Can Honey Replace Running Gels? A Comprehensive Guide to Natural Endurance Fuel

October 2, 2025 •

4 min read

A 2025 study suggested that honey can perform comparably to traditional gels in terms of fueling endurance performance, prompting many runners to reconsider their race day nutrition. This has many athletes asking: can honey replace running gels effectively and is it a sustainable alternative to manufactured products?

Quick Summary

This article offers an in-depth comparison of honey and running gels, examining their carbohydrate profiles, performance impacts, convenience, and ingredients to help endurance athletes make an informed fueling decision.

Key Points

Performance is comparable: Studies show honey can be as effective as commercial gels for fueling endurance activities, providing similar performance boosts and energy delivery.
Natural ingredients: Honey is an unprocessed, natural sugar source, appealing to athletes seeking a 'real food' alternative without artificial preservatives or colorings.
Glucose-fructose ratio differs: Honey's roughly 1:1 glucose-to-fructose ratio differs from the 2:1 ratio in many gels, which can affect absorption rates and GI comfort for some runners.
Electrolyte supplementation needed: Pure honey lacks the electrolytes like sodium and potassium found in many commercial gels, requiring athletes to supplement separately.
Convenience vs. Cost: Commercial gels offer superior convenience in single-serving packets, while honey is a more cost-effective option but is inherently messier to carry and consume.
Test in training: Regardless of your choice, it is crucial to test any new fueling strategy extensively during training runs to determine personal tolerance and prevent race-day stomach issues.

The Science Behind Commercial Running Gels

Commercial running gels are meticulously engineered to deliver a concentrated, easily digestible source of carbohydrates during prolonged physical activity. They are typically formulated with specific carbohydrate blends, such as maltodextrin and fructose, often in a 2:1 ratio. This combination is designed to maximize carbohydrate absorption and minimize gastrointestinal distress. Maltodextrin, a fast-absorbing glucose polymer, provides a rapid energy spike, while fructose is metabolized differently by the liver and absorbed through a separate pathway, allowing the body to take in more carbohydrates per hour. A key feature of most commercial gels is the addition of electrolytes like sodium and potassium, crucial for maintaining proper muscle function and hydration, which are lost through sweat. The single-serving, easy-to-open packaging offers unparalleled convenience, allowing athletes to consume them quickly with minimal fuss during a race or long training run.

Honey: An All-Natural Endurance Fuel

Used as a fuel source since ancient times, honey is a natural, unrefined sugar with a nutritional profile well-suited for endurance sports. It consists primarily of simple carbohydrates—a roughly 1:1 blend of glucose and fructose, though the exact ratio can vary based on the floral source. This mix of sugars provides both a quick energy boost from the glucose and a more sustained release from the fructose, which is absorbed more slowly. Beyond its carbohydrate content, honey also contains trace amounts of vitamins, minerals, and potent antioxidants, which can help combat oxidative stress caused by intense exercise. For many, the appeal of honey lies in its natural, unprocessed nature, offering a "real food" alternative to the manufactured taste and ingredients of many commercial gels.

The Practicalities of Using Honey on the Run

While honey offers a compelling natural alternative, its practical application during exercise requires some planning. Here's what you need to consider:

Portability and Mess: Unlike sealed gel packets, carrying pure honey can be messy. Runners can use reusable soft flasks, small food-grade pouches, or honey straws for a more convenient and less sticky experience. However, there's always a higher risk of spillage compared to commercial gels.
Dosage and Carb Count: A standard tablespoon of honey contains about 17 grams of carbohydrates. Given that most athletes aim for 30-60 grams of carbs per hour during endurance events, this translates to roughly two to three tablespoons of honey hourly. Athletes must be meticulous about tracking their intake, especially during a race, to avoid under-fueling.
Electrolyte Supplementation: Honey contains negligible amounts of electrolytes. Athletes relying on honey must consume additional electrolytes through a sports drink or salt tablets to replenish sodium, potassium, and magnesium lost through sweat. This adds another layer of preparation to the fueling strategy.

The DIY Honey Gel Method

For those who want to control their ingredients, a homemade honey gel is a simple project. A basic recipe includes:

1 tablespoon of honey
A pinch of sea salt for electrolytes
A few drops of water to adjust consistency

This can be premixed and stored in a small, reusable flask. Flavor variations can be added with lemon juice or a dash of ginger.

