Honey has been used by humans as a natural sweetener and energy source to sustain work and physical performance for thousands of years. Recently, it has re-emerged as a natural option for fuelling exercise, with some social media users claiming it’s the perfect thing to eat before a workout if you need an energy boost.

Interestingly, Sebastian Sawe, the first man to run a sub two-hour marathon, fuelled up before his race with bread and honey.

Research actually does suggest honey can work comparably to commercial products such as energy drinks and gels. But where it may be most beneficial is when it’s used as a recovery tool.

Honey and energy

Honey is primarily made up of carbohydrates – more specifically, glucose and fructose which are simple sugars. These carbs provide a rapid and accessible source of energy, which is particularly useful during exercise when the body needs fuel quickly.

Our bodies store carbohydrate as glycogen in the muscles and liver. These stores are depleted during moderate‑to‑high intensity exercise – especially during prolonged bouts of physical activity lasting longer than 60 minutes. When glycogen levels fall, fatigue increases and performance declines.

Consuming carbohydrates before or during exercise ensures energy is available, allowing us to sustain exercise for longer.

The science behind honey’s role in exercise is therefore straightforward: it supplies fast‑acting energy when needed. However, what is more interesting is that honey contains a natural combination of both glucose and fructose.

These sugars are absorbed through different pathways in the gut, allowing them to be used simultaneously. This increases the amount of carbohydrates absorbed, puts less strain on the gut, and helps sustain the amount of energy being delivered to working muscles during workouts. This may also potentially delay fatigue.

This science is also behind why many sports drinks and energy gels contain multiple carbohydrate sources to maximise fuelling efficiency.

Research has shown that consuming both glucose and fructose together enhances the amount of carbohydrate your body is able to use for energy compared to a single sugar source. Honey therefore represents a natural version of this evidence‑based approach.

In practical terms, one generous tablespoon of honey provides around 20 grams of carbohydrate. This is comparable to the amount of carbs found in a commercial energy gel.

Consuming around 1tbsp or 1.5tbsp of honey before training can top up glycogen stores, particularly in the liver. This can be important if training in the morning when liver glycogen stores are lower from an overnight fasting period.

But while honey can help provide the body with the energy it needs during a workout, whether honey actually boosts performance is less certain.

Previous research found that using honey as a drink given before and during 75 minutes of football training (a total of around four heaped tablespoons per participant) was not found to have improved performance.

A commercial sports drink containing the same amount of carbohydrates was also tested. Neither the sports drink nor the honey proved to have any performance benefit over the placebo (water only) – showing that both carb drinks had no effect.

However, other studies have shown that honey does perform similarly to other carbohydrate sources and may improve performance.

For instance, a study which gave cyclists 15g of honey every 16km over a 64km time trial resulted in cyclists having greater power output in the final 16km compared to those who were given a placebo.

Additionally, a recent study in trained cyclists who were given 90g of honey per hour over three hours of cycling found that performance was comparable to traditional sports gels.

So while honey might not boost your performance over other types of carbs, it may work just as well.

Additional benefits

Where honey shines may well be in its role in recovery. Research has shown that consuming a honey‑based drink after exercise helps maintain higher blood glucose levels, which can affect subsequent performance – particularly when the body is under extra stress (such as when it’s hot).

In one study, ten recreational runners performed two one-hour runs in the heat, with a two-hour rest in between. After the first run, they were given a drink containing honey. The researchers found that the runners were able to run around 10% further in the second trial after consuming honey than they had run during the first trial.

This suggests that honey may be particularly effective at restoring energy between bouts of exercise. As honey contains both glucose and fructose, this can help replenish the body’s energy stores quickly.

Beyond its carbohydrate content, honey also contains small amounts of vitamins, minerals, amino acids and important plant compounds such as flavonoids and phenolic acids. These compounds may have antioxidant, antimicrobial and potentially antiviral effects, which may be particularly beneficial for athletes during stressful training periods.

