Does Eating Honey Help with Running? A Natural Fuel Guide

December 26, 2025 •

3 min read

According to Runner's World, honey was used as an energy source by runners in the ancient Olympic Games in Greece. So, does eating honey help with running in modern times, and is it a practical fueling strategy for today's athlete?

Quick Summary

This guide explores honey as a natural carbohydrate source for runners, detailing its benefits for energy and recovery due to its glucose and fructose content. It compares honey to commercial gels, provides optimal timing for consumption, and offers practical advice on integrating this cost-effective fuel into your routine.

Key Points

Natural Energy Source: Honey provides a blend of glucose for quick energy and fructose for sustained power during long runs.
Effective as Gels: Studies show honey performs similarly to, or better than, commercial sports gels, often without the artificial additives or gut issues.
Aids Recovery: The anti-inflammatory and antioxidant properties in honey can help reduce muscle soreness and oxidative stress after strenuous exercise.
Flexible Fueling: Honey can be used as a pre-run boost, a DIY gel during long efforts, or combined with protein for post-workout recovery.
Experiment and Adapt: Individual tolerance varies, so it's crucial to test honey during training runs to determine the optimal timing, dosage, and consumption method for your body.
Consider Electrolytes: Unlike most commercial sports products, honey does not contain electrolytes and should be supplemented with salt or a sports drink during longer efforts.

The Science Behind Honey and Athletic Performance

Honey is a carbohydrate-rich food composed of natural sugars, primarily glucose and fructose, along with trace amounts of vitamins, minerals, and antioxidants. This unique sugar composition makes it an effective fuel source for endurance athletes. Glucose is absorbed quickly by the body, providing an immediate energy boost, while fructose is absorbed more slowly through the liver, offering a sustained release of energy over a longer period. This dual-sugar system can help maintain steady blood sugar levels during prolonged exercise, preventing the dramatic spikes and crashes often associated with simple sugars.

Several studies have explored honey's effectiveness for athletes. Research published in the Journal of Sports Sciences found that honey could match or even outperform traditional carbohydrate sources like glucose gels in maintaining performance during strenuous exercise. For runners, this translates to sustained energy and delayed fatigue. Beyond immediate energy, honey's anti-inflammatory and antioxidant properties can also play a role in post-exercise recovery by reducing oxidative stress and muscle soreness.

How to Incorporate Honey into Your Running Routine

Fueling Strategies with Honey

Pre-Run Snack: A tablespoon or two of honey consumed 30 to 60 minutes before a run can provide a quick, accessible energy boost for your muscles. For longer efforts, combine it with a source of complex carbs and protein, such as spreading honey on a slice of toast with nut butter.
During Long Runs: For runs lasting longer than 60 minutes, replenishing carbohydrate stores is essential. Runners typically need 30 to 60 grams of carbs per hour. You can create a simple, DIY energy gel by combining honey with a pinch of salt for electrolytes and carrying it in a small, reusable flask.
Post-Workout Recovery: After a run, a mix of carbohydrates and protein is key for replenishing muscle glycogen stores and repairing muscle tissue. Drizzle honey over Greek yogurt or mix it into a smoothie to take advantage of its glycogen-restoring properties and speed up recovery.

Practical Consumption Methods

Straight Spoonful: For a quick, no-fuss energy hit, simply take a spoonful of honey.
Honey-Salt Mix: For a TikTok-inspired pre-workout snack, mix honey with a sprinkle of sea salt to boost energy and electrolytes.
DIY Sports Drink: Add honey, a squeeze of citrus juice, and a pinch of salt to water for a natural, hydrating beverage.
Mixed with Food: Incorporate honey into oatmeal, yogurt, or on top of fruit for a balanced pre- or post-run snack.

Honey vs. Commercial Energy Gels: A Comparison


Feature	Honey	Commercial Energy Gels
Ingredients	Natural sugars (glucose, fructose), water, trace vitamins, minerals, antioxidants.	Processed carbohydrates (maltodextrin, dextrose), artificial sweeteners, flavorings, and preservatives.
Absorption	Dual absorption pathway (glucose and fructose) for quick and sustained energy release.	Engineered for very rapid absorption, typically relying on a single or limited carb source.
Cost	Generally more cost-effective per serving, especially when purchased in bulk.	Can be expensive, particularly for regular use over long training periods.
Convenience	Can be messy to transport. Often requires DIY packaging or reusable flasks.	Convenient, single-serve packets designed for portability and easy access during a run.
Gastrointestinal	Often well-tolerated and gentler on the stomach for many runners.	Some runners experience stomach upset due to artificial ingredients or high sugar concentration.
Micronutrients	Contains naturally occurring minerals and antioxidants that aid recovery.	Typically lacks significant micronutrients unless fortified.

Potential Downsides and Considerations

While honey offers many benefits, it's not a perfect solution for every runner. It lacks the electrolytes (like sodium and potassium) that are crucial for long-distance performance and must be supplemented separately. Its sticky nature makes it less convenient to carry and consume than packaged gels, requiring runners to get creative with storage. Furthermore, honey is not suitable for vegans and is a high-FODMAP food, which could cause digestive issues for individuals with conditions like IBS. As with any fueling strategy, individual tolerance varies, and runners should experiment with honey during training, not on race day, to see how their body reacts.

Conclusion

For many runners, particularly those seeking a natural, less processed alternative to commercial energy products, honey is an excellent option. Its unique composition of quick and slow-absorbing sugars provides sustained energy for endurance activities, while its anti-inflammatory properties can aid in muscle recovery. Although not a complete solution—it lacks electrolytes and requires some creative packing—honey is a time-tested, cost-effective fuel that has helped athletes for centuries. By experimenting with timing and delivery, runners can harness the sweet power of honey to help improve their performance and recovery.

Explore more on honey for athletes from Runner's World.

Frequently Asked Questions

Yes, honey is an effective pre-workout snack due to its high concentration of simple carbohydrates (glucose and fructose). Consuming 1-2 tablespoons 30-60 minutes before a run can provide muscles with readily available fuel.

For runs lasting over an hour, endurance athletes need 30-60 grams of carbohydrates per hour. A tablespoon of honey contains roughly 17 grams of carbohydrates, so 2-3 tablespoons every hour can help maintain your glycogen stores.

Yes, honey can be a natural and effective alternative to commercial gels. Studies have shown similar performance benefits, and many runners find it to be gentler on their digestive system, though it is less convenient to carry.

Honey is beneficial for post-run recovery, particularly when combined with protein. Its carbohydrates help replenish depleted muscle glycogen stores, while its antioxidants can reduce inflammation and muscle soreness.

Adding a pinch of salt to honey, especially for longer runs or in warmer weather, can be beneficial. Honey does not contain electrolytes, and adding salt helps replenish sodium lost through sweat, aiding hydration and muscle function.

For most people, small quantities of honey are well-tolerated. However, excessive consumption of any simple sugar can cause gastrointestinal distress. Honey is also a high-FODMAP food, which may cause issues for individuals with sensitive stomachs.

To make honey portable, you can pour it into small, reusable gel flasks or use single-serve honey packets. Some runners use a small, sealed plastic bag, but reusable options are cleaner and more convenient.