What does a spoonful of honey do for working out? A natural performance and recovery aid

October 7, 2025 •

4 min read

According to research from the University of Memphis Exercise and Sports Nutrition Laboratory, honey is one of the most effective natural forms of carbohydrates to consume around your workout. But exactly what does a spoonful of honey do for working out? It provides a dual-action energy source for sustained performance and accelerates recovery.

Quick Summary

Honey provides a versatile and natural energy source for exercise, using both fast-acting glucose and slower-absorbing fructose for sustained fuel. It can boost endurance, replenish muscle glycogen stores after a workout, and serve as a cost-effective alternative to commercial sports gels.

Key Points

Dual-Action Energy: Honey's blend of glucose and fructose provides both a quick energy spike and a more sustained, steady release of energy for prolonged exercise.
Enhanced Endurance: Consuming honey during longer workouts helps maintain blood glucose levels and can delay the onset of muscle fatigue, enhancing performance.
Accelerated Recovery: Post-workout, honey helps rapidly restore muscle glycogen stores, especially when paired with a protein source to boost muscle repair.
Natural Alternative: As a natural, whole-food option, honey is a cost-effective and often more gut-friendly alternative to many processed sports gels and drinks.
Versatile Use: A single spoonful can be used before, during, or after exercise, mixed into drinks or snacks for a convenient energy and recovery boost.
Antioxidant Benefits: Honey's natural antioxidant and anti-inflammatory compounds can help reduce oxidative stress and muscle soreness after intense activity.
Glycemic Stability: Certain types of honey have a moderate glycemic index, resulting in a less drastic blood sugar fluctuation compared to pure glucose.

The science behind honey as a workout fuel

Honey is primarily composed of two simple sugars: glucose and fructose, each with unique metabolic pathways that make it an effective, dual-action fuel for athletes. A typical tablespoon of honey contains about 17 grams of carbohydrates, primarily from these two sugars. The different absorption rates of glucose and fructose are key to honey's athletic benefits. Glucose is absorbed quickly, providing an immediate energy spike, while fructose is absorbed more slowly through a different pathway, sustaining energy over a longer period. This balanced carbohydrate profile helps prevent the dramatic blood sugar crashes often associated with consuming a single-source, high-glycemic sugar. This makes it a strategic choice for fueling before, during, and after exercise.

Honey for performance: Pre- and during workout

For exercise lasting longer than 60 minutes, pre-workout carbohydrates are vital for maintaining blood glucose levels and delaying fatigue. Taking honey approximately 30 minutes before a workout can provide an accessible energy boost, as studies have shown it helps maintain more stable blood glucose levels than other carbohydrate sources during moderate-intensity exercise. For endurance athletes, consuming honey during prolonged exercise, such as cycling or running, can be as effective as commercial sports gels in providing energy and maintaining performance. Its liquid form and natural sweetness also make it easy to consume on the go.

Some athletes even combine honey with a pinch of salt to create a natural, homemade electrolyte drink, helping to regulate fluid balance and replace sodium lost through sweat. This can be a more gut-friendly option than many manufactured supplements containing artificial sweeteners that can cause stomach issues in some individuals.

Honey for recovery: Post-workout refueling

After an intense workout, your muscles' glycogen stores are depleted and need to be replenished to kickstart the recovery process. The post-exercise period is crucial for muscle repair and growth. This is where honey shines as an ideal carbohydrate source, especially when paired with a protein supplement.

Replenishes glycogen: Consuming honey after exercise helps replenish spent glycogen stores quickly, restoring energy levels for your next training session.
Enhances muscle repair: The combination of carbohydrates from honey and protein sources like Greek yogurt or a whey shake creates a potent synergy. The honey promotes an insulin release, which helps drive amino acids from the protein into your muscle cells to stimulate muscle protein synthesis and repair damaged tissue.
Reduces inflammation: Honey contains antioxidants and anti-inflammatory compounds that can help reduce muscle soreness and oxidative stress, speeding up recovery.

