The ultimate running fuel, honey’s natural unrefined sugars are easily absorbed by the body. These simple carbohydrates are a great source of energy and its all natural!

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Honey and standard energy drinks and gels offer the same amounts of carbohydrates, but energy drinks and gels can contain artificial preservatives, colorings and sweeteners. Around 70% of honey’s sugar content is made up of fructose and glucose, and it’s the balance of these two sugars that determines whether a honey is clear or set.

It’s easy to use honey as a source of energy for long-distance events – you can treat it just the same as any other carbohydrate gel, as honey takes a similar time to get from mouth to muscle – around 15 minutes. To maintain the body’s glycogen stores in endurance events, most runners require 30-60g of carbohydrate per hour. A tablespoon of honey contains 17g of carbohydrate – so two to three tablespoons every hour should keep your glycogen stores topped up.

Here is a recipe for the ultimate energy “BOMB”!

Mash half a banana with 3-4 teaspoons of honey & spoon into a small sandwich bag. Tie the bag with a knot, pushing the mixture into a corner. When you are ready for the boost, just bite the corner to pierce, then squeeze out. Make enough “Bombs” for 1 every 45-60 minutes.

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