However, not all honeys are the same. Their taste, texture, sugar composition and contents vary depending on factors such as flower source, climate and processing methods. For instance, Malaysian and Manuka honey contain higher levels of anti-bacterial and anti‑inflammatory compounds, which could better support recovery and immune function.

Some research also indicates certain types of honey can influence inflammatory signalling pathways, potentially helping regulate the response. This means honey may reduce muscle soreness and improve recovery, offering more than just a source of energy.

However, there’s currently little evidence to suggest that one type of honey is significantly superior to another as an exercise fuel.

Based on current evidence, honey does appear to be comparable to other sports products such as energy gels. This makes honey an effective, low cost, natural alternative to commercial sports fuels for athletes.

For more than 30 years he was a cherished member of the BBC radio and TV commentary team. His knowledge was unsurpassed, his humour never diminished.

We gave him the tag of ‘Tight Yorkshireman’ – always the last to get to the bar to buy a drink, we’d joke, and he’d play up to that role.

But, that was a myth. He was the most generous fella you could meet.

And, he was certainly always the last to leave the bar once the drinks were in because he loved the stories, the memories and the opinions we’d all share about our great game.

“Of course I love calling games with him because he’s so enthusiastic,” said BBC rugby league commentator Matt Newsum, my former colleague.

“But away from the mic I love hearing his life stories, getting him carried away on his favourite Led Zeppelin songs, and introducing him to the delights of halloumi after his initial scepticism. I can’t publish what he said at first.

“The biggest compliment I can give is that when my dad died last year, John became the next best thing to me – he was much, much more than a colleague.”

We sat beside each other for so many memorable matches – from Paris to Sydney, from Castleford to Catalans. He was such a cherished friend.

JK loved being part of the game, whatever the role. So, it is consolation, though barely, that one of his greatest thrills was being part of the BBC’s Challenge Cup final team.

That’s a role he once again fulfilled the day before his unexpected and devastating passing.

He had one passion greater than rugby league and that was his family.

Anyone who met JK knew how much his wife Dawn and all their kids meant to him. As much as we are hurting that he’s gone, their pain will be infinitely greater and they are so much in our thoughts.

Good night Keary, from Paris and Sheffield, and all those other places you left your lasting legacy.

You were the best of us.

Ainsley Boothe, 33, had been in an “on/off” relationship with the woman before demanding entry to a house in Bolton where she had been staying with a friend on January 2 this year.

Bolton Crown Court heard how he came into a bedroom at around 8am while the woman was asleep.

Emily Wilson, prosecuting, said: “Her first response on waking up and seeing the defendant was to say ‘don’t hit me.’”

She added: “The crown would say that’s a sad indictment of their relationship.”

The case was heard at Bolton Crown Court (Image: Phil Taylor)

Boothe listed from the dock as Ms Wilson told the court how he kicked the woman to the head and then to her back and side, breaking her ribs and puncturing a lung.

His victim was able to get to a neighbour’s house to call the police where she was taken to hospital and discharged four days later.

Ms Wilson said that Boothe, of no fixed abode, was arrested after police raided a house and found him “hiding in the kitchen”.

Boothe, who has 12 previous convictions for 22 offences including possession with intent to supply Class A drugs and a previous assault case, gave no comment when interviewed.

But brought before the courts he confessed to causing grievous bodily harm.

Amy Weir, defending, said Boothe had earned credit for his guilty plea and said that while in custody he now had a job at HMP Altcourse.

She said that he hoped to avoid drug use once eventually out of prison but that “the real test of course will be when he is released”.

But Recorder Ben Lawrence reminded the court of Boothe’s vicious assault on his victim.

He said: “She immediately said ‘don’t hit me’, a reflection of past events between you.”

Recorder Lawrence also noted that Boothe had been on bail when he attacked the woman.

