How much honey for bodybuilding? A natural guide to fueling performance

October 18, 2025 •

3 min read

According to a study from Baylor University, consuming honey before a weightlifting session helped maintain blood glucose levels more effectively than other carbohydrate sources. For bodybuilders looking for a natural energy source, this research highlights the importance of understanding how much honey for bodybuilding is beneficial for performance and recovery.

Quick Summary

This guide details the appropriate honey dosages for bodybuilders before and after workouts, explaining the benefits for energy and recovery. It provides practical tips for integrating honey into a fitness nutrition plan effectively.

Key Points

Pre-Workout Fuel: Consume 1–2 tablespoons of honey 15–30 minutes before a workout for a quick and balanced energy boost.
Post-Workout Recovery: Mix 1–2 tablespoons of honey with your protein shake or meal immediately after training to replenish glycogen stores and aid muscle repair.
Natural vs. Processed Sugar: Honey offers a moderate glycemic response and contains trace nutrients, making it a better natural energy source than refined sugar or pure dextrose.
Balanced Energy Release: Honey's mix of glucose and fructose provides both immediate and sustained energy, preventing the energy spikes and crashes associated with simple sugars.
Combine with Protein: For optimal post-workout recovery, always pair honey with a protein source, as this stimulates insulin and enhances nutrient absorption for muscle repair.
Opt for Raw Honey: Raw, unprocessed honey retains more of its natural enzymes and antioxidants, offering greater health benefits for athletes.

The Role of Honey in a Bodybuilder’s Diet

Honey is a carbohydrate-rich food composed primarily of the simple sugars glucose and fructose. These natural sugars are readily available for the body to use as fuel, making honey a potentially effective and natural alternative to processed sugars and artificial gels in a bodybuilding nutrition plan. Unlike table sugar, honey provides a dual-carb source: glucose is absorbed quickly for an immediate energy boost, while fructose is processed by the liver and released more slowly for sustained energy. This balanced energy profile can be advantageous for both fueling and recovery.

Strategic Timing and Dosage

The key to using honey effectively for bodybuilding lies in strategic timing and proper dosage. Your intake should correspond with your energy needs throughout your training cycle.

Pre-Workout Honey

For a pre-workout energy boost, consuming a small amount of honey can help top off your muscle and liver glycogen stores. The goal is to provide accessible fuel without causing digestive distress or a rapid energy crash.

Dosage: 1–2 tablespoons (15–30 grams of carbohydrates).
Timing: 15–30 minutes before your workout session.
Preparation:
- Take it directly by the spoonful.
- Stir into a small glass of water or herbal tea.
- Combine with a pinch of salt to replenish electrolytes, especially for longer, more intense workouts.

Post-Workout Recovery

After an intense training session, replenishing depleted muscle glycogen is crucial for recovery and muscle growth. Combining a simple carbohydrate like honey with a protein source creates an optimal anabolic window for repair.

Dosage: 1–2 tablespoons (along with your post-workout protein shake or meal).
Timing: Within 30 minutes of finishing your workout.
Preparation:
- Add a tablespoon to your whey protein shake.
- Drizzle over Greek yogurt and fruit.
- Mix into a bowl of oatmeal.

Honey During Prolonged Exercise

For long, demanding workout sessions or endurance training lasting over 60 minutes, a sustained energy source is needed to prevent fatigue. Bodybuilders can use honey to maintain their energy levels throughout the session.

Dosage: A small spoonful every 30 minutes or so.
Preparation:
- Create a homemade energy drink by mixing honey with water and lemon juice.
- Use honey packets or sticks for on-the-go fuel.

Comparing Honey with Other Carbohydrate Sources

When choosing a workout fuel, it's important to understand how different carbohydrate sources behave. Here is a comparison of honey with dextrose and table sugar.


Feature	Honey	Dextrose	Table Sugar (Sucrose)
Energy Release	Steady, due to dual glucose/fructose source.	Rapid spike due to pure glucose composition.	Spike and crash, as it's broken down into glucose and fructose.
GI Level	Moderate, varying with floral origin.	High (Pure glucose).	High.
Nutrients	Contains trace amounts of vitamins, minerals, antioxidants, and amino acids.	Lacks nutritional value.	Lacks nutritional value (empty calories).
Recovery	Replenishes glycogen and provides amino acids for muscle repair.	Replenishes glycogen rapidly.	Less optimal due to nutrient absence.
Best For	Balanced, sustained energy for workouts and recovery.	Immediate glycogen replenishment post-workout.	Less ideal for consistent energy, more suited for non-workout use in moderation.

Which Type of Honey is Best?

For the most nutritional benefit, choosing raw, unprocessed honey is often recommended over commercially processed versions. Raw honey retains more of its natural enzymes, antioxidants, and trace nutrients that are often stripped away during pasteurization. Examples include raw clover honey or Manuka honey, known for its strong antibacterial properties. However, the key takeaway is that any honey is a superior choice to refined sugar for athletic performance.

Conclusion

In conclusion, honey can be a powerful, natural component of a bodybuilder's diet when used strategically. By consuming 1–2 tablespoons of honey roughly 15–30 minutes pre-workout, you can secure a balanced and sustained energy source. After training, another 1–2 tablespoons, paired with a protein shake, will accelerate glycogen replenishment and muscle repair. Choosing raw, unprocessed honey offers additional nutritional benefits, and its dual-sugar profile provides a more stable energy release compared to simple sugars like dextrose or table sugar. With this approach, bodybuilders can effectively utilize honey to naturally fuel their performance and optimize recovery, though it should always be part of a balanced, high-protein diet for muscle growth.

For more information on the health benefits and use of natural honey, refer to research compiled on the National Institutes of Health website.

Frequently Asked Questions

Yes, honey is an excellent pre-workout fuel for bodybuilders due to its easily digestible simple carbohydrates, which provide a quick and sustained energy release for muscles.

A general recommendation is 1 to 2 tablespoons (15–30 grams of carbohydrates) of honey approximately 15–30 minutes before exercising to provide optimal performance fuel.

For effective muscle recovery, consume 1 to 2 tablespoons of honey within 30 minutes of your workout, combined with a protein source, such as in a shake or mixed with Greek yogurt.

Honey is generally considered a better option than refined sugar and offers similar benefits to dextrose for athletic performance, providing a more balanced energy release and containing beneficial trace nutrients and antioxidants.

Honey alone does not build muscle, but it plays a supportive role by providing the carbohydrates needed to fuel intense workouts and replenish glycogen stores, which is essential for muscle growth when combined with adequate protein intake and a proper exercise regimen.

Opt for raw, unprocessed honey, as it retains more of its beneficial enzymes, antioxidants, and nutrients that can support overall health and performance.

Yes, for prolonged or endurance-based training, you can consume small, regular amounts of honey, for example, a small spoonful every 30 minutes, to maintain energy levels.