Honey for Energy: Using Honey as Exercise Fuel

How honey supplies energy

A tablespoon of honey provides roughly 17 grams of carbohydrate, almost all of it sugar. Most of that sugar is fructose and glucose in a free form, so the body does not need to break it down from larger molecules first. Glucose can be absorbed and used fairly quickly, while fructose is absorbed through a different pathway and processed more gradually.

That mix is interesting to sports scientists because research on sports nutrition suggests that combining different sugars can let the gut absorb more carbohydrate per hour than a single sugar alone. Many commercial sports drinks and gels deliberately blend glucose and fructose for this reason. Honey happens to provide a blend naturally, though in proportions that vary from one honey to another.

Energy in this sense simply means calories from carbohydrate. Honey does not contain anything that stimulates you the way caffeine does; it gives your muscles and brain fuel to burn.

What exercise studies have found

A 2019 systematic review of honey supplementation and exercise gathered the available trials. Its authors found that honey generally produced results similar to other carbohydrate sources and noted that the studies were few, small and varied in design. They concluded more research was needed before drawing firm conclusions.

Individual studies illustrate the picture. A small trial in runners found that a honey drink after exercise kept blood glucose up during a later run in the heat, compared with water. A recent study had cyclists ride for three hours using either honey or a traditional carbohydrate sports product and reported comparable metabolic responses and performance on a follow-up test. Other work using a honey powder supplement did not find an endurance advantage.

Put together, the research suggests honey may be a reasonable whole-food alternative to commercial fuel. It does not show that honey is better than other carbohydrates, and nobody should expect it to change performance beyond what carbohydrate itself provides.

Before a workout

Cleveland Clinic's guidance on workout nutrition explains that carbohydrates supply the energy to carry you through exercise and suggests a small, easy-to-digest snack 30 minutes to an hour beforehand if you have not eaten a full meal. Among its examples is apple slices with honey, which pairs quick sugars with fruit.

Keep pre-workout snacks light and low in fat and fiber so they digest comfortably. A drizzle of honey makes plain toast, rice cakes or a small bowl of oats more appealing, especially for early morning sessions when your appetite is low.

• Toast or a rice cake with a teaspoon or two of honey and sliced banana
• Apple slices dipped in honey
• A small bowl of oatmeal sweetened with honey

During long efforts

For activities lasting more than about an hour, many athletes take in carbohydrate along the way. Honey can work well here. Some people carry it in small reusable soft flasks or squeeze pouches, while others stir it into water with a pinch of salt for a simple homemade drink.

Try any new fueling strategy in training before relying on it in a race. Large amounts of fructose at once can upset some stomachs, so start small and see how you feel. Drink water alongside, since concentrated sugar draws fluid into the gut.

Safety and choosing a honey

Honey is sugar, so it fits best around activity rather than as an all-day snack. People with diabetes, or anyone who takes medication that affects blood sugar, should talk to their doctor or a sports dietitian about how and when to fuel. And never give honey to a baby under 12 months, because of the risk of infant botulism.

Al Safa honeys are raw, unpasteurized and strained of wax only. Our Pure Raw Honey is mild and blends easily into drinks, while Sunflower Honey has a bright, buttery flavor that many people enjoy on pre-run toast. Because honey can crystallize in cool weather, a runnier honey or a gently warmed one is easier to squeeze from a flask.