Nutrition for athletes: The natural benefits of Manuka honey

Pure and raw honey has long been recognised as a reliable, healthy source of energy-giving carbohydrates. Beyond its sweetness, honey offers medicinal and nutritional properties that make it a natural alternative for enhancing energy, performance, and recovery - a true cornerstone of nutrition for athletes.

According to Hills et al. (2019), “honey exhibits natural antioxidant properties that may provide an appropriate balance between controlling the immunosuppressive response to exercise and maintaining the signalling pathways necessary for positive training adaptation.”

After powering to first place out of 12 crews in the Somerset Rowing Corporate Challenge, Biosota understands firsthand the role of natural energy in performance. Let’s explore how honey, and particularly Manuka honey, supports endurance and recovery for athletes.

Nature’s energy boost for peak performance

Manuka honey stands out for its ability to heal, refuel, and invigorate. Unlike refined sugars, it helps maintain optimal levels of stored carbohydrates or muscle glycogen. Acting as a low glycaemic source of carbohydrates, Manuka honey delivers a slow, sustained release of energy that supports metabolic activity during training, exercise, and competition.

According to Naderi et al. (2023), honey may be a particularly useful carbohydrate food source during exercise, as it is easily transported through the body and can be consumed in smaller volumes than other food-first fuels such as oats or bananas.

With 17 grams of carbohydrates per tablespoon, even a small amount of Manuka honey can help replenish glycogen stores during strenuous activity - making it an excellent component of nutrition for athletes.

Honey as carbohydrate fuel

Research supports honey as an effective energy source for both endurance and strength athletes (Franzen, 2001). Studies show that honey helps maintain stable blood sugar levels, reduces the production of inflammatory cytokines, and improves overall athletic performance (Ali et al., 2021).

In comparison to conventional sports gels and drinks, Manuka honey emerges as a natural and equally effective - if not superior - alternative. Its combination of natural sugars, vitamins, and minerals provides athletes with balanced, sustainable energy without artificial additives.

Manuka honey vs. sports gels

Consistency is key for endurance athletes, yet many rely on sports drinks and gels packed with artificial ingredients that may have long-term health impacts. Even honey-infused sports products often fail to use pure, raw honey.

As noted by Naderi et al. (2023), “athletes are increasingly turning to more cost-effective, food-first approaches for carbohydrate ingestion to improve exercise performance.”

Two recent studies show that honey can boost performance in both running and endurance cycling. Rich in natural sugars, vitamins, and minerals, organic Manuka honey takes this even further - offering a potent, completely natural source of energy and nutrition for athletes who prioritise clean, functional fuel.

Manuka honey on the go

Recognising the need for convenience during training and competition, Biosota has created single-serve Manuka honey straws. Each straw contains 100% pure Manuka honey. Convenient & hygienic, our Manuka honey straws provide a natural, effective energy source - whether you’re competing, training or just need a healthy energy boost.

Harnessing the benefits of Manuka honey

Manuka honey’s unique compounds contribute to its renowned anti-inflammatory, antioxidant and antibacterial properties, supporting not only energy but also post-exercise recovery and immunity.

After introducing Biosota’s honey straws to the Sydney rowing team, their feedback confirmed that Manuka honey is the perfect energy source for endurance sports. 

Compact and mess-free, the straws are easy to carry with you - making them great for adults and active kids alike.

Incorporating Manuka honey into your training routine offers a natural, effective way to enhance energy, performance, and recovery. Whether you’re an elite athlete or someone simply staying active, Biosota’s Manuka honey straws make nutrition simple, clean, and convenient.

Embrace the power of nature

Experience the natural performance boost of Biosota Manuka honey - clean, potent, and sustainably produced by third-generation Australian beekeepers. It’s more than fuel; it’s performance-enhancing nutrition, straight from nature.

Sources

Scientific American. Honey Heightens Athletic Performance. https://www.scientificamerican.com/article/honey-heightens-athletic/

Bogdanis, G., et al. (2021). Bee honey and exercise for improving physical performance, reducing fatigue, and promoting an active lifestyle during COVID-19. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC8226034

Watson, P., et al. (2019). Low vs. high glycemic index carbohydrate gel ingestion during simulated 64-km cycling time trial performance. Google Scholar

Nieman, D., et al. (2019). Honey Supplementation and Exercise: A Systematic Review. PMC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683082/

Thomas, D. T., et al. (2023). Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC10054587/

Ahmad, N. S., Ooi, F. K., Ismail, M. S., & Mohamed, M. (2015). Effects of post-exercise honey drink ingestion on blood glucose and subsequent running performance in the heat. Asian Journal of Sports Medicine, 6(3), e61658. https://doi.org/10.5812/asjsm.24044

Earnest, C. P., Lancaster, S. L., Rasmussen, C. J., Kerksick, C. M., Lucia, A., Greenwood, M. C., Almada, A. L., Cowan, P. A., & Kreider, R. B. (2004). Low vs. high glycemic index carbohydrate gel ingestion during simulated 64-km cycling time trial performance. Journal of Strength and Conditioning Research, 18(3), 466–472. https://journals.lww.com/nsca-jscr/Fulltext/2004/08000/Design_and_analysis_of_research_on_sport.00013.aspx