The Science Behind Honey-Based Energy Gels for Runners

Why Honey Makes the Best Energy Gel for Runners
What makes honey the perfect energy gel for running? Honey contains natural carbohydrates, primarily glucose and fructose, which are essential for fueling endurance activities. While exercising, we burn through glucose, our body’s primary energy source. After about 90 minutes, energy stores deplete, causing fatigue. This is when carbohydrate supplementation, like honey, becomes crucial.

Energy gels typically contain glucose and fructose, but honey has a higher amount of fructose, providing both quick and sustained energy. This makes honey-based gels ideal for long-distance running.

Scientific Backing for Honey-Based Gels
A 2019 study by Hills et al. compared honey with other carb-based supplements. Honey provides similar performance benefits, including blood glucose regulation, fatigue management, and immune support—advantages that many synthetic gels lack. Honey’s unique composition helps athletes maintain stamina and recover more effectively.

Practical Tips for Runners Using Honey-Based Gels
For runs over 90 minutes, it's recommended to consume 30–90 grams of carbs per hour. Our Bee Fast gels provide 30 grams of carbs per serving, making them perfect for fueling longer runs. Pair them with a liquid carbohydrate mix and water to meet your energy needs and optimize performance.

 Hills, S. P., Mitchell, P., Wells, C., & Russell, M. (2019). Honey Supplementation and Exercise: A Systematic Review. Nutrients, 11(7), 1586. https://doi.org/10.3390/nu11071586