Honey and Exercise ¨© NHB

marathon_brochure 9/27/02 8:08 AM Page 1

Honey Usage Tips

Don’t forget when planning your training that honey is a source of carbohydrates, providing energy, sweet flavor, as well as vitamins, minerals and antioxidants. And all at just 64 calories and 17 grams of carbohydrates per tablespoon.

Combining honey with other healthful foods can add to your total nutrition and give you an energy boost. Try these tips to fuel your diet with the sweet goodness of honey:

• Looking for a substitute for energy gels? Try packets of honey or honey sticks.

• One of the most important things to remember when you’re on the go is to stay hydrated. A squeeze of honey in your bottle is an easy substitute for sports drinks.

• Whether you are active or not, it’s important to start the day with a healthy breakfast. Honey can be spread on a bagel or toast, drizzled over hot cereal or fruit or added to a fruit smoothie.

• Snack time is a great time to add an extra serving of fruit and vegetables to your diet. Try mixing together peanut butter and honey or honey and light cream cheese as a dip for fresh fruits or vegetables.

¨© NHB

National Honey Board 390 Lashley Street Longmont, CO 80501-6045 www.honey.com Honey and Exercise ¨© NHB

steve hays & associates seven-thirty marigold lane / fort collins, co 80526 / 970.204.0079 / fax 970.204.1392 / email [email protected] File Name: marathon_brochure Prod. Artist: PRODUCTION NOTES: APPROVALS INITIALS DATE DATE/TIME Job No: 090209 Art Dir: Steve Hays 9/20/2002 Art Director 10:45 AM Description: Marathon Brochure Acct. Mgr: Mary Humann Copywriter Publication: Copywriter: VERSION Trim: 7.5” x 8.5” (3.75” x 8.5” folded) Traffic Mgr: Mary Humann Creative Dir. 1 Live: Prod. Mgr: Acct. Executive PROOFREAD Bleed: 1/8” around Production

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Honey Aids Athletic Performance Honey Sports Beverages

Pre-Exercise – Studies at the University of These beverages closely resemble the nutritional Memphis Exercise and Sports Nutrition Laboratory value of currently available bottled sports beverages found that honey may be one of the most effective but with a higher level of potassium. forms of carbohydrate to ingest just prior to exercise. Honey eaten before exercise is digested easily and Honey Orange Thirst Quencher 1/2 cup honey released into the system at a steady rate for use 1/2 teaspoon lite salt by the body. 2 cups orange juice 5-1/2 cups water Combine ingredients. Using lukewarm water will During Exercise – Research has shown that aid in dissolving honey. Then cool. using honey as a carbohydrate source while Makes eight 8 oz. servings exercising significantly improved performance during endurance cycling trials. This small study Nutritional information per 8 oz. serving: found that honey produced a statistically significant Calories 75; Carbohydrate 21g.; Sugar 19g; Sodium 77mg.; Potassium 85mg. reduction in the time to finish the time trial and a significant increase in the athletes’ average Honey Lemon Thirst Quencher power when compared to a placebo. In these trials, 1/2 cup honey honey performed as well as glucose, the most 1/2 teaspoon lite salt common carbohydrate supplement. 1/4 cup lemon juice 7-1/2 cups water Combine ingredients. Using lukewarm water will Post-Exercise – Research has also aid in dissolving honey. Then cool. shown that honey may be an Makes slightly more than eight 8 oz. servings optimal source of carbohydrate Nutritional information per 8 oz. serving: to ingest along with post-workout Calories 60; Carbohydrate 17g.; Sugar 16g.; Sodium 72mg.; protein supplements. In Potassium 85mg. addition to promoting muscle recuperation and Flavored Honey Thirst Quencher glycogen restoration, 1/2 cup honey 1/2 teaspoon lite salt honey-protein combinations 1 package unsweetened soft drink mix sustain favorable blood sugar (similar to Kool-Aid® packets) concentrations after 7-1/2 cups water training that would help promote recovery. Combine ingredients. Using lukewarm water will aid in dissolving honey. Then cool. Makes eight 8 oz. servings Full research details Nutritional information per 8 oz. serving: available at www.honey.com Calories 60; Carbohydrate 17g.; Sugar 16g.; Sodium 77mg.; Potassium 85mg.

steve hays & associates seven-thirty marigold lane / fort collins, co 80526 / 970.204.0079 / fax 970.204.1392 / email [email protected] File Name: marathon_brochure Prod. Artist: PRODUCTION NOTES: APPROVALS INITIALS DATE DATE/TIME Job No: 090209 Art Dir: Steve Hays 1/14/2002 Art Director 10:45 AM Description: Marathon Brochure Acct. Mgr: Mary Humann Copywriter Publication: Copywriter: VERSION Trim: 7.5” x 8.5” (3.75” x 8.5” folded) Traffic Mgr: Mary Humann Creative Dir. 3 Live: Prod. Mgr: Acct. Executive PROOFREAD Bleed: 1/8” around Production

Fonts: Helvetica, M Bembo Traffic DISKED Client Inks: Black Coating: — K PRINTOUT IS 100% OF MECHANICAL SIZE marathon_brochure 9/27/02 8:08 AM Page 2

Honey Aids Athletic Performance Honey Sports Beverages

steve hays & associates seven-thirty marigold lane / fort collins, co 80526 / 970.204.0079 / fax 970.204.1392 / email [email protected] File Name: marathon_brochure Prod. Artist: PRODUCTION NOTES: APPROVALS INITIALS DATE DATE/TIME Job No: 090209 Art Dir: Steve Hays 1/14/2002 Art Director 10:45 AM Description: Marathon Brochure Acct. Mgr: Mary Humann Copywriter Publication: Copywriter: VERSION Trim: 7.5” x 8.5” (3.75” x 8.5” folded) Traffic Mgr: Mary Humann Creative Dir. 3 Live: Prod. Mgr: Acct. Executive PROOFREAD Bleed: 1/8” around Production

Fonts: Helvetica, M Bembo Traffic DISKED Client Inks: Black Coating: — K PRINTOUT IS 100% OF MECHANICAL SIZE marathon_brochure 9/27/02 8:08 AM Page 1

Honey Usage Tips

Combining honey with other healthful foods can add to your total nutrition and give you an energy boost. Try these tips to fuel your diet with the sweet goodness of honey:

• Looking for a substitute for energy gels? Try packets of honey or honey sticks.

• One of the most important things to remember when you’re on the go is to stay hydrated. A squeeze of honey in your bottle is an easy substitute for sports drinks.

• Whether you are active or not, it’s important to start the day with a healthy breakfast. Honey can be spread on a bagel or toast, drizzled over hot cereal or fruit or added to a fruit smoothie.

¨© NHB

Fonts: Helvetica, M Bembo Traffic DISKED Client Inks: 4 Process Coating: — C M Y K PRINTOUT IS 100% OF MECHANICAL SIZE