Why Waffles are the Perfect Fuel for Athletes

Hive Sports Dietician and performance expert Anthony Zamora dives into the nitty gritty on why waffles play an important role in your fueling strategy.

Anthony also gives advice about how to fuel with Honey Stinger waffles. 

Why are Honey Stinger’s Waffles the perfect fuel to help athletes prepare for a workout and perform at their peak?

Honey Stinger created waffles with intention. They complement a sound sports nutrition plan as a great way to fuel up for any activity. The shelf-stable aspect of Honey Stinger waffles make them easy to travel with and consume on the go.

Organic ingredients demonstrate Honey Stinger’s commitment to sourcing and creating a high-level product. They include 21 grams of diverse sources of carbohydrate and 7 grams of fat from sustainably sourced palm fruit oil. This macronutrient profile provides a balanced combination of immediate and lasting energy.

Why is honey a great carbohydrate for the body to use as energy?

For an athlete, carbohydrates are the main fuel source during exercise. Honey is a carbohydrate composed mainly of simple sugars known as fructose and glucose. Fructose and glucose are absorbed via different routes in your body.

When an athlete consumes a combination of glucose and fructose, their body absorbs the carbs at a higher rate than they would by consuming glucose and fructose separately. Faster absorption of carbs provides more fuel for the athlete during a workout, helps increase exercise performance, and is easier on the stomach than glucose or fructose on their own. Carbohydrate consumption during exercise can help to maintain intensity and support high-level performance.

Another perk of honey? Honey contains a diverse source of antioxidants. Antioxidants are compounds that can neutralize unstable free radicals in your body, helping to prevent systemic disease.

How do you fuel with a Honey Stinger waffle?

When using Honey Stinger or any product for the first time it is a good general rule of thumb to try a product before a training session and see how your body feels and responds. Always try the product in a training session before introducing a new product during competition.

Everyone’s bodies are different and respond to fuel in different ways. It is important to experiment with different products and serving sizes to determine what is best for your specific needs.

Fueling up with a Honey Stinger waffle before going into a workout is a great way to “top off your tank” with an organic source of carbs and fats.

Fueling workouts less than 1 hour

If you have not eaten in the last three to four hours and are going into a workout, try one waffle ~15-30 minutes before. You may increase your consumption of waffles before or add one intra-workout if you are anticipating a longer session.

If you have consumed a balanced, carbohydrate rich meal within two to three hours before a session lasting less than one hour, you should be fine with only consuming water before and during your workout.Honey Stinger waffles can be used to help you prepare or perform for a workout

Fueling workouts more than 1 hour

During strenuous activity lasting more than an hour, eating a waffle along with plenty of fluids during a workout can help to maintain performance and energy levels.

What is the difference between the carb source of a waffle and an energy chew?

When you compare the carbohydrate source of a waffle to that of an energy chew, the main source of carbs in a waffle is from a complex carb known as a polysaccharide. These carbs release their energy to your body over a longer period of time than an energy chew.

In energy chews, the main carb source is from a fast acting carb, known as a “disaccharide”. These fast acting carbs can essentially be used right away.

Fueling implications will ultimately depend on the individual and on their type of workout or activity. For example, you may choose to fuel with a Waffle for weightlifting but choose to fuel with energy chews for a practice or repeat sprints.

Find what works best for you as an athlete by trying different fuel sources for various workouts. 

Ready to start fueling with Honey Stinger Waffles? Try the Winter Sample Pack to add long lasting energy to your workouts.

Meet Anthony Zamora

Performance Expert, Sports Dietitian and Chef

Anthony Zamora is a Sports Dietician and performance expert.

Anthony Zamora is one of the leading performance nutrition chefs and sports dietitians in the country. He strives to help others and has spent several years working with athletes in the NFL and NBA. Anthony embraces the attitude that he is a student of life and works daily to be his best self physically, mentally, and spiritually.

Growing up in East Tennessee, Anthony attended the University of Tennessee and graduated with a nutrition degree. He earned a chef certificate from Boston University and completed his dietetic internship with Wellness Workdays to become a registered dietitian. Through study, practice, and apprenticeships outside of the classroom, Anthony continues to refine and develop his culinary style and approach to sports dietetics and counseling.

Anthony exudes enthusiasm and positive energy that welcomes and empowers anyone. He is committed to leadership and helping others grow. Whether it is working one-on-one with an athlete or helping a student to unlock their potential, he is all in on servant leadership. Anthony is thrilled for the opportunity to contribute to The Hive as a performance expert and looks forward to elevating and growing with the community.