Honey for Runners – Nature’s Fuel

When you think of honey, what is the first thing you think of?  Maybe bees or a sweet, sugary treat.. But do you think of honey being a great food for runners?

While maybe you should!  Honey has many benefits that make it a good food option for runners. 

This article will review the nutrient breakdown of honey, why it is a great food item for runners, and some ideas of how and when to eat it.

Let’s learn more!

Nutrition breakdown of honey

As expected, honey is mostly made of carbohydrates.  It is a sweet, sugary food item.  There are only trace amounts of protein, fats, or vitamins and minerals.

Honey is an easily digestible, simple sugar.  Which makes it a good option for runners to consume during, before or after their run.

There are many products on the market that contain honey as one of their main ingredients.  This may be something you want to look out for if you enjoy the taste and flavor of honey.

You can also take pure honey with you on your runs if you would like!  This would be an easy and delicious fueling option!

How runners can eat honey

Honey is an extremely versatile food.  Its main purpose is to add sweetness to something, what could be better than that!  You can use it in your breakfast, lunch or dinner.  

Honey can be added in food for your pre run fuel, as a snack or in a smoothie, during your run, or after your run.  The opportunity is endless to enjoy this delicious food.  

The carbohydrates in honey make it a great option to add in to your pre-run fuel.  Some examples of this are:

  • Toast with peanut butter and honey
  • Yogurt parfait with honey and granola
  • Mixed fruit with honey
  • Honey cornbread
  • Blueberry muffin with honey
  • Biscuits with honey
  • Oatmeal with mixed fruit and honey
  • Banana and honey sandwich

Honey can also be incorporated in your long run nutrition plan.  You can either eat plain honey as a fuel source, or you can eat a product that is pre-made with honey.

Runners need about 30-60g of carbohydrates per hour during their long run.  A tablespoon of honey contains 17g of carbohydrates, so a few tablespoons of honey per hour during your long run could be the perfect fuel! This could be especially important for marathon training.

You could create a pouch to carry your honey in, place it in a plastic bag and cut a small hole in the edge, or mix it with water to sip throughout your run.

Honey can play a role in post run nutrition.  Post run you will want to eat carbohydrates in addition to a protein source.  You can eat any of the items mentioned above for pre run nutrition after your run along with many other recipes.

Honey is also a natural sweetener that can be added to things such as green tea to help improve hydration after your run.

The possibilities are virtually endless for what you can use honey for as a runner.

Why is honey a good choice for runners?

Honey is good for runners because it can be used in many different ways.  You can eat honey before your run, after your run, or even during your run!

Honey can also be used to sweeten drinks such as teas to help improve hydration.

Carbohydrates are a runner’s best friend, so the carbs in honey can play a super important role in the lives of runners!

The verdict is…

Honey is a great choice for runners, and if you enjoy honey you should incorporate it into your diet as a runner.

Honey is made up mainly of carbohydrates making it a good choice for your pre run nutrition plan.  It can also be used during your run and after your run.

Add honey into your running nutrition training plan, I promise you won’t regret it!

As always, happy running! 🙂

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