If you’re new to working out, or getting back into the game again, overtraining probably isn’t on your radar. But it can creep up more easily than you think. First, your muscles ache no matter how much you eat. Every workout starts to leave you drained. You can’t muster the energy for your job, let alone the gym. And those gains you used to see? Gone. While there are plenty of reasons this can happen, these are the telltale signs you’re overtrained.
Your best move now? Prioritize recovery. That means getting more sleep (yes, even beyond the usual seven to eight hours), sprinkling in a few active rest days, and tightening up your nutrition. For a short stretch, try eating slightly above maintenance to give your body the fuel it needs to repair, adding in research-backed pantry staples like honey that can give you the fuel you need to recover faster.
Honey has long been a go-to pre-workout energy boost thanks to its simple sugars, which your body quickly converts into fuel. But new research suggests it does more than energize—it can also help reduce inflammation after exercise by lowering biomarkers linked to muscle stress. (In case you needed another excuse to keep honey in your pantry, now you’ve got one.)
Related: Nutritional Scientist Reveals How Improving Your Gut Health Leads to Weight Loss
A recent study examined honey’s role in workout recovery and found that men who consumed it post-workout experienced lower levels of inflammation and muscle stress markers, including C-reactive protein (CRP), tumor necrosis factor-α (TNF-α), aldolase A, and creatine kinase.
“This study demonstrates that honey supplementation significantly reduces inflammatory biomarkers…in military graduates experiencing overtraining, underscoring its potential to alleviate inflammation associated with intense physical training,” the study authors said.
The researchers caution that more studies are needed, but they think honey’s benefits may come from its antioxidants and natural anti-inflammatory compounds. Flavonoids and phenolic acids in honey could help reduce oxidative stress, which in turn may help control inflammation. On top of that, the carbs in honey provide an extra energy boost that can aid muscle recovery.
