June 5, 2026, 8:30 am | Read time: 4 minutes
On social media, honey is increasingly touted as a natural pre-workout and recovery booster. But does the trend really deliver on its promises? Proponents claim that honey provides quick energy and may even be more effective than some often expensive energy gels. FITBOOK took a closer look at this fitness trend, examined the current research, and consulted nutrition experts and diabetologist Dr. Matthias Riedl.
What’s in Honey
Honey is much more than just a sweetener. The natural product consists of about 200 different compounds. The largest portion is made up of the sugars fructose (about 28 to 40 percent) and glucose (around 20 to 35 percent), which provide the body with quickly available energy.
In addition, honey contains numerous bioactive substances, including polyphenols and flavonoids, known for their antioxidant properties. Unlike regular table sugar, honey also contains natural accompanying substances such as enzymes, proteins, and minerals, making it nutritionally more complex.1
Can Honey Enhance Workout Performance?
Current research suggests that honey could offer benefits, especially for endurance activities. In one study, recreational runners achieved faster times in a 2.4-kilometer run after consuming honey compared to a placebo. The carbohydrates in honey, which provide quickly available energy and serve as fuel during exertion, are considered a possible explanation.2
Honey could also be an interesting natural alternative to traditional sports gels. In a study with trained cyclists, honey proved to be as effective as commercial carbohydrate products during a three-hour exertion. There were no significant differences in carbohydrate burning or gastrointestinal tolerance, indicating that honey can provide comparable energy supply.3
The combination of glucose and fructose, which provides the body with quickly available energy and could improve glycogen storage utilization, is considered a possible reason. This is also suggested by another study in which cyclists increased their endurance capacity from about 130 to 137 minutes after a fructose-rich breakfast.4
Nutritionist Dr. Matthias Riedl says: “Honey provides quickly available carbohydrates in the form of glucose and fructose. This can help maintain energy supply during longer endurance activities.”
Less Effective for Strength Training
The results for strength training are much more reserved: Exercises like push-ups, sit-ups, or planks have not shown performance improvements from honey.
Riedl explains why the effects apparently do not translate to strength sports: “In strength training, factors like training condition, muscle mass, and overall diet play a larger role. Therefore, there is currently no convincing evidence for a performance-enhancing effect of honey in strength sports.”
Overall, honey seems to be more of an energy source for endurance activities rather than a direct performance booster for strength athletes.
The Best Diet for Faster Recovery After Training
Should You Take Magnesium Before or After Exercise?
Current Status on Recovery
Honey could also offer benefits for recovery. In a study, strength-trained women reported less muscle soreness after an intense jumping session when they consumed 70 grams of honey before training. This effect lasted up to 48 hours after exertion.5
Additionally, post-exertion leg strength and muscle endurance values were more favorable than in the comparison group. At the same time, the effort during training was perceived as less. The results suggest that honey could support recovery after intense exertion.
The polyphenols in honey are considered a possible explanation for the positive effects on recovery. In cell and animal studies, these substances showed anti-inflammatory properties by reducing certain inflammatory mediators like TNF-alpha or IL-6. However, whether these mechanisms also work to the same extent in humans and actually improve post-sport recovery needs further clinical studies for confirmation.
Dr. Matthias Riedl finds the assumed mechanisms fundamentally plausible: “The carbohydrates support the replenishment of energy stores, and antioxidant ingredients could influence inflammatory processes.” However, he emphasizes that “the current body of research is still too limited” to speak of a clearly proven recovery effect.
Also interesting: The scientifically proven health effects of honey
Conclusion: What’s Behind the Honey Trend?
Honey can be a useful natural carbohydrate source, especially for endurance activities. There are also initial indications that it could reduce muscle soreness and support recovery. However, direct performance benefits for strength training have not yet been proven.
The significance of the studies is limited: Many were conducted with small participant groups and only considered short-term effects. Whether honey offers long-term benefits for performance or muscle building remains unclear.
Despite its valuable ingredients, honey is still primarily sugar. People with diabetes should therefore be cautious. Overall, honey can be a natural alternative to sports gels.
Dr. Riedl also warns against overestimating the effects of honey: “It is proven that honey can be a useful carbohydrate source for longer endurance activities. The portrayal as a natural performance or recovery booster is exaggerated.” Most observed effects can mainly be explained by the carbohydrates it contains and are not unique to honey.