Long before energy gels came in foil packets, athletes were fueling with honey. Ancient Olympians reportedly ate honey and figs before competing. Today, marathoners, cyclists and hikers still carry it. Here's why honey works as quick energy, and how to use it well.
Honey's sugar profile
Honey is roughly 80% sugar and 17% water. Most of that sugar is fructose (about 38%) and glucose (about 31%), with smaller amounts of other sugars.
That mix matters. Your body absorbs glucose and fructose through different transporters in the gut. Sports nutrition research has found that combining the two can let athletes absorb more carbohydrate per hour than glucose alone during long exercise. Many commercial gels and drinks now use glucose-fructose blends for that reason. Honey has that combination naturally.
What the research says
- A University of Memphis study found that cyclists who consumed honey during a simulated 64km time trial improved performance compared with a placebo, and performed similarly to those who took a dextrose (glucose) gel.
- Other small studies have compared honey with sports gels and found broadly similar effects on blood sugar and performance.
The takeaway: honey appears to be a reasonable, whole-food alternative to commercial gels for many athletes. The studies are small, so individual tolerance matters most.
How much do you need?
Sports nutrition guidelines generally suggest:
- Under an hour of exercise: most people don't need extra carbohydrate during the session.
- 1 to 2.5 hours: about 30 to 60 grams of carbohydrate per hour.
- Longer than 2.5 hours: up to about 90 grams per hour, using glucose-fructose mixes, if your gut has been trained to handle it.
One tablespoon of honey has about 17 grams of carbohydrate. A 14g packet has a little less.
When to take it
- Before: 15 to 30 minutes before a hard session, a little honey can top up your energy, ideally with a small snack.
- During: every 30 to 45 minutes on long runs, rides or hikes. Wash it down with water.
- After: Pair honey with protein, such as Greek yogurt or a smoothie, to help replenish glycogen.
Tips for using honey as fuel
- Practice in training. Never try new fuel on race day.
- Drink water with it. Concentrated sugar without fluid can upset your stomach.
- Use packets. Jars and squeeze bottles are messy on the move.
- Mind the heat. Honey becomes runnier in hot weather, which can make it easier to squeeze but messier to open.
Honey vs gels: quick comparison
| Honey | Typical energy gel | |
|---|---|---|
| Ingredients | One whole food | Often maltodextrin, fructose, additives |
| Sugars | Glucose + fructose | Varies; often glucose-fructose blends |
| Electrolytes | Trace | Often added sodium |
| Caffeine | None | Some versions contain caffeine |
| Flavor | Varies by honey | Engineered flavors |
On very long or hot efforts, you'll also need sodium and fluids, which honey alone doesn't supply.
Everyday energy, not just workouts
You don't need to be an athlete to use honey for a lift. A small amount can help on a long hike, a busy travel day or a hectic afternoon when lunch was hours ago. The key is pairing it with real food when you can. Honey on its own gives you fast-acting sugar; honey with protein, fat or fiber, such as peanut butter on whole-grain toast, gives you energy that lasts longer. And if you're sedentary most of the day, keep portions modest, since quick sugar is most useful when you're actually burning it.
Fuel with function
HYVE Mind Focus & Memory comes in 14g single-serve packets that slip into a running belt or jersey pocket. Each packet is 100% raw, USDA Organic honey with 222mg of organic lion's mane extract (20:1, from 100% fruiting body), 80mg of L-theanine, organic raw cacao, organic bee pollen and organic vanilla. That's 45 calories, zero caffeine, and a vanilla-chocolate taste that beats most gels.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Not for infants under 12 months or anyone with bee or bee-product allergies.
