Honey for Endurance and Hybrid Athletes: A Science-Backed Fuel

Honey is a natural, science-backed carbohydrate fuel for endurance and hybrid athletes, from marathoners to HYROX competitors. Its glucose-fructose mix delivers fast, sustained energy and may be better tolerated during long or intense sessions. Research shows honey can match traditional sports products for performance and may even aid recovery and reduce muscle soreness. Here’s what the research says and how to use honey gels like Nectar Sport Energy Gel for training and racing.

Table of Contents

• Why Carbohydrates Matter for Endurance & Hybrid Performance

• Honey as a Dual-Carbohydrate Fuel Source

• What the Research Says About Honey & Exercise Performance

• Honey, Recovery & Muscle Soreness

• Honey Energy Gels: Practical Fuel for Hybrid & Endurance Events

• How to Use Honey Fuel in Training & Racing

• Bottom Line

Why Carbohydrates Matter for Endurance and Hybrid Performance

• Carbohydrates are the primary fuel during prolonged exercise. Adequate carbohydrate intake helps maintain blood glucose and delay fatigue ¹-⁴.

• Endurance athletes rely on carbs for sustained energy; hybrid athletes (like HYROX or CrossFit) need carbs to support repeated high-intensity efforts with limited rest ¹,⁴.

• Without sufficient carbs, both endurance and hybrid athletes experience earlier fatigue, decreased power and reduced repeatability of efforts ¹.

• Sports science guidelines generally recommend 30-60g of carbs/hour for moderate endurance; up to 90g/hour with multiple carb sources for prolonged high-intensity efforts ⁵-⁷.

Honey as a Dual-Carbohydrate Fuel Source

• Honey is around 80% carbohydrate, primarily glucose and fructose, the key sugars used by working muscles and liver ⁸.

• Honey contains multiple transportable carbohydrate sources (glucose + fructose), which may increase overall carb absorption and oxidation rates at high doses versus glucose alone⁸.

• Offers a low to moderate glycaemic response compared with some synthetic sports drinks, potentially stabilising blood sugar during exercise⁸. 

• Contains trace antioxidants and bioactive compounds that may support health and recovery (evidence still emerging)⁸.

What the Research Says About Honey and Exercise Performance

• Honey can fuel the body just as effectively as a traditional sports drink, supporting energy use and performance during 3 hours of steady cycling and a follow-up capacity test⁹.

• Drinking a honey beverage (6.8% carbs) during rehydration can help maintain your blood sugar, giving your muscles and brain the energy they need, and may boost running performance compared to water alone ¹⁰.

Takeaway → Honey can supply usable carbohydrates for endurance tasks; performance outcomes often mirror those seen with traditional sports carbs when matched for total carb amount.

Honey, Recovery & Muscle Soreness

• A double-blind study in strength-trained females found a honey-sweetened beverage (70g honey in 250mL water) significantly reduced DOMS and improved strength/endurance measures after exercise-induced muscle damage versus placebo ¹¹.

• Honey may aid recovery thanks to its anti-inflammatory and nutritional properties and provides carbs that help replenish glycogen after long or intense sessions, but more research is needed for endurance and hybrid athletes and getting carbs from whole foods is generally preferred over consuming 70g of honey after every workout⁸.

Honey Energy Gels: Practical Fuel for Hybrid & Endurance Events

• Honey gels such as Nectar Sport Energy Gel are a convenient, portable carbohydrate source suitable for endurance and hybrid training or racing.

• The natural glucose-fructose mix supports efficient absorption, helping deliver higher carbohydrate intakes during longer efforts.

• Compared with some conventional gels, honey gels use natural sugars and simpler ingredients, which may support steadier blood glucose and better tolerance for prolonged exercise ⁸,⁹.

How to Use Honey Fuel in Training & Racing

• Training <60 min → 1x Nectar Sport Energy Gel use during high-intensity sessions or if it’s been more than 2 hours since your last meal. Use it with your electrolyte/carb drink mix for hydration.

• 60-90 min sessions→ 30-45g carbs/hour = 1-2 Nectar Sport Energy Gels used with your electrolyte/carb drink mix for hydration.

• >90 min or HYROX race simulations→ 45-90g carbs/hour using mixed carb sources = 2-4 Nectar Sport Energy Gels used with your electrolyte/carb drink mix for hydration.

Bottom Line

• Honey is a scientifically viable carbohydrate source for endurance and hybrid athletes.

• Research shows it can match traditional sports carbs in metabolic responses during exercise.

• Early evidence suggests honey may also help with recovery and muscle soreness after damaging exercise, however quantity is high.

• Honey energy gels like Nectar Sport Energy Gels offer a natural, performance-oriented fuelling option for long efforts and events requiring sustained intensity plus strength.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

Reference List

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11. Hemmati H, Alkasasbeh WJ, Hemmatinafar M, Salesi M, Pirmohammadi S, Imanian B, Rezaei R. Effect of a honey-sweetened beverage on muscle soreness and recovery of performance after exercise-induced muscle damage in strength-trained females. Front Physiol. 2024 Sep 17;15:1426872. doi: 10.3389/fphys.2024.1426872. Erratum in: Front Physiol. 2024 Dec 04;15:1523903. doi: 10.3389/fphys.2024.1523903. PMID: 39355153; PMCID: PMC11442837.

Disclaimer:

The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.