Whey protein, a powder derived from whey rich in essential amino acids, is a dietary supplement regularly used by athletes to promote muscle mass gain and optimize post-workout recovery. By consuming it with honey, its benefits on performance and body composition can be maximized.
In fact, combining whey with this natural sugar with its unique nutritional profile enables us to take advantage of their synergy to improve protein assimilation, provide a rapidly usable source of energy and deliver valuable micronutrients to the body. Adding a spoonful of honey to your whey shaker at breakfast or after a workout is therefore a simple and tasty reflex to adopt for all nutrition-conscious athletes.
In this article, we'll explain in more detail the benefits of using honey with your whey.
Contents
What are the advantages of taking whey with honey?
Whey protein is an essential ally in promoting muscle recovery after exercise. Rich in essential amino acids, it stimulates and supports protein synthesis to repair and build muscle fibers damaged during training.
Some bodybuilders or athletes may wish to vary their shaker recipes a little, just for a different taste pleasure, but certain additions can even optimize whey's effects.
In particular, we'll be looking at how honey can optimize the effects of this dietary supplement.
Simple sugars to restore glycogen reserves
During intense, prolonged exercise, muscle and liver glycogen stores are depleted. To promote recovery, it's crucial to replenish them quickly by consuming carbohydrates after training. That's where honey comes in! Naturally rich in fructose and glucose (saccharose), it provides simple sugars that can be rapidly assimilated by the body. These serve as fuel to resynthesize glycogen and support the physiological adaptation of the muscle induced by whey.
A synergy of whey amino acids and honey carbohydrates to stimulate protein synthesis
Numerous studies(1)have shown that the simultaneous intake of protein and carbohydrates after exercise potentiates their respective anabolic effects. The carbohydrates in honey promote the secretion of insulin, a hormone which increases muscle uptake of amino acids and stimulates protein synthesis. At the same time, specific honey compounds such as abscisic acid appear to have beneficial effects on mammals, including humans. As a result, the whey-honey combination creates an interesting, complementary environment, ideal for maximizing the positive effects on muscles and performance in general.
Lower GI carbohydrate intake than pure sucrose
Unlike white sugar, which causes a rapid, sharp rise in blood sugar levels, followed potentially by an equally sharp drop (reactive hypoglycemia if not linked to exercise), honey has a slightly lower glycemic index (GI). This means it produces a more gradual, longer-lasting rise in blood sugar levels, with a slightly less abrupt insulin spike. This effect is particularly interesting for athletes seeking to increase their carbohydrate intake after exercise, without upsetting their glycemic balance. Adding ten or so grams of honey to your no-sugar-added (unsweetened) whey therefore helps optimize recovery and the physiological adaptation of muscle mass, in medium-intensity post-training, while maintaining stable blood sugar levels.
How to incorporate whey/honey mix into your diet? Practical advice
Now that you know the many benefits of the whey-honey alliance to boost your recovery and performance, here are some practical tips on how best to incorporate this blend into your daily sports diet.
Choose a quality whey protein and local honey to optimize muscle building
To get the most out of your whey intake and promote muscle building, it's essential to choose a whey protein of French origin, derived from extensively farmed, pasture-raised milk, manufactured in France, with impeccable traceability. Guaranteed to be of the highest quality, this whey protein will have high nutritional value and good anabolic properties for your muscles.
Likewise, opt for local, raw honey, to benefit fully from its recovery and weight-loss benefits. Industrial honeys from outside France or the EU, often heated and enriched with sugars, have a high glycemic index and altered nutrient content.
We'd point out here that the same advice applies to your choice of whey: it's best to opt for local options, like a whey made in France for example. It's also best to avoid additives and sweeteners for the sake of your health.
Raw honey is often thick and crystallized, so melt it slightly in a bain-marie before adding it to your protein shake. You can also use a blender to obtain a creamy mixture with a smooth consistency.
Adapt the amount of honey in your protein shaker to the intensity of your workout
The amount of honey to add to your protein powder shaker will depend on your energy expenditure and your goals. After a classic bodybuilding session, 5 to 10 grams of honey (1 teaspoon) are enough to provide the carbohydrates needed for recovery without causing an insulin spike.
On the other hand, if you've had a very intense workout or a long endurance outing, you can increase the dose of honey to 20-25 grams (1 tablespoon) to quickly replenish your glycogen reserves. Honey is an easily assimilated source of simple sugars, ideal for recharging muscles after exercise. Feel free to personalize your protein shake by varying the ingredients: vegetable milk (oat, coconut...), plain yoghurt, oat flakes, fresh fruit, cinnamon, cocoa powder...
Don't forget that there are wheys with and without added sugars, so you'll need to adjust your carbohydrate dose accordingly.
Whey is in no way a meal replacement; it is designed to complement an already balanced diet.
When should I use honey whey?
Contrary to popular belief, it's not necessary to consume whey within 30 minutes of finishing your workout. The latest studies(2) show that muscles remain receptive to protein for at least 24 hours after exercise, depending on training level and diet. This is especially true for bodybuilding. In endurance training, where the aim is to recover specifically after exercise, it is advisable to take protein after exercise (30 minutes to 3 hours).
In bodybuilding, the important thing is to have a regular and sufficient supply of high-quality protein throughout the day, without focusing solely on the famous "anabolic window". You can enjoy your honey whey at different key times: in the morning at breakfast, as a post-workout snack, or in the evening before bedtime to support recovery during sleep. The most important thing is to ensure that your protein intake is sufficient and comfortable for your lifestyle. But remember that this dose of honey (relatively high GI carbohydrates) is best suited to a post-exercise situation.
In short, to optimize whey intake with honey for muscle gains, you need to choose quality products (sugar-free whey protein, no additives, local raw honey), adapt the honey dose (5 to 25g) according to the intensity of effort, and spread protein intake over the day. These simple reflexes create an environment conducive to physiological adaptation, muscle building and recovery.
Here's a little chart to help you remember the most important information from the article:
| 🏋️♂️ | Whey protein and honey |
|---|---|
| 🍯 Association | Improves protein assimilation, promotes glycogen replenishment |
| ⚡ Energy | Honey is a fast-acting source of energy, ideal for post-workout periods |
| 🛠️ Weight gain | Stimulates protein synthesis |
| 📉 Blood glucose | Honey's relatively low glycemic index compared with white sugar |
| 📈 Calories | Increases calorie intake |
| 🌿 Quality | Choose high-quality whey and honey (local, raw, with impeccable traceability) |
| 🔄 Dose | Adjust dose according to effort |
| 🌟 Benefits | Maximize muscle recovery and growth |
