Metro Nieuws recently reported that more and more athletes are using honey as an alternative to sports gels, and that research would show the same effect. An interesting signal, and enough reason for us to dive deeper into the underlying research ourselves. In this article, we share what we found and give our own perspective on what that means for those who want to use honey during exercise.
What Metro Reported
In short: the article states that, thanks to its combination of glucose and fructose, honey can work just as well as a sports gel, especially for recovery after a workout. As an example, a study is mentioned in which runners were able to run significantly further in a second training session after drinking a honey drink.
That triggered our curiosity: is this picture accurate when you look at the original studies, and is it really as straightforward as it seems?
Why Honey is an Attractive Alternative
Just look at the label of an average sports gel: a list of refined sugars, artificial flavors, and preservatives. Honey, on the other hand, has only one ingredient: honey. No additives, no processing steps, just what bees have been preparing for you for thousands of years. That makes honey a simple and attractive alternative for those who prefer not to ingest a list of E-numbers right before or after exercising.
And the best part is: you don't even have to compromise. While many sports gels have a sticky, artificial taste, honey simply tastes good. A spoonful before exercise, or a sandwich afterward, feels less like "taking in nutrition" and more like simply enjoying good food. That's precisely why more and more athletes are reaching for something as simple as honey from the cupboard, instead of tearing open another gel.
Our Perspective: What the Underlying Studies Show
When we examined the studies ourselves, we recognized the positive signal from the Metro article, but we also saw a more nuanced picture than the brief summary suggested.
To start: why would honey even be suitable for this? Honey largely consists of two types of sugar, glucose and fructose. Because these two sugars are absorbed through different routes in the intestines, the body can process them simultaneously. This same property is also why many sports drinks and energy gels contain a combination of multiple types of carbohydrates, instead of a single type of sugar.
Next, we looked at the studies themselves:
- In a study of trained cyclists, participants received 90 grams of honey per hour for three hours of cycling. The researchers found that performance was comparable to using regular sports gels.
- In another study, recreational runners drank a drink based on acacia honey after an initial run in the heat. In a second training session, two hours later, participants could run an average of about 10% further than during the first session.
- A systematic review on honey and sports performance concludes that relatively few controlled studies have been conducted to date, and that not every study found a clear difference between honey, sports drink, or water.
Our conclusion: the signal cited by Metro is correct, but the full picture is more nuanced. Honey appears to work at least as well as sports gels in some studies, especially when it comes to recovery between two efforts. However, other studies found no measurable difference compared to water or sports drinks. The picture is therefore positive, but not yet unequivocal — and we missed that nuance in the brief reporting.
How Much Honey Did Researchers Use?
The amounts of honey used in research ranged from a few tablespoons just before exercise to a honey drink consumed in small quantities during and after training. These are the amounts tested in scientific studies, not general advice. If you want to experiment with honey as an energy source yourself, it is wise to start small and see what works for you.
Switching to Honey Yourself?
Do you want fewer refined sugars and artificial additives yourself, and simply revert to something pure that has worked for centuries? In the study on runners, specifically acacia honey was used, partly because this type of honey has a mild taste and dissolves easily in a drink. Are you unsure which type of honey best suits your taste and training routine? Then check out our sample packs and discover for yourself which variant works for you, or dive directly into our full assortment on the honey collection.
Disclaimer
This article describes the results of scientific research and is intended as general information. Honingwinkel.nl makes no medical or health claims about its products. If you have doubts about your nutrition plan as an athlete, consult a dietitian or sports nutritionist.
Frequently Asked Questions
Is honey the same as a sports gel? Not exactly, but the composition of glucose and fructose in honey is similar in effect to what many sports gels contain. Research shows that performance is comparable in some cases.
Which type of honey has been most researched for athletes? In the available research, acacia honey has primarily been used, partly because this type of honey has a mild taste and dissolves well in a drink.
Does honey work better than water during exercise? That is not clear-cut. Some studies found no difference between honey, sports drink, or water. Other studies did see benefits, especially for recovery between two training sessions.
Can I simply replace my sports gel with honey? That is a personal choice. Research indicates that honey performs similarly in some situations, but everyone responds differently to nutrition during exertion. Try it during a training session first, not right before a competition.