The Energy Producing Protocol Bodybuilders Used Before Pre-Workout Existed
Walk through any supplement store today, and you’ll be greeted by all sorts of pre-workout powders in every flavor you could possibly dream of. If you personally love chugging (or dry scooping) pre-workout before a tough lift, it’s hard to imagine the days before it. But long before so many commercial mixes existed, bodybuilders had a simpler, all-natural solution: coffee and raw honey.
Why a Simple Hit of Honey and Caffeine Beats Training Fasted
"Coffee and raw honey were staples because they provided a two-pronged attack on performance," says Brian Sutton, NASM-CPT. "Coffee offers caffeine to block adenosine receptors, which reduces the perception of effort and increases focus. Raw honey serves as a high-glycemic carbohydrate source that enters the bloodstream quickly."
Caffeine enhances energy and focus by signaling the adrenal glands to release adrenaline, putting the body into fight-or-flight mode. It also helps mobilize fat stores, boosting metabolism and providing additional fuel.
For carbs, some lifters turn to candy like Nerds Clusters or Swedish Fish for a quick sugar hit. But honey boasts further health benefits, containing vitamins, minerals, enzymes, and both glucose and fructose, which slow absorption slightly and provide more sustained energy.
Priming the Pump
"When you train at dawn with only caffeine and honey in your system, you are essentially priming the pump," Sutton adds. "Physiologically, caffeine stimulates the central nervous system and increases the mobilization of free fatty acids for energy. The fast-acting sugars in honey cause a strategic spike in insulin. This insulin response helps drive glucose into the muscle cells, providing immediate fuel and creating that 'full' look known as the pump."
When consumed in a fasted or semi-fasted state, the combination can be especially effective. Since the body needs quick energy, the simple carbohydrates can be rapidly converted into fuel for the workout rather than stored.
"The body can convert them quickly into ATP, which is the body’s usable form of energy, specifically during anaerobic activities like lifting weights," says Antony Brown, personal training leader at Life Time Lake Zurich.
Want to take things a step further? Add a pinch of salt to the mix. Salt contains sodium, which is one of the primary electrolytes, allowing for faster hydration and ultimately, better overall performance.
Related: 11 Healthy Energy Drinks to Maximize Your Energy and Fuel Your Hustle