The body can’t function well without exercise, that much is not up for debate. Aside from the physical benefits, you also get to reap the psychological benefits of regular movement such as improved mental clarity, better sleep, weight regulation, just to name a few. But even knowing all this, not every day lends itself to high motivation. Fatigue especially from work, and spending long hours at a desk can sap your drive to hit the gym.
That’s why pre-workout beverages and snacks exist. By design, it’s meant to give a boost in energy and focus. While energy powders and performance drinks dominate the shelves, many people are beginning to consider simpler, more natural options like honey. Some people experience side effects from synthetic supplements (like jitteriness, crashes, or digestive upset), or prefer to avoid artificial ingredients altogether. Honey, it turns out, offers a compelling alternative and might be one of the more natural and well-rounded options. But how does that work, exactly?
What it Does to Your Body
Honey is mostly made of natural sugars, primarily fructose and glucose, packed with vitamins, enzymes, and minerals. These are simple carbohydrates, meaning your body digests and absorbs them quickly, converting them into energy in a relatively short period.
That rapid absorption makes honey particularly effective for pre-workout use. According to Natalie Rizzo, a New York City-based Dietitian, told Today that consuming simple carbs shortly before your workout sessions can offer quick bursts of energy. Since honey begins to enter the bloodstream in as little as 15 minutes, it’s well-suited to be consumed within a half-hour of exercising.
However, the research surrounding honey’s role in physical performance is still developing. A 2019 study found that honey helped reduce fatigue in middle-distance runners, though it didn’t directly improve performance. Another systematic review connected honey intake with potential improvements in aerobic exercises.
More broadly, a meta-analysis of multiple studies found that honey works just as well as other carb sources when it comes to keeping blood sugar steady, fighting off tiredness, and helping the immune system. Interestingly, that same review also said that taking honey regularly might help your immune system recover better after high-intensity workouts.
The earlier research also suggests that honey may help enhance the brain during exercise by keeping blood sugar steady, likely due to its effects on blood glucose regulation. That could mean better focus and clearer thinking while you train during both endurance-based and high-intensity workouts. Additionally, while honey is not a hydration solution by itself, its modest water content and presence of trace minerals may support hydration when consumed alongside fluids.
Types of Honey and Their Glycemic Index (GI)
To help you choose the right variety depending on your energy needs and tolerance levels, here are different types of honey based on their glycemic index (GI), color, and general properties.
| Type of Honey | Estimated GI | Color | Key Properties |
| Acacia Honey | 32–35 | Light to pale | High in fructose, slow absorption, mild taste, good for sustained energy release. |
| Buckwheat Honey | 45–50 | Dark brown | Rich in antioxidants, robust flavor, lower GI, good for immune support. |
| Manuka Honey | 54–59 | Amber to dark | Known for antibacterial properties, slightly higher GI, used in wound care too. |
| Clover Honey | 58–65 | Light golden | Commonly available, moderately high GI, versatile taste. |
| Thyme Honey | 50–55 | Amber | Aromatic, antimicrobial, moderate GI, used traditionally in respiratory remedies. |
| Citrus Honey | 45–55 | Light yellow | Floral aroma, balanced fructose/glucose ratio, moderate GI. |
| Eucalyptus Honey | 60–70 | Medium to dark | Strong taste, high GI, energy-dense, better for short bursts of activity. |
| Wildflower Honey | Varies (50–65) | Varies | GI depends on floral sources, general-purpose, unpredictable sugar ratios. |
| Processed Honey | 65–75+ | Light or golden | Often filtered and heated, higher in glucose, fast-absorbing, energy spike/crash. |
Listen to how your body responds, choose the right type for your needs, and pair it with a balanced routine. If you’re managing blood sugar issues or metabolic concerns, it’s worth discussing your options with a healthcare provider.
What to Know Before Eating Honey Pre-Workout
Like most natural foods, not all honey is created equal. The glycemic index (GI) of honey can vary depending on its floral source, processing, and color. The GI determines how quickly a food causes blood sugar levels to rise.
Higher-GI honeys can offer a fast jolt of energy but may be followed by a noticeable drop in energy levels, a “crash” that’s counterproductive to sustained physical activity.
If you’re looking for a slower, more even release of energy, you want to choose lower-GI varieties. Raw honey pgenerally falls on the lower end of the GI spectrum. You can do specific types like buckwheat, thyme, citrus, and acacia honey. These varieties contain more fructose than glucose, leading to a slower absorption rate and more stable energy. That makes them a good pick for longer workouts where pacing and endurance matter more than a quick jolt. Raw honey retains trace enzymes and micronutrients lost in processing, adding a marginal nutritional edge.
High-GI honeys, on the other hand, might give you a sharper and faster energy kick, but with that comes the risk of a noticeable drop in energy levels mid-exercise, and that’s counterproductive to sustained physical activity. That’s why it’s worth paying attention to the type and timing.
About one to two tablespoons of honey, taken 30 to 60 minutes before your workout, is considered a sensible range. That’s enough to get you going without overwhelming your system.
Still, moderation matters. Consuming too much honey before a workout can lead to gastrointestinal discomfort or blood sugar spikes, especially in those sensitive to sugar or with metabolic conditions. Most nutrition research suggests a range of 1–2 tablespoons (about 20–40 grams) of honey as an appropriate pre-workout dose, ideally consumed 30 to 60 minutes before physical activity. This amount supports energy needs without pushing you into excessive sugar intake.
It’s also important to be aware of individual tolerances. Though rare, bee pollen allergies can be triggered by some types of raw honey. If you’re unsure, start with a small amount and monitor your body’s response.