He jailed Boothe for 22 months and made him subject to a five-year restraining order forbidding from contacting the woman or going near any address where she may have been staying.

Boothe, who had been watching in silence up to that point, appeared to quietly nod and say “OK”.

Former England captain and manager Kevin Keegan has revealed he has stage four cancer.

Stage four is the most advanced stage of cancer, and means the disease has spread to other parts of the body.

Keegan’s family originally disclosed he was battling cancer in January, after the 75-year-old had “further evaluation of ongoing abdominal symptoms” in hospital.

The football world has since rallied around the two-time European footballer of the year, who has been undergoing treatment in recent months.

In one of his first public appearances since the news, Keegan was handed an emotional standing ovation as he returned to Newcastle for a live event.

“I was in a car accident and, through that, I had to have an operation,” the ex-Newcastle United forward and manager said on stage at the Tyne Theatre and Opera House.

“Whilst having the scan for the operation, they found out I had cancer. They said they had an absolute top doctor for fighting what you have got, which is stage four cancer.

“So I went to meet him. He’s a Liverpool supporter so I knew I wouldn’t walk alone.

“He said, ‘Kevin, this new treatment, I’ve got a tremendous strike rate’. I said, ‘What’s your strike rate?’ He said, ‘33%’. I thought it would be 80%, 90%. 33%!

“I’m still here at the moment.”

Keegan enjoyed spells at Scunthorpe United, Liverpool, Hamburg, Southampton and Newcastle as a player during an illustrious career.

He later went on to have stints in charge of Newcastle, Fulham, England and Manchester City as a manager.

Keegan is one of the most transformational figures in Newcastle‘s history, the mastermind behind the Entertainers, who challenged for the Premier League title in 1996.

Such is his status, current head coach Eddie Howe even reached out to Keegan when he got the Newcastle job in 2021 to try and get the inside track on the club and the mindset he needed to succeed.

Howe has just endured a bruising league season after the Magpies slipped to 12th place in the Premier League table.

But Keegan is firmly behind the “first manager to win anything since most of us have been alive” after he lifted the League Cup last season.

An open invitation remains for Keegan to return to St James’ Park and, though he was conscious of “intruding”, the club legend reiterated he “wants to say goodbye” having not taken in a game at the stadium since winning his case for constructive dismissal following his departure in 2009.

However, he has no thirst for a statue to be placed outside the ground.

“You will have to wait until I die, I’m afraid,” he added.

“I’m not against the statues that are outside at all, but it’s not something that really means that much to me.

“My statue is the way you receive me.”

In a statement, Newcastle sent their “heartfelt support” and “warmest wishes” to Keegan and his family following his diagnosis.

“Kevin holds a unique and cherished place in the history of Newcastle United, and in the hearts of our supporters,” it read.

“His passion, leadership and connection to the club and city have shaped some of our most memorable moments.

“Everyone at the club is behind Kevin and sends strength and best wishes to him and his family for the journey ahead.

“Kevin will always be warmly welcomed at St James’ Park and we hope to see him again soon.”

Private credit company Castlelake revealed late on Friday, after the stock market close in London, that it was in the early stages of considering an offer for easyJet, but had not yet approached the firm’s board.

The American firm, which confirmed it owns a stake of around 2.14% in easyJet through shares held on behalf of funds it manages, said on Monday any offer would be for “no less than” 403.23p a share, valuing the airline at a minimum of £3.06 billion.

The carrier said the takeover interest comes at a time when its share price has been pushed lower by worries over the impact of the Iran war on the airline sector.

Your rights if your flight is cancelled or delayed

EasyJet said on Monday: “The board notes the highly opportunistic timing when easyJet’s share price is temporarily depressed due to the current situation in the Middle East and its impact on customer confidence and jet fuel prices.”

It highlighted its strong financial position and said it remained focused on its medium-term target to deliver more than £1 billion in pre-tax profits.

The Luton-based firm said it also “notes the considerable regulatory, financial and other execution challenges associated with a potential takeover of easyJet”.

