Best Natural Source of Carbohydrates for Endurance Athletes

Jarrah honey, natural source of carbohydrates

Looking for Foods That Help Your Endurance?

Endurance athletes are always on the lookout for healthy carbohydrate foods and that's for a good reason. Despite the many health benefits, honey remains the secret weapon for endurance athletes when it comes to choosing the best source of carbs. Raw honey is the hidden gold standard of carbs in that sense. However, we believe, that all athletes should know about the amazing benefits of honey as source of carbohydrates. 

So without further ado...

best carbs for athletes - honey for endurance athletes

Here is Why Honey is One of The Best Carbs for Athletes...

It's proven that honey is one of the most powerful and effective natural sources of carbohydrates for athletes.

One teaspoon of honey has approx 6.6 g of carbohydrates so it can be ideal for hard working muscles. Carbohydrates are the main fuel the body uses and honey may help maintain muscle glycogen (stored carbohydrates) providing that great energy boost that athletes need.

Different honeys are absorbed by the body at different rates – the rate depends on the ratio of sugars in the honey.

More Reasons Why Honey is The Best Carb for Athletes

Honey with