The Scientific Reasons Honey Fuels a Runner
For centuries, honey has been recognized for its nutritional and therapeutic properties. For runners, its benefits go beyond a simple sweetener, providing a potent and natural source of energy to power performance. Its composition of different sugars offers a distinct advantage over single-source carbohydrates, helping runners maintain consistent energy levels without the dramatic spikes and crashes associated with refined sugars.
Dual-Action Carbohydrate Blend
One of the most significant advantages of honey for runners is its unique mix of simple carbohydrates. Composed primarily of fructose and glucose, honey provides a dual-action energy release. Glucose is absorbed quickly into the bloodstream, offering an immediate burst of energy to fuel working muscles. Fructose, on the other hand, is metabolized more slowly by the liver before being used for energy, providing a sustained release to prevent energy slumps during a long run. This combination ensures a steady supply of fuel, making it ideal for both short, high-intensity efforts and prolonged endurance events. Research has also indicated that using a blend of different carbohydrates, like the one found in honey, can maximize carbohydrate absorption and utilization by the body.
Gentle on the Stomach
Many runners experience gastrointestinal distress from highly processed sports gels and chews. The artificial ingredients and concentrated sugars can cause stomach upset and bloating during a run. Honey, as a less processed, natural food, is often gentler on the digestive system. Athletes with sensitive stomachs or those seeking a "food-first" approach to their nutrition may find honey to be a more tolerable and effective fuel source. This natural digestibility helps runners focus on their performance rather than on stomach issues.
Antioxidant and Anti-inflammatory Properties
Beyond its function as a carbohydrate source, honey also contains beneficial compounds like antioxidants (polyphenols and flavonoids), vitamins, and minerals. Intense and prolonged running can lead to increased oxidative stress and inflammation in the body. The antioxidants in honey help combat this stress, potentially aiding in muscle recovery and reducing post-exercise soreness. Manuka honey, in particular, is known for its high concentration of methylglyoxal (MGO) and potent anti-inflammatory effects, making it a popular choice for athletes seeking enhanced recovery.
How to Incorporate Honey into Your Running Routine
Incorporating honey into your fuelling strategy is simple and can be adapted to your specific needs. Here are a few ways runners can use honey:
- Pre-run fuel: For a quick energy boost before a run, a tablespoon of honey can be consumed 30-60 minutes beforehand. It can be taken straight, drizzled on toast or oatmeal, or mixed into a pre-workout drink. Combining it with other carbohydrates, like a banana or toast, can provide a more balanced fuel source.
- Mid-run fuel: For longer distances exceeding 60-90 minutes, honey can be used during the run to maintain energy levels. A small, portable packet of honey provides a similar effect to an energy gel. Aim for 30-60g of carbohydrates per hour, which equates to two to three tablespoons of honey.
- Post-run recovery: After a strenuous workout, honey can help replenish depleted glycogen stores. Pairing it with a protein source, such as mixing it into a post-run shake or adding it to Greek yogurt, can optimize muscle repair and recovery.
Honey vs. Commercial Energy Gels
| Feature | Honey | Commercial Energy Gels |
|---|---|---|
| Composition | Natural sugars (fructose & glucose), trace minerals, antioxidants | Processed sugars (maltodextrin, fructose), synthetic flavourings, electrolytes |
| Energy Release | Dual-release (fast and slow) due to fructose/glucose blend | Often faster-acting, designed for rapid absorption |
| Digestibility | Gentle on the stomach; less likelihood of gastric distress | Can cause stomach upset in some individuals due to artificial ingredients and high concentration |
| Additives | All-natural with no artificial colours or preservatives | May contain artificial flavours, colours, and sweeteners |
| Convenience | Can be messy to carry; requires DIY solutions (e.g., small bags, reusable flasks) | Conveniently packaged in tear-off sachets for easy consumption |
| Cost | Generally more affordable per serving compared to gels | Often more expensive per serving |
Potential Downsides and Considerations
While honey offers many benefits, it is not without considerations. Some runners might find the sticky nature of carrying honey messy during a run. Pre-portioning into small reusable flasks or packets can mitigate this issue. Additionally, while the glucose-fructose blend provides sustained energy, consuming a large amount of honey before a short, intense run without proper timing could potentially lead to a rapid blood sugar spike followed by a crash. As with any fuelling strategy, individual responses vary, so it's best to experiment with timing and amounts during training to see what works best for your body.
Conclusion: A Sweet, Natural Edge for Runners
Ultimately, the reasons why do runners have honey before a run are rooted in its simplicity and effectiveness. It serves as a natural, easily digestible, and scientifically supported carbohydrate source that provides both immediate and sustained energy. Unlike many synthetic sports supplements, honey offers additional antioxidant and anti-inflammatory benefits, which can aid in recovery. While commercial gels offer convenience, honey provides a clean, whole-food alternative that can be a valuable tool in any runner's nutritional toolkit. By understanding its composition and how to use it effectively, runners can tap into nature's sweet fuel for a competitive edge and better performance. This whole-food approach aligns with a growing movement towards more natural nutrition in sports. It’s a time-tested strategy that has been used by athletes for centuries, proving that sometimes the simplest solutions are the most effective.
Using Honey for Improved Athletic Performance
For further insights into the role of natural energy sources in athletic performance and recovery, including the benefits of honey, you can consult research published by institutions such as the National Institutes of Health.
