Honey to the Rescue
Energy gels are a staple in endurance sports, but not all gels come from a lab. Some come straight from nature. With growing awareness around gut health, ingredient transparency, and sustainable fueling, natural options like honey-based energy gels are rising in popularity. This article explores why clean carbohydrates matter, how dual-carb fuelling works, and where raw honey fits into the conversation.
Why Carbs Matter in Endurance Performance
Your body runs on two key energy sources during exercise: fats and carbohydrates. While fats are great for low-intensity efforts, carbohydrates are your go-to during higher-intensity output like races, hill climbs, or intervals. But here’s the limitation: even a well-fueled athlete only stores about 90 minutes’ worth of glycogen. That’s why mid-race carb intake is essential. Energy gels—especially those with dual-carb sources—fill that gap.
What Are Dual-Source Carbohydrates?
Dual-source carbs refer to a combination of glucose and fructose, which are absorbed via two separate intestinal transporters (SGLT1 for glucose and GLUT5 for fructose). This means your body can absorb more carbs per hour—up to 90g or more—without overwhelming one transport system. Studies show that combining glucose and fructose leads to higher carbohydrate oxidation rates and improved performance, with reduced gastrointestinal distress compared to glucose alone (Currell & Jeukendrup, 2008).
Honey: Nature’s Built-In Dual-Carb Blend
Honey is naturally composed of approximately 1:1 glucose to fructose, making it an ideal dual-carb fuel source without any chemical engineering. This unique ratio allows for efficient energy delivery and absorption during intense endurance efforts. In fact, research published in the Journal of Strength and Conditioning Research (Earnest et al., 2004) found that honey was just as effective as commercial carbohydrate gels in improving cycling performance over 64km.
In another study published in the International Journal of Sport Nutrition and Exercise Metabolism (Kreider et al., 2007), honey outperformed dextrose at maintaining blood glucose levels and power output during prolonged cycling.
Why Jarrah Honey Is in a League of Its Own
While most raw honeys offer a near-even split of glucose and fructose, Jarrah honey—sourced exclusively from Western Australia's Jarrah tree—naturally tips the scale closer to a 2:1 ratio of fructose to glucose. Why does that matter? Because fructose is absorbed through a separate pathway than glucose, a higher fructose content means more efficient carbohydrate transport into your bloodstream. It essentially opens a second lane on the carb highway, reducing bottlenecks and supporting smoother energy delivery during sustained efforts.
This unique ratio also contributes to Jarrah honey’s low glycemic index, offering a more gradual release of energy and helping to avoid the spike-crash cycle common with high-glucose fuels. While all honeys have their place in nature’s toolkit, Jarrah honey’s naturally optimised carbohydrate profile, antibacterial properties, and rare floral origin make it a standout choice for endurance fuelling.
The Clean Advantage: Gut-Friendly and Functional
What sets honey apart isn’t just its carb composition—it’s also more gut-friendly. Because honey is composed of monosaccharides, it requires minimal digestion and places less stress on the gastrointestinal system. Many athletes report less bloating, fewer cramps, and better long-term tolerance when using honey-based gels versus synthetic ones packed with acidity regulators and artificial flavorings.
Plus, honey contains naturally occurring antioxidants, enzymes, and trace minerals—bonus benefits not typically found in synthetic gels.
Balancing Nature with Innovation
Lab-formulated energy gels absolutely have their place. They offer precise dosing, a wide range of flavours, and added electrolytes or caffeine. But for athletes who prioritize clean eating, digestive health, or simply want a more natural solution, honey-based energy gels provide a powerful and proven alternative.
Instead of positioning natural and lab-based options as either/or, consider them part of a broader fuelling toolbox. For longer efforts, rotating between lab and nature might be the smartest move of all.
Final Thoughts
Clean, dual-source carbohydrate fueling isn’t just about performance—it’s about feeling good while performing at your best. Honey delivers a time-tested, gut-friendly, and scientifically-supported fuel source for endurance athletes. Whether you're chasing a podium or just trying to finish strong, a honey energy gel might be the most natural edge you can get.
References
Earnest, C. P., et al. (2004). The effect of honey compared to sucrose and maltodextrin on blood glucose and exercise performance. Journal of Strength and Conditioning Research, 18(1), 174-179.
Kreider, R. B., et al. (2007). Effects of ingesting honey and glucose beverages on endurance exercise performance. International Journal of Sport Nutrition and Exercise Metabolism, 17(6), 561–583.
Currell, K., & Jeukendrup, A. E. (2008). Superior endurance performance with ingestion of multiple transportable carbohydrates. Medicine & Science in Sports & Exercise, 40(2), 275-281.
Jeukendrup, A. E. (2010). Carbohydrate and exercise performance: the role of multiple transportable carbohydrates. Current Opinion in Clinical Nutrition and Metabolic Care, 13(4), 452–457.