Is honey good before a run? A natural fuel for runners.

October 2, 2025 •

4 min read

According to a study published in the Journal of Sports Sciences, honey performs just as well as commercial sports gels for endurance performance and blood sugar stabilization. But is honey good before a run for every athlete? The answer depends on your body, the timing, and how you choose to consume it.

Quick Summary

Honey offers a natural source of fast-absorbing carbohydrates, primarily glucose and fructose, making it an effective pre-run fuel. It delivers a quick and sustained energy boost, serving as a gentler alternative to some processed energy supplements. Optimal timing and proper dosage are key to maximizing performance and preventing gastrointestinal distress.

Key Points

Natural Dual-Energy Source: Honey provides both fast-acting glucose for an immediate energy boost and slow-releasing fructose for sustained endurance.
Effective and Affordable Alternative: Studies show honey performs comparably to commercial energy gels, offering a natural and more budget-friendly fueling option.
Timing is Crucial: Consume 1-2 tablespoons of honey about 30-45 minutes before a run for optimal energy absorption and to prevent stomach issues.
Aid for Recovery: The antioxidants in honey can help reduce exercise-induced oxidative stress and inflammation, aiding in muscle recovery post-run.
Pair with Protein for Recovery: For best post-run results, combine honey with a protein source like Greek yogurt to replenish glycogen and repair muscles.
Consider Digestion: Individual tolerance varies, and honey can be a high-FODMAP food, so test your body's response during training, not on race day.
Lacks Electrolytes: While a great carb source, honey lacks sufficient electrolytes like sodium, so it should be combined with water and salt or a dedicated sports drink for runs over 60 minutes.

The Science of Honey as a Pre-Run Fuel

As a food that has fueled athletes since ancient Greece, honey is more than just a sweet treat. Its chemical composition makes it an effective and readily available source of fuel for working muscles. Unlike refined table sugar, which is just sucrose, honey contains a balanced blend of simple sugars: glucose and fructose.

Quick and Sustained Energy

This unique combination of sugars provides a dual-action energy release. The glucose in honey is absorbed quickly into the bloodstream, offering an immediate energy boost to kickstart your run. The fructose, on the other hand, is absorbed more slowly, ensuring a steadier, more sustained release of energy to help power you through longer distances. This prevents the sharp energy spikes and subsequent crashes that can sometimes accompany pure glucose supplements.

Antioxidants and Other Benefits

Beyond its carbohydrate content, honey offers additional perks for athletes. Raw honey, in particular, contains trace amounts of vitamins, minerals, and antioxidants like flavonoids and phenolic acids. These antioxidants help combat oxidative stress and inflammation that naturally occur during intense exercise, which can aid in faster recovery. Some research also suggests that honey may have a positive effect on immune function, which can be temporarily suppressed after intense training.

Optimal Timing and Dosage

Just like any pre-run fuel, proper timing and dosage are critical to avoid stomach discomfort and maximize performance. Your body needs time to process the carbohydrates and get them to your muscles.

Pre-Run Fueling Guidelines

30–45 minutes before a run: For a quick energy boost, consume 1 to 2 tablespoons of honey. This allows enough time for the simple sugars to be absorbed and get to work.
During long runs (over 60 minutes): To prevent 'hitting the wall,' aim for 30–60 grams of carbohydrates per hour. This translates to roughly 2 to 3 tablespoons of honey per hour, which can be taken in small, consistent doses. Many runners find it convenient to use portable honey packets or mix honey with water in a small bottle.
After a run: Honey is also excellent for recovery. Pairing honey with a protein source, such as Greek yogurt or adding it to a recovery smoothie, helps replenish glycogen stores and repair muscle tissue within 30 minutes of finishing.

Honey vs. Commercial Energy Gels

For endurance athletes, the choice between honey and synthetic gels is often debated. While commercial gels are designed for convenience and specific nutritional profiles, honey offers a natural, often more affordable alternative.


Feature	Honey (Natural)	Commercial Gels (Synthetic)
Carbohydrate Source	Natural blend of glucose and fructose	Often maltodextrin and/or fructose
Energy Release	Steady release due to glucose-fructose mix	Can vary; some designed for rapid absorption
Digestion	Generally gentle on the stomach	Some may cause GI issues due to high concentration
Additives	No artificial colors, preservatives, or sweeteners	May contain artificial ingredients
Cost	Typically more affordable	Can be expensive per serving
Convenience	Can be messy; requires careful packaging	Individually packaged, easy to carry

How to Incorporate Honey into Your Pre-Run Nutrition

For best results, experiment with different methods during training to see what works for you. Never try a new fueling strategy on race day.

Simple Ways to Eat Honey Before a Run

Pure and Simple: Take a tablespoon of honey straight, or from a convenient honey stick or packet.
On Toast or Bagel: Spread honey on whole-wheat toast or half a bagel for a mix of simple and complex carbs.
With a Banana: Combine honey with a banana, a classic pre-run snack, to add potassium and an extra energy boost.
In Your Drink: Mix 1–2 tablespoons of honey with water and a pinch of salt to create a simple, DIY sports drink to maintain hydration and energy.
With Oatmeal: Stir honey into a small bowl of oatmeal for a sustained energy release, especially for longer training sessions.

Cautions and Considerations

While honey is an excellent fuel source for many, it's not a perfect fit for everyone. Those with irritable bowel syndrome (IBS) or sensitive digestive systems might find that honey, a high-FODMAP food, causes discomfort. It's also important to remember that honey is still a sugar and should be consumed in moderation as part of an overall balanced diet. For more comprehensive advice on building a sustainable running nutrition plan, refer to expert resources like REI's article on trail running nutrition.

Conclusion

When considering is honey good before a run, the answer is a resounding yes for most runners. It offers a natural, readily digestible source of both quick and sustained energy, rivaling commercial energy gels in performance studies. Its antioxidant properties also contribute to recovery and overall health. With proper timing and a bit of experimentation during training, honey can be a powerful and delicious addition to your pre-run fueling strategy.

Frequently Asked Questions

For a pre-run energy boost, consuming 1 to 2 tablespoons of honey is a good starting point. For longer endurance runs (over 60 minutes), aim for 2 to 3 tablespoons per hour, taking it in small, regular intervals.

You should consume honey approximately 30 to 45 minutes before your run. This gives your body time to digest the simple sugars and get them into your bloodstream for an effective energy boost without causing stomach upset.

Honey can be a natural and effective alternative to commercial energy gels, with studies showing similar performance benefits. It is also gentler on the stomach for many people and lacks artificial additives, but it may be messier to carry and doesn't contain electrolytes.

For optimal fueling, pair honey with other easily digestible carbohydrates like a banana, a piece of whole-wheat toast, or mix it into a small amount of oatmeal. This can help balance the energy release and provide extra nutrients.

No, honey does not contain sufficient electrolytes like sodium and potassium, which are crucial for muscle function and hydration during longer runs. For runs lasting over 60 minutes, it is important to supplement with a sports drink or consume foods rich in electrolytes.

Yes, honey is excellent for post-run recovery. The carbohydrates help replenish depleted glycogen stores, while its antioxidant and anti-inflammatory properties aid muscle repair. For best results, consume it within 30 minutes of finishing with a protein source.

Raw honey is generally considered a superior choice for athletes because it retains more natural enzymes, vitamins, and antioxidants that are often lost during the heating and filtering process of pasteurized honey. This gives it a higher nutrient profile.