Why do runners eat honey before a race?: A Comprehensive Guide to Natural Race Fueling

October 1, 2025 •

3 min read

In a 2011 study published in the Journal of Sports Sciences, researchers found that the blend of carbohydrates in honey maximized absorption, helping fuel athletes during strenuous exercise. This provides a scientific basis for why do runners eat honey before a race, leveraging its natural sugars for an energy boost that is often easier on the stomach than artificial gels.

Quick Summary

Runners consume honey before a race for its easily digestible blend of glucose and fructose, which provides both a fast and sustained energy release. It offers a natural, less processed alternative to commercial energy gels while helping to maintain glycogen stores and delay fatigue.

Key Points

Natural Energy Source: Honey provides a natural blend of glucose for a quick energy spike and fructose for a sustained, slower release of fuel during exercise.
Dual-Carbohydrate Absorption: The combination of glucose and fructose allows the body to absorb carbohydrates more efficiently, maximizing energy uptake during endurance events.
Natural Alternative to Gels: Honey offers a less processed, gentler-on-the-stomach option compared to many commercial energy gels that contain artificial ingredients.
Additional Health Benefits: Beyond fueling, honey contains antioxidants and anti-inflammatory compounds that can help reduce exercise-induced oxidative stress and aid in muscle recovery.
Cost-Effective and Readily Available: As a staple pantry item, honey is a significantly more affordable fuel source than specialized sports nutrition products.
Digestibility: Many runners find honey to be easier on their digestive system, reducing the risk of gastrointestinal issues during a race.

The Science Behind Honey as a Runner's Fuel

For decades, runners have sought reliable, easily digestible carbohydrates to fuel their performance. Honey has become a natural option for many athletes. Its effectiveness stems from its unique sugar composition and how the body utilizes it.

The Dual-Sugar Advantage: Glucose and Fructose

Honey contains a blend of glucose and fructose, along with water, vitamins, minerals, and antioxidants. Glucose provides a quick energy boost, being rapidly absorbed by the body. Fructose is absorbed more gradually, offering a sustained energy release over time. This combination of fast and slow sugars helps runners with both immediate and prolonged energy needs, aiding in maintaining pace and preserving muscle glycogen. Research has shown that this carbohydrate mix enhances absorption, allowing the body to take in more fuel.

Comparing Honey to Commercial Energy Gels

Honey provides a natural alternative to commercial energy gels. While gels are convenient, they often contain artificial ingredients that can cause digestive issues in some runners. Raw honey is generally gentler on the stomach.

Honey vs. Energy Gels for Runners


Feature	Honey (Natural)	Commercial Energy Gels
Carbohydrate Source	Natural blend of glucose and fructose	Often maltodextrin or processed sugars
Digestion Speed	Rapid initial absorption (glucose), followed by sustained release (fructose)	Designed for ultra-fast absorption
Natural Ingredients	100% natural, unprocessed ingredients in raw varieties	May contain artificial flavors, colors, and preservatives
Gut Comfort	Generally easier on the stomach for many runners	Can cause gastrointestinal distress in sensitive individuals
Micronutrients	Contains trace amounts of vitamins, minerals, and antioxidants	Typically fortified with electrolytes and sometimes caffeine
Cost	Often more affordable per serving	Pricier per serving due to specialized packaging and formulation
Convenience	Can be messy, requires DIY packaging for on-the-go fueling	Convenient, pre-packaged, and easy to consume during a run

Optimal Timing and Consumption Methods

Timing is key when using honey as a pre-race fuel. Consuming a carbohydrate source 30-60 minutes before a race is generally recommended to allow for absorption and prevent blood sugar fluctuations. One tablespoon of honey contains about 17 grams of carbohydrates.

Here are a few popular methods for consuming honey pre-race:

A Spoonful Alone: A simple and direct method for a quick boost.
On Toast or a Bagel: Combining honey with toast or a bagel offers a more substantial pre-race option.
In a Smoothie: Mixing honey into a smoothie can provide easily digestible energy.
Honey-Water Mix: For longer races, a diluted honey mixture can be consumed throughout the event.

Additional Health Benefits for Athletes

Beyond being a carbohydrate source, honey offers other benefits for runners. Its antioxidants can help counter exercise-induced oxidative stress. Some research suggests anti-inflammatory effects that may aid muscle recovery. Honey's natural antimicrobial properties can also support immune health during intense training.

How to Integrate Honey into Your Routine

Adding honey to your training and race nutrition requires experimentation. Test different amounts and timings during training runs to see what works best for your body. Options like a bagel with peanut butter and honey can be a reliable pre-race meal. For fueling during a race, consider pre-portioned packets or a honey and water mixture. Further details on honey's effects on exercise can be found in research like the study in the Indian Journal of Physiology and Pharmacology.

Conclusion: A Natural Boost for Peak Performance

Honey's natural composition, with its blend of fast and slow-releasing sugars, makes it an effective and easily digestible fuel for runners. It provides a natural alternative to commercial energy products, offering similar performance advantages with fewer artificial ingredients and potential digestive benefits. By understanding its properties and practicing with different consumption methods, runners can effectively incorporate honey into their nutrition plans to optimize performance on race day.

Frequently Asked Questions

Studies have shown that honey can be just as effective as commercial sports gels for fueling endurance performance. Its natural blend of sugars maximizes absorption and can be gentler on the stomach for some runners.

For races longer than an hour, aim for 1-2 tablespoons of honey approximately 30-60 minutes before the start. This provides a quick boost of about 17-34 grams of carbohydrates, depending on the serving size.

Raw, unprocessed honey may contain more enzymes, pollen, and antioxidants than pasteurized honey. These additional components are believed to offer extra health benefits, but both raw and processed honey are effective carbohydrate sources.

While generally well-tolerated, consuming too much of any simple carbohydrate, including honey, can cause stomach issues. It is important to experiment with honey during training runs to determine your ideal dosage and timing.

To avoid a sticky mess, runners can use pre-packaged honey packets, reusable gel flasks, or simply portion honey into a small sandwich bag. Mixing honey with water in a reusable bottle is another convenient option.

Yes, many runners combine honey with other easily digestible carbohydrates for a more balanced pre-race snack. Good options include spreading it on a banana, toast, or a bagel, or stirring it into oatmeal.

Other natural carbohydrate sources for runners include dates, raisins, dried fruit, bananas, and maple syrup. These also provide easily digestible sugars for fueling performance.