Practical ways to incorporate honey into your fitness routine

Pre-workout boost: Stir a tablespoon of honey into your coffee or tea 30 minutes before a workout, or drizzle it over a piece of whole-grain toast.
Energy gel substitute: During long runs or bike rides, portion honey into reusable pouches or simply carry honey sticks for a natural and portable energy hit.
Recovery shake: Blend a tablespoon of honey into your post-workout protein shake or add it to a bowl of Greek yogurt and berries.
Homemade sports drink: Mix one tablespoon of honey, a pinch of salt, and a squeeze of lemon into a bottle of water for a simple, natural, and effective rehydration drink.

Honey versus commercial sports products: A comparison


Feature	Honey	Commercial Sports Gels/Drinks
Composition	Natural blend of glucose and fructose, with trace minerals and antioxidants.	Primarily refined sugars like dextrose or maltodextrin, plus artificial flavors, colors, and sweeteners.
Energy Release	Dual-phase energy release due to fructose and glucose, helping to maintain stable blood sugar and sustained performance.	High glycemic index can cause a rapid spike and subsequent crash in blood sugar for some users.
Digestibility	Easily digestible and less likely to cause gastrointestinal issues for many users compared to synthetic alternatives.	Can cause stomach discomfort or cramping in some individuals due to the concentration of specific sugars.
Cost	Generally more cost-effective as a natural fuel source, especially when purchased in bulk.	Often more expensive per serving due to branding and specific ingredient formulations.
Additional Benefits	Provides natural antioxidants and anti-inflammatory properties that support overall health.	Primarily focused on providing carbohydrates and electrolytes, with limited additional nutritional benefits.

Important considerations and conclusion

While honey offers significant benefits for fueling exercise, it is important to remember that it is still a concentrated source of sugar and calories. Portion control is key. A single tablespoon is usually sufficient for a quick energy boost. For optimal results, honey should be part of a balanced nutritional diet rather than the sole source of fuel. Individuals with specific medical conditions, like diabetes, should consult a healthcare professional before making honey a regular part of their diet.

Overall, a spoonful of honey is a versatile, natural, and effective tool for any fitness enthusiast. Whether you need a quick energy source before a tough session, sustained fuel during endurance training, or a simple way to kickstart your recovery, honey offers a compelling natural alternative to highly processed sports supplements.

For further reading on the effects of natural sugars on athletic performance, the National Institutes of Health provides relevant studies and reviews, such as the systematic review on honey and exercise available through their library.

Conclusion: The spoonful of honey verdict

As a natural energy source, a spoonful of honey can serve as an excellent component of a workout nutrition strategy, providing both immediate and sustained carbohydrate fuel. Its combination of glucose and fructose supports endurance performance and, when combined with protein post-workout, aids in muscle repair and glycogen replenishment. For those seeking a natural, cost-effective alternative to commercial sports gels and drinks, honey is a proven option with added antioxidant benefits. When used appropriately and in moderation, it is a powerful, delicious, and convenient way to fuel your active lifestyle.

Frequently Asked Questions

For a pre-workout energy boost, take a spoonful of honey about 30 minutes before your exercise session. For endurance events, you can consume it every 30-60 minutes during the activity.

Honey is often considered a natural, cost-effective, and gut-friendly alternative to commercial sports products. Studies show it can be just as effective as glucose-based gels for fueling endurance activities, without the artificial ingredients.

Yes, honey can help reduce muscle soreness. Its anti-inflammatory and antioxidant properties assist in combating oxidative stress and inflammation that occurs after intense exercise, aiding in faster recovery.

A standard tablespoon (about 17g of carbs) is often a good starting point for a pre-workout boost. Endurance athletes may require two to three tablespoons per hour, depending on their activity intensity.

Yes, pairing honey with other foods can enhance its benefits. Combining it with a protein source like Greek yogurt post-workout is excellent for muscle repair, while mixing it with water, a pinch of salt, and lemon juice creates a natural electrolyte drink.

Yes, different types of honey have varying ratios of glucose to fructose, which affects their glycemic index (GI). Some types, like acacia, have a lower GI, providing a more sustained energy release, which can be beneficial for longer duration activities.

Individuals with diabetes should consult a healthcare professional before incorporating honey into their workout routine. While honey has a more moderate GI than refined sugar, it still impacts blood sugar levels and should be monitored carefully.