Article by Claire Peretta

I’ve officially hit that stage in my twenties when distance running has become a frequent pastime. As my mileage increases week by week, and month by month, quick, efficient fueling is becoming more of a necessity. 

You see, the body expends a large amount of energy during physical and mental activities, which can lead to a state of exhaustion. Prolonged physical activity, in particular, can lead to muscle fatigue, making your limbs feel heavy and requiring extra effort to move. This occurs because the body’s energy resources, such as oxygen and glucose, are being depleted. For context, glycogen stores are an endurance athlete’s primary source of energy, so being able to replenish that in a timely manner is incredibly important. Alas, this isn’t an exercise science lecture. So, suffice to say, this all led me to question how we can fuel our bodies in order to prevent or postpone this burnout.

Scrolling through Instagram reels this past year, I’ve seen much content relating back to the use of energy gels. These gels are portable packets of carbohydrates created for endurance athletes who need a fast-acting boost during intense activity. They hold off glycogen loss, as well as block fatigue in order to help maintain performance. Many even include electrolyte replacements or caffeine to help fluid remain balanced and/or reduce perceived exhaustion. But what about those, like myself, who have sensitive stomachs, don’t do well with caffeine, or simply want a more natural substitute? As I did more research, I kept coming across people who love to use honey as their preferred pick-me-up. Not only is it more cost-effective, but it is an all-natural energy replenisher that is said to have similar, and in some cases better, benefits. So, what exactly does honey bring to the table?

According to an article by Lauren Keating for Youth Runner Magazine, titled, How Honey Can Power Your Runs And Boost Performance, “…it’s believed that honey also aids in recovery and helps support a strong immune system.” In order to maintain peak performance, endurance athletes need to be able to “fill the gas tank” as efficiently as possible. 

Honey is a carbohydrate that does just that. Not only is it easier on the gut compared to thicker gel packets, but it is made up of fructose and glucose. These natural sugars provide energy, with glucose doing so the fastest, as it is absorbed swiftly and easily into the bloodstream, and fructose working as a slow-supplier, building up energy over time to support later activity. Thus, glycogen stores are replenished as quickly as they are depleted, allowing endurance athletes to stay energized and on pace — plus, it’s caffeine free! What more could you need?

Well, in addition to being an amazing source of fuel, honey also “stabilizes blood sugar,” notes Keating. This helps endurance athletes not only feel less sore, but able to continue to be active for longer. Furthermore, honey, having an abundance of antioxidants, aids in reducing inflammation and oxidative stress in the body, as well as serving as an antibacterial which supports the immune system. With all of these extra bonuses, why would you choose anything else?

So, if you’ve recently gotten into distance running like I have, or perhaps another endurance sport, honey seems to be a fantastic resource. It only takes 1-2 tablespoons every 30-40 minutes to keep your body in great endurance and recovery condition. Given its sweetness and delectably smooth texture, I think honey would make the task of energizing ourselves incredibly easy and delicious.

However, if, for whatever reason, honey isn’t your thing, other foods that work for rapid carbohydrate absorption include bananas, dried fruit, simple carbs like pretzels, and even salted whole foods such as small sandwiches with nut butter. In the end, what’s most important for endurance athletes is having the ability to maintain their performance and hold off exhaustion. No matter what you choose to fuel yourself with, these are just some natural energy boosting options to outpace your endurance fatigue!