doi.org/10.1016/j.smhs.2021.06.002

6 Cpf, W. Effects of Honey Supplementation on Sports Performance among Recreational Runners. Journal of Natural & Ayurvedic Medicine (2023). https://doi.org/10.23880/jonam-16000426