Can You Eat a Honey Stinger Waffle While Running for Energy?

December 31, 2025 •

5 min read

Endurance athletes require a specific balance of carbohydrates during long-duration exercise to maintain energy levels and prevent fatigue. Honey Stinger waffles, inspired by Dutch stroopwafels, offer a popular and flavorful carbohydrate source for runners seeking sustained energy on the go. The key, however, lies in understanding their composition and how to incorporate them effectively into a fueling strategy.

Quick Summary

This guide explores if Honey Stinger waffles are suitable fuel for runners. It analyzes the nutritional profile, discusses potential challenges like texture and digestibility, and offers consumption best practices.

Key Points

Sustained Energy: Honey Stinger waffles provide a mix of simple and complex carbohydrates, offering a balanced and sustained energy release for endurance activities.
Combat Palate Fatigue: The variety of flavors helps prevent the flavor monotony often associated with relying solely on gels or chews during long runs.
Test in Training: Always experiment with consuming waffles during training runs before using them in a race to ensure they agree with your stomach.
Manage Texture: The waffle's crumbly texture can be challenging to eat while running; drinking water with it can help, and warming it in a pocket can soften it.
Strategic Timing: Use waffles for sustained energy early or mid-run, and consider switching to faster-acting fuels like gels during the later stages of a race.
Balance Macronutrients: Be mindful of the fat content, which is higher than in most gels, as it may affect digestion for some during high-intensity efforts.
Hydration is Key: Always consume fluids alongside your waffle to aid in digestion and prevent dehydration.

The Case for Honey Stinger Waffles as Running Fuel

Honey Stinger waffles are a popular choice among endurance athletes, including runners, for their unique combination of flavor and function. Unlike traditional energy gels or chews, they offer a solid food texture and a different nutritional profile that many find appealing. Their effectiveness, however, depends largely on how and when they are used within a runner's fueling plan.

Nutritional Composition: Carbohydrates and Energy Release

At their core, Honey Stinger waffles are designed to deliver carbohydrates to working muscles. A typical waffle provides around 140-160 calories, primarily from a blend of simple and complex carbohydrates. The honey filling contains a mix of fructose and glucose, which are absorbed by the body through different pathways. This dual-carbohydrate approach allows for a faster rate of absorption compared to consuming a single type of sugar, providing both an immediate and sustained energy boost without the rapid spikes and crashes associated with highly refined sugars.

The carbohydrates in the waffle replenish glycogen stores, which are the body's primary fuel source during exercise. For runs lasting longer than 60-90 minutes, consistent carbohydrate intake is crucial to prevent "bonking" or hitting a wall. Honey Stinger recommends consuming a waffle every 45 minutes during long runs to maintain energy levels. The inclusion of simple sugars ensures a quick source of power when needed, while the more complex carbs contribute to longer-lasting fuel.

Flavor Variety and Palate Fatigue

One significant advantage of Honey Stinger waffles is the variety of flavors available. From honey and caramel to chocolate and strawberry, the options help combat palate fatigue, a common issue for endurance athletes who consume a lot of gels or chews. A runner's taste buds can grow tired of the same sugary flavor, which can decrease compliance with a fueling plan. Having a tasty, familiar-feeling snack can provide a mental and physical boost during a difficult long run or race.

Potential Challenges and Best Practices for Consumption

While beneficial, eating a Honey Stinger waffle while running is not without its challenges. It's crucial to understand these potential issues and how to mitigate them for a positive fueling experience.

Texture and Digestibility

For some runners, especially during high-intensity efforts, the solid, crumbly texture of a waffle can be difficult to chew and swallow. This can lead to a feeling of being parched or an interruption in breathing rhythm. To counteract this, it is recommended to have a few sips of water with each waffle to aid digestion. Warming the waffle by keeping it in a pocket close to the body, particularly in colder weather, can also soften the texture and make it easier to consume.

