honey

I am sore.
Not “skip my workout” sore, but definitely “every step reminds me I worked hard yesterday” sore.

On a coaching call this week, one of our Shred 27 members, Kerri, admitted she’d been feeling the same way—struggling to bounce back between workouts. She was still showing up (gold star for consistency), but her tank was running closer to empty than usual.

We mapped out a few nutrition tweaks to help her recover faster. That conversation reminded me of something an old-school trainer once told me. I completely dismissed it at the time as “bro science.”

He told me to put honey in my post-workout shakes.

Now, I’ve been around long enough to hear some questionable gym advice, but this one stuck in my head. He swore by it. “Gorillas eat bananas and they’re big” was his other go-to rule, but I’m still waiting for peer-reviewed science to confirm his “three bananas per shake” protocol.

The honey thing, though? Turns out, he was onto something.

Why Honey Might Just Be Your Recovery Secret Weapon

A study on military trainees (a group that knows a thing or two about pushing physical limits) found that supplementing with honey after intense training lowered markers of muscle inflammation compared to those who didn’t use it.

Honey is packed with antioxidants that help reduce inflammation and promote faster recovery. That means if you’re hitting high-intensity workouts (like the kind we do at Shred 27 here in Rocklin), adding a spoonful of honey post-workout could give you a little edge in bouncing back for your next session.

You don’t need to get fancy.

Stir it into Greek yogurt.
Blend it into your post-workout protein shake.
Or go old-school and take it straight off the spoon.

Will honey make you invincible? No. Will it magically turn you into Wonder Woman overnight? Also no (sorry). But paired with smart training, enough sleep, and a solid nutrition plan, it’s a small tool that can make a difference over time.

The Real Warning Sign You Shouldn’t Ignore

If you’re feeling a little sore, that’s normal. If you’re feeling constantly exhausted, weak, or dragging through every workout, that’s different. Honey won’t fix that. That’s a red flag for overtraining and that’s when you need a full recovery plan.

At our gym, we talk about recovery as much as we talk about training. Because it’s not just about showing up. It’s about showing up ready to give your best effort. That’s where the real results happen.

Recovery Checklist for Women Who Train Hard

Here’s your quick audit if you’ve been feeling run down:

Sleep – Are you getting at least 7 hours a night?
Protein – Are you hitting your daily needs to repair muscles?
Hydration – Are you drinking enough water (especially in this California heat)?
Fuel – Are you eating enough to support your activity, not just cutting calories?
Extras – Adding recovery helpers like honey, tart cherry juice, or light stretching.

If you’re doing all of the above and still feeling beat down, it’s time to adjust your training load. Or you can let a coach take a look at your program.

Your Next Step

If you’re a woman in the Rocklin, Lincoln, or Roseville area and you’ve been feeling stuck in a cycle of sore → recover just enough → sore again… let’s talk. Sometimes the fix is as small as a spoonful of honey. Other times, it’s a bigger reset.

Either way, you don’t have to guess. Go to our website and we’ll figure it out together.