Honey vs. Gels: A Quick Comparison


Feature	Commercial Gels	Honey
Ingredients	Engineered carbs (maltodextrin, fructose), water, flavorings, electrolytes, preservatives.	Natural sugars (glucose, fructose), water, trace minerals, vitamins, antioxidants.
Carb Profile	Optimized 2:1 glucose-to-fructose ratio for maximum absorption and energy delivery.	Natural 1:1 glucose-to-fructose ratio, slower absorption for some.
Electrolytes	Typically contain added sodium and potassium to aid hydration.	Contains minimal natural electrolytes; supplementation is necessary.
Convenience	Highly convenient, sealed, single-serving packets, easy to open and consume while running.	Can be messy to carry; requires repackaging into flasks or pouches.
GI Comfort	Formulated to be easily digested, though some report issues with certain blends.	May cause mild gastrointestinal issues like nausea in some runners, particularly at higher doses.
Cost	Can be expensive, especially for long-distance events requiring multiple gels.	Generally more affordable and cost-effective for frequent use.

The Verdict: Can Honey Replace Running Gels?

For many runners, the answer is a resounding 'yes,' but with important caveats. Honey has proven to be an equally effective carbohydrate source for fueling performance during endurance exercise. It provides the necessary simple sugars to prevent glycogen depletion and "hitting the wall." The choice often comes down to individual preference, tolerance, and practical considerations.

For the natural minimalist: If you prefer unprocessed, whole-food options and don't mind the added step of preparing your fuel and supplementing electrolytes, honey is an excellent, cost-effective choice.
For the convenience-driven athlete: If convenience, precise dosing, and a pre-packaged electrolyte blend are your top priorities, sticking with commercial gels is the more straightforward option.

Ultimately, no single fuel source is universally superior. The golden rule of sports nutrition is to always test your fueling strategy during training, never for the first time on race day. By experimenting with both honey and gels, you can determine what works best for your body, stomach, and performance goals.

Conclusion

In conclusion, honey can indeed replace running gels as a viable and effective fuel source for endurance athletes. It provides a potent mix of fast-acting glucose and slower-releasing fructose, offering sustained energy comparable to commercial products. The decision to use honey or manufactured gels boils down to a trade-off between the appeal of natural ingredients and cost-effectiveness versus the unmatched convenience and specific formulation of commercial products. While honey requires careful preparation for portability and necessitates separate electrolyte supplementation, many runners find its natural origin and taste to be a worthwhile trade-off. By testing and tailoring your approach, you can confidently fuel your long runs and races with the option that best suits your needs and personal nutrition philosophy. For further information, the article "6 Reasons to Try Fueling With Honey For Your Next Long Run" from Runner's World provides additional insights into using honey for endurance performance.

This article is intended for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional or a registered dietitian before making significant changes to your nutrition plan.

Frequently Asked Questions

For endurance events, most runners need 30-60 grams of carbohydrates per hour. With a tablespoon of honey containing about 17 grams of carbs, this equates to roughly two to three tablespoons of honey per hour.

While some studies have reported slightly higher instances of gastrointestinal discomfort like nausea and bloating with honey, many runners find it works well, especially in lower doses. Individual tolerance varies greatly, so it is essential to test it during training.

Runners can use small, reusable soft flasks, resealable food-grade pouches, or specially designed honey straws. These containers help manage the mess associated with carrying liquid honey.

Yes. Honey provides minimal electrolytes, so you will need to supplement with a sports drink, electrolyte tablets, or salt tablets to replace sodium and potassium lost through sweat.

Neither is definitively 'better'; it depends on individual needs and priorities. Honey is a natural, cost-effective option, while commercial gels offer convenience and precise, optimized formulations. Both can effectively fuel endurance exercise.

Honey has a natural, roughly 1:1 ratio of glucose and fructose. Many commercial gels are formulated with a specific 2:1 ratio of maltodextrin (a glucose polymer) to fructose to maximize absorption efficiency.

Yes, you can create a simple DIY gel by mixing honey with a pinch of salt and a small amount of water to achieve the desired consistency. You can also add flavorings like lemon juice.