Balancing Macronutrients and Gastrointestinal Comfort

Unlike minimalist gels and chews that focus almost exclusively on carbohydrates, Honey Stinger waffles contain a small amount of fat (around 7g per waffle). While this can contribute to longer-lasting energy, some sports nutritionists caution that higher fat content can slow digestion during intense exercise and potentially lead to stomach upset for some individuals. It is essential for runners to experiment with the waffle during training to determine how their stomach responds before race day. For those prone to GI distress, starting with smaller, more frequent pieces or saving them for a time of lower intensity may be a better strategy.

Waffle vs. Gel vs. Chew: A Comparison

Choosing the right fuel depends on individual needs, preferences, and the specific demands of a run. The following table compares Honey Stinger waffles with other common running fuels:


Feature	Honey Stinger Waffle	Energy Gels	Energy Chews
Energy Source	Simple and complex carbs from honey and other sugars.	Primarily simple sugars for fast absorption.	Simple sugars, offering quick, chewable energy.
Texture	Crispy yet soft, solid food texture. Can be crumbly.	Viscous, liquid-like consistency, easy to swallow quickly.	Gummy, candy-like texture, requiring chewing.
Digestibility	Good for many, but higher fat content can be an issue during high-intensity running.	Often formulated for rapid, easy digestion, but can cause stomach issues for some.	Generally easy to digest, can be consumed slowly.
Satiety	Offers more substance, providing a mental and physical feeling of fullness.	Minimal feeling of fullness, purely for carbohydrate delivery.	Offers some substance, but less than a waffle.
Nutritional Density	Around 150-160 calories per waffle.	Typically around 100 calories per gel.	Varies, but often similar to gels per packet.

Timing is Everything

For optimal performance, timing is a critical factor. Honey Stinger recommends consuming a waffle 15-30 minutes before a workout to top off energy stores. For long efforts over an hour, refueling every 45-60 minutes is a standard guideline. Because waffles provide a more sustained energy release than a quick-hit gel, they can be a great option for the early or middle stages of a long run. Some runners prefer to switch to faster-acting gels or chews during the later stages of a race when chewing becomes more difficult due to fatigue.

Conclusion: Strategic Fueling for Success

Yes, you can eat a Honey Stinger waffle while running, and many runners successfully use them as a delicious and effective fuel source during long runs and races. The key is to treat them as a strategic component of your overall nutrition plan, not a one-size-fits-all solution. Their combination of fast and sustained carbs, along with a satisfying taste, makes them a valuable tool for endurance athletes. However, awareness of their texture and fat content is crucial. Always test new fueling strategies during training, not on race day, to see how your body responds. By experimenting with timing and hydration, you can leverage the benefits of a Honey Stinger waffle to power your performance and make your miles more enjoyable. Incorporating real food options like waffles can prevent the mental and physical drag of relying solely on gels, adding both variety and substance to your on-course nutrition.

Note: While the provided search results reference GU Energy Labs discussing their "Energy Waffle," the general principles about stroopwafel-style energy products apply broadly, and Honey Stinger's own blogs confirm similar usage recommendations. GU is a competitor of Honey Stinger.

Frequently Asked Questions

For runs over an hour, the best time is to eat one every 45-60 minutes. You can also eat one 15-30 minutes before a workout to top off your energy stores.

For some individuals, especially at high intensity, the small amount of fat in the waffles can slow digestion and potentially cause stomach discomfort. It's important to test them during training first.

To prevent crumbles, try tearing off small pieces and eating them with sips of water. In cold weather, keeping the waffle in a pocket close to your body can warm and soften it.

Not necessarily better, but different. Waffles offer a more solid food feel and sustained energy, while gels and chews provide quicker-acting fuel. The best choice depends on personal preference and race stage.

They use a combination of fructose and glucose from honey and other natural sweeteners. This allows for faster carbohydrate absorption than a single sugar source, providing both immediate and lasting energy.

Yes, Honey Stinger waffles are versatile and can be used for a variety of endurance activities, including cycling, hiking, and skiing, where sustained energy is needed.

The amount varies by individual. Some runners eat one every 45-60 minutes during a long race, often alternating with other fuels like gels or chews. Experiment during training to find what works best for you.