But it said it has a duty to maximise shareholder value and would “consider any proposal, should one be made”.

Castlelake has until 5pm on June 26 make a firm offer or walk away under UK takeover rules.

Led by executive chairman and founder Rory O’Neill, Castlelake and has assets under management worth 36 billion US dollars (£27 billion).

It entered talks in January with bankrupt US carrier Spirit Airlines over a possible takeover.

Castlelake has also previously bailed out collapsed Scandinavian Airlines (SAS) and then sold on its shares to Air France-KLM.

According to the airport’s departure board for Monday, June 1, Finnair flight AY1362 to Helsinki, due to leave at 10.05am, has been cancelled.

Kuwait Airways flight KU114 to Kuwait City, scheduled for 11.35am, has also been cancelled.

Several departures are also running behind schedule.

The easyJet flight U22099 to Montpellier, due to depart at 10.30am, is now estimated to leave at 1pm.

Another easyJet service, U22265 to Marrakesh, scheduled for 4.10pm, is estimated to depart at 6.18pm.

Jet2 flight LS991 to Pula, due at 4.20pm, is now expected to leave at 6.15pm, while TUI flight BY102 to Melbourne, Florida, scheduled for 11.05am, is estimated to depart at 12.15pm.

On arrivals, a number of inbound services are also delayed, including flights from Athens, Kuwait City, Amsterdam, Mumbai, Toronto, Doha and Amman.

Air Transat flight TS206 from Toronto, due at 11.40am, is delayed until 12.33pm, while IndiGo flight 6E31 from Mumbai, due at 10.40am, is delayed until 11.20am.

Passengers are being advised to check the latest flight information with their airline before travelling to the airport.

North Lanarkshire Council has received an application from agents Tragere Ltd whose client wishes to change the designated use of a building in Merry Street to allow the adaptation to residential accommodation.

A developer is seeking to renew expired planning permission to convert offices in Motherwell to create seven flats.

North Lanarkshire Council has received an application from agents Tragere Ltd whose client wishes to change the designated use of a building in Merry Street to allow the adaptation to residential accommodation.

The conversion does not include alterations to parking provision, with five existing spaces to be retained. A note in the application explains that planning permission had previously been granted but has now expired due to the amount of time which has passed since then.

Nearby properties, including Cheque Centre, branches of William Hill and McDonalds, and Motherwell train station, have been sent notification of the new planning application.

For additional information or to leave comment for consideration, visit North Lanarkshire Council’s website and look for planning reference 26/00418/FUL.

*Don’t miss the latest headlines from around Lanarkshire. Sign up to our newsletters here.

And did you know Lanarkshire Live had its own app? Download yours for free here.

NAIROBI, Kenya (AP) — Hundreds of youths in Kenya’s central town of Nanyuki on Monday demonstrated against the establishment at the Laikipia Air Base of an Ebola quarantine center for American citizens exposed to the virus.

The protests come two days after Kenya’s High Court suspended the establishment of the facility and the arrival of any foreign patients pending the hearing of a case filed by the Law Society of Kenya and a constitutional watchdog.

The two organizations cited Kenya’s fragile health system as the reason why foreign Ebola patients should not be quarantined in the country.

U.S. officials said Thursday that the United States was planning to send Americans exposed to Ebola while abroad to a new facility in Kenya instead of flying them home. The officials spoke on condition of anonymity to discuss the administration’s plans. They said the facility would be at Laikipia Air Base and would be operational with 50 quarantine beds by Friday.

On Monday, hundreds of youths marched to the gates of the air base, chanting anti-Ebola slogans.

Health Minister Aden Duale on Sunday said the quarantine center was for “everyone” and not exclusively for U.S. nationals.

The U.S. government intends to commit $13.5 million toward Kenya’s Ebola preparedness efforts, Secretary of State Marco Rubio said in a statement.

