How much honey to eat before a race? A definitive guide

October 14, 2025 •

4 min read

Studies from the University of Memphis have shown that honey can perform as well as commercial sports gels for improving endurance performance. Deciding how much honey to eat before a race is crucial for accessing its benefits as a natural, rapidly available energy source without causing stomach upset on race day.

Quick Summary

This guide provides practical recommendations on the optimal honey dosage and timing for athletes before a race. It explains the science behind honey's natural sugars, contrasts it with synthetic gels, and offers strategies for integrating this fuel into your training and race day plan.

Key Points

Optimal Dosage: A general guideline is 1–2 tablespoons of honey 30–60 minutes before a short race for an energy boost.
Endurance Fueling: For events over an hour, aim for 2–4 tablespoons of honey per hour, consumed in smaller, frequent doses.
Dual-Carb Advantage: Honey's blend of glucose and fructose provides both immediate and sustained energy for athletes.
Test During Training: Practice your honey fueling strategy during long training sessions to assess personal tolerance and prevent race day stomach issues.
Supplement Electrolytes: While honey provides carbs, endurance athletes should combine it with a source of electrolytes, like salt, for optimal hydration.
Consider Combinations: Pairing honey with a complex carbohydrate, like toast, can further stabilize energy levels for longer events.
Natural Alternative: Honey is a natural, easily digestible carbohydrate source that can be a messier but effective alternative to commercial gels.

The Scientific Rationale: Why Honey Fuels Athletes

Honey is an excellent fuel source for athletes due to its unique composition of carbohydrates. It is primarily composed of two simple sugars: glucose and fructose. Glucose is a fast-acting carbohydrate that provides a quick burst of energy, while fructose is absorbed more slowly through a different pathway, offering a more sustained energy release. This dual-carbohydrate system can help maintain stable blood sugar levels during prolonged exercise, preventing the dramatic spikes and crashes associated with single-source sugars. Furthermore, honey contains trace amounts of vitamins, minerals, and antioxidants that contribute to overall health and recovery. Unlike highly processed sports gels, honey is a natural, unprocessed food, which many athletes find easier to digest.

Dosage and Timing for Peak Performance

Determining the correct amount of honey to consume and the optimal timing is key to unlocking its benefits without risking gastrointestinal issues. Most sports nutrition guidelines recommend consuming 30–60 grams of carbohydrates per hour for endurance events longer than 60 minutes. Since one tablespoon of honey contains roughly 17 grams of carbohydrates, this translates to about 2–4 tablespoons per hour. The optimal timing depends on the race's duration and your body's individual tolerance. It is always critical to test your fueling strategy during training before using it on race day.

For short to moderate-length races (under 60 minutes), a quick energy boost is the main goal. Consuming 1 to 2 tablespoons of honey 15 to 30 minutes before the start can provide readily available glucose. For longer races (over 60 minutes), a more structured approach is needed. In addition to a pre-race dose, a tablespoon or two can be consumed every 30–45 minutes throughout the event to keep glycogen stores topped up and delay fatigue. Some athletes mix honey with water to create a homemade sports drink, making it easier to consume on the move.

Honey vs. Commercial Energy Gels


Feature	Honey	Commercial Energy Gels
Ingredients	Natural glucose, fructose, trace minerals, antioxidants.	Maltodextrin, fructose, water, electrolytes, and sometimes artificial flavors, colors, or caffeine.
Carbohydrate Mix	Dual-carb (glucose and fructose) provides both fast and slower-release energy.	Often formulated for rapid absorption with specific glucose/fructose ratios.
Digestion	Can be gentler on the stomach for some due to natural composition.	Some formulas can cause GI distress, especially if not tolerated well.
Cost	Typically more cost-effective per serving than commercial gels.	Varies by brand, generally more expensive than plain honey.
Portability	Can be messy unless packaged in reusable pouches or honey sticks.	Pre-packaged for convenience and easy, mess-free consumption during a race.
Electrolytes	Contains trace minerals, but may require additional salt intake for long races.	Fortified with sodium, potassium, and other electrolytes to replace losses from sweat.

