At every marathon, you see them en masse along the side: small, sticky sachets of energy gel that runners consume during the race. But is that actually the best option, or can a simple pot of honey work just as well during 42.2 kilometers? We put honey and marathon gels against each other.
What's in a Marathon Gel?
Most marathon gels consist of a mix of refined sugars (often maltodextrin and fructose), water, flavorings, and preservatives. They are designed to be quickly absorbed and easy to carry in a small sachet. The idea is simple: a lot of energy in a small volume, so you can easily consume it while running.
What's in Honey?
Honey, unlike a gel, consists of only one ingredient: honey. No artificial flavors, no additives, no long list of E-numbers. However, like a gel, honey does contain a combination of glucose and fructose, the two sugars that your body absorbs through different routes. That is precisely the characteristic that gel manufacturers also use to formulate their products.
Honey and Marathon Gels: What Does Research Say?
Research among trained cyclists who received 90 grams of honey per hour showed that performance was comparable to using regular sports gels. For runners who drank a drink based on acacia honey after a training session, participants in a subsequent session could even run further than without that drink. Not every study found a clear difference with water or sports drinks, so it is not a guarantee. What the studies do show: honey seems to fall into the same category as a gel in terms of absorption and energy supply, without the artificial additives.
Practical During the Marathon: Honey or Gel?
| Honey | Marathon Gel | |
|---|---|---|
| Ingredients | Only honey | Refined sugars, flavorings, preservatives |
| Taste | Naturally sweet | Often sweet with artificial flavor |
| Carrying while running | Small jar, squeeze bottle or sachet | Standard packaged in easy sachet |
| Price per serving | Usually lower | Usually higher |
| Availability at aid stations | Bring your own | Often distributed by organizers |
The practical disadvantage of honey during a marathon is that the organization usually distributes gels along the course, while you have to bring your own honey, for example in a small jar or squeeze bottle in your running belt. For those who prefer not to consume artificial additives during 42 kilometers, that is a small effort for a more natural alternative.
Which Honey Do You Bring?
For use while running, you preferably choose a type of honey that is mild in taste and dissolves easily, such as acacia honey — the same type of honey used in research on runners. Do you want to taste a few types first before making a choice for race day? View our sample packs, or discover the entire range on our honey collection. Also read our comprehensive guide on honey during running for practical dosage advice during your training and race.
Frequently Asked Questions
Can I bring honey during a marathon? Yes, in a small jar or squeeze bottle. Keep in mind that you have to bring it yourself, unlike gels which are often distributed by the organization.
Is honey as effective as a marathon gel? Some studies show that performance is comparable, especially in recovery between two efforts. Not every study found a clear difference with other carbohydrate sources.
Why does a marathon gel contain different ingredients than honey? Gels are industrially produced and often contain extra flavorings and preservatives to optimize shelf life and volume. Honey is a natural product without additives.
Can I switch between honey and gels during a marathon? You can, although it is wise to test this beforehand during training, so you know how your stomach reacts to the combination.
