Honey has been used by humans as a natural sweetener and energy source to sustain work and physical performance for thousands of years. Recently, it has re-emerged as a natural option for fuelling exercise, with some social media users claiming it’s the perfect thing to eat before a workout if you need an energy boost.

Interestingly, Sebastian Sawe, the first man to run a sub two-hour marathon, fuelled up before his race with bread and honey.

Research actually does suggest honey can work comparably to commercial products such as energy drinks and gels. But where it may be most beneficial is when it’s used as a recovery tool.

Honey is primarily made up of carbohydrates – more specifically, glucose and fructose which are simple sugars. These carbs provide a rapid and accessible source of energy, which is particularly useful during exercise when the body needs fuel quickly.

Our bodies store carbohydrate as glycogen in the muscles and liver. These stores are depleted during moderate‑to‑high intensity exercise – especially during prolonged bouts of physical activity lasting longer than 60 minutes. When glycogen levels fall, fatigue increases and performance declines.

Consuming carbohydrates before or during exercise ensures energy is available, allowing us to sustain exercise for longer.

The science behind honey’s role in exercise is therefore straightforward: it supplies fast‑acting energy when needed. However, what is more interesting is that honey contains a........

© The Conversation