Local leaders, including Laikipia Governor Joshua Irungu, had told journalists that they were opposed to the establishment of an Ebola quarantine center.

“This will expose our people to Ebola,” he said, adding that many locals work inside the air base and could be exposed.

A resident, Malin Ndegwa, said Kenya should not be exposed to the virus by hosting foreigners when it is not the epicenter of the outbreak.

“Why are they not doing it in the DRC (Congo)? Why are they not doing it in Uganda? Why must they bring it here? So we are saying, we categorically, no negotiations, no public participation, we want nothing. We want that facility taken out of our town, we want it taken out of Kenya,” he said.

Kenya has not recorded Ebola cases, but neighboring Uganda has reported nine and closed its border with Congo.

At least 282 confirmed cases have been reported in Congo with over 1,000 suspected cases of the Bundibugyo virus, the current species of Ebola, which has no approved treatment or vaccine.

When will the new Tube strikes take place?

Which lines will be affected?

Why are these strikes happening?

In the Chinese zodiac, there are 12 animals, each carrying its own traits and character – here’s what June 2026 has in store for each sign

June has arrived, and the planetary alignments don’t just affect a person’s star sign but also their Chinese zodiac animal. Based on your birth year, you’re assigned one of 12 Chinese zodiac animals – rat, ox, tiger, rabbit, dragon, snake, horse, goat, monkey, rooster, dog, or pig.

While 2026 marks the year of the Yang Fire Horse, representing strength, speed, perseverance, and intense ambition, what does June hold for those born in specific years? Oxen (1937, 1949, 1961, 1973, 1985, 1997) might find themselves needing to make an important decision this month. Your horse sign friends could prove significant during this period, and you may experience a boost to your finances.

Horses (1942, 1954, 1966, 1978, 1990, 2002) can anticipate a magical month where they feel their personhood and deepest desires are honoured. It will feel like the ideal moment to reach new heights and explore. That said, horses should watch out for burnout – all of this lofty energy could result in their life-force being depleted.

Monkeys (1944, 1956, 1968, 1980, 1992, 2004) will be empathising with their fellow humans on both a personal and global level this month. This month may require you to dig deep and remain optimistic in the face of despair.

Roosters (1945, 1957, 1969, 1981, 1993, 2005)… will feel their worrying minds reach a peak at the start of the month but you will begin to settle into yourself after confronting the fact that other people’s problems are not your own.

Dogs (1946, 1958, 1970, 1982, 1994, 2006) will find their relationships reaching a crossroads, facing tough choices about who deserves a place in their lives. Apply this same decisive thinking to your living space and have a thorough clear-out. Finding the balance between staying true to yourself while maintaining friendships is a lesson worth learning.

Pigs (1947, 1959, 1971, 1983, 1995, 2007) can look forward to a peaceful and settled month ahead. Take time to show appreciation to those closest to you, while also nurturing your own wellbeing. On that note, this could be the ideal moment to dust off your gym kit and get your health regime back on track.

Tigers (1938, 1950, 1962, 1974, 1986, 1998) may find themselves at a fork in the road this month, needing to embrace forgiveness while potentially walking away from a situation that no longer serves them.

Rats (1936, 1948, 1960, 1972, 1984, 1996) this is the month where personal accountability comes into sharp focus, prompting you to take meaningful steps towards positive change.

Rabbits (1939, 1951, 1963, 1975, 1987, 1999) will be challenged to reflect deeply on whether they are being truly honest with themselves and those around them. Avoid draining influences and nourish yourself with plenty of warming food.

Dragons (1940, 1952, 1964, 1976, 1988, 2000) will kick off the month with drive and a need for courage. From the 6th – you will hit a turning point – don’t give up on yourself.

Snakes (1941, 1953, 1965, 1977, 1989, 2001) may sense someone or something intruding upon their personal boundaries early on. Standing firm and taking decisive action to protect their space will be essential.