While I may not have much first-hand experience in long distance running, many of the beekeepers we work with around the world are keen athletes. Several of them have shared their secret to getting the best out of a run – raw honey. If you’re a runner, I admire your discipline and the way you compile strategies to stretch yourself to improve your personal best. So I delved a bit deeper into why raw honey can be a runner’s best friend.
Honey supplies carbohydrate and can be one food option within an endurance-fuelling plan. The amount needed depends on the activity, duration, conditions and individual tolerance; this is not a universal dose recommendation.
Using honey in a running food plan
Going the Distance
If you want to carry honey, try it during a training session first. A sweet food that works for one runner may not suit another person’s stomach or routine. Honey is not proven here to outperform every sports gel or drink.
Fuel for the Body
Build meals around the overall needs of your training. Honey can sweeten porridge or yoghurt, but it is not a meaningful source of protein and does not provide a complete recovery meal. Use the product’s nutrition information when counting carbohydrate.
Drinks and hydration
A homemade honey drink and a formulated sports drink are not automatically equivalent. Fluid, carbohydrate and electrolyte needs vary. Get appropriate sports-nutrition advice for long events or difficult heat conditions.
How to Pack Raw Honey for Running
Use a clean, securely closed food-safe container that is easy to handle. Check that it will not leak, and test how you will open it while moving. Follow a fuelling plan suited to the session rather than treating a fixed number of spoonfuls as suitable for everyone.
It’s not advisable to introduce something new diet wise on the day of the big race so try things out and see what works best for you in terms of food and ingredients. Here are some additional raw honey combinations to give you an added push:
Raw Honey and Coffee
Coffee with a little honey is an option if you enjoy it. Caffeine tolerance varies, so do not introduce a new coffee habit on race day. Our coffee article focuses on flavour pairings and preparation.
Raw Honey and Chia Seeds
I love chia seeds. I throw them into my smoothies which I down on a daily basis. They come from the desert plant Salvia hispanica. For the indigenous people of Central America and Mexico they have been an important part of their diets for thousands of years. These seeds were often referred to as “the running food”. Chia seeds and water were mixed to maintain energy levels and stay hydrated during conquests. According to history, the Tarahumara people (those who run fast) were known to run 200 miles over 2 days to get from one settlement to the next. Whether pre or post-race, here are some delicious chia seed smoothie ideas.
Raw Honey and Nut Butters
I was reading about long distance runner Scott Jurek, who ran 2000 miles across the Appalachian Mountains in 46 days. He eats lots of nut butter as a good source of protein and it gives a slow release of energy. It is supposed to act as a building block for muscle growth and recovery too. It’s delicious and effective combined with energy- boosting raw honey. I recommend our Raw Honey High Peaks from the Black Beech trees of New Zealand, it not only tastes amazing, it’s really good for you too.
So whether you are setting out on a 5km fun run or ultra-marathon, best of luck. Do consider raw honey as part of your training plan – and let us know how you get on in the comments.