Fueling Strategies and Combinations

The Honey and Salt Trick: For long races, combining honey with a pinch of salt can help replenish sodium lost through sweat. Simply mix 1–2 tablespoons of honey with 1/4 teaspoon of salt and a glass of water. This creates a natural electrolyte and carbohydrate solution. Remember that sodium needs increase with exercise duration and temperature, so adjust accordingly.
Honey on a Carbohydrate Base: Pairing honey with a complex carbohydrate source like whole-grain toast or oatmeal before a race can provide both immediate and sustained energy. For a pre-race breakfast 1–2 hours out, a small amount of honey drizzled over your usual carb-rich meal is a reliable option. A touch of protein from peanut butter can further stabilize energy levels.
Hydrating with Honey: Mix honey with water and a little lemon juice to create a simple, effective hydration drink. This is especially useful for maintaining energy and fluid balance during an endurance event.

Important Considerations and Best Practices

Practice with Honey First: Never introduce a new fueling strategy on race day. The golden rule of race nutrition is to practice with your food and drink during training sessions, especially long runs, to determine what works best for your body.
Assess Individual Tolerance: Everyone's digestive system is different. Some athletes, particularly those with conditions like IBS, may have difficulty processing fructose, which could make honey a poor choice for them. Pay close attention to how your body responds during training.
Hydration is Non-Negotiable: Honey provides carbohydrates, but it does not replace the need for adequate hydration. For intense or long-duration efforts, ensure you are also consuming sufficient water or an electrolyte-rich drink to prevent dehydration.
Source Your Honey Wisely: The nutritional content of honey can vary based on its floral source. Raw, unprocessed honey generally retains more natural enzymes and trace nutrients than highly filtered varieties. Sourcing from a local supplier can also introduce small amounts of pollen, which some believe may help with seasonal allergies.

Conclusion

For athletes seeking a natural and effective pre-race fuel, honey is a scientifically-backed option that provides both quick and sustained energy. The key to successful honey fueling lies in proper dosage, optimal timing, and thorough testing during training. While its natural blend of glucose and fructose offers a distinct advantage over single-carb sources, it is not a complete replacement for a balanced pre-race meal and proper hydration. By incorporating honey thoughtfully into your nutrition plan, you can harness its power to help you achieve your peak performance on race day.

Frequently Asked Questions

Studies show that honey can perform as well as commercial sports gels in providing energy and sustaining blood sugar levels during endurance exercise. Some athletes find natural honey easier on the stomach than processed gels, though gels are designed for convenience and often include electrolytes.

For short to moderate-length races, consuming 1–2 tablespoons of honey 15–30 minutes before the start is effective. For longer races, a similar dose can be taken every 30–45 minutes during the event to maintain energy levels.

Yes, honey can be used effectively during a long race. For events lasting over an hour, consider consuming 1–2 tablespoons every 30–45 minutes. You can carry honey in small, reusable pouches or mix it into a water bottle for easier access.

Eating too much honey or any simple carbohydrate at once can cause a sugar spike followed by a crash, leading to fatigue. It may also cause gastrointestinal distress, such as cramps or nausea, especially if you haven't tested it during training.

For long-duration exercise, especially in hot conditions, you will need to supplement with electrolytes. Honey contains only trace minerals. Combining honey with a pinch of salt or using an electrolyte drink is recommended to replace sodium and other minerals lost through sweat.

Raw, unprocessed honey often retains more natural enzymes, vitamins, and minerals than processed versions. While both provide carbohydrates, many athletes prefer raw honey for its more natural composition and potential added benefits.

To avoid mess, you can put measured servings of honey into small, sealable plastic bags, reusable energy gel pouches, or portable honey sticks. Another option is to mix it with water in a reusable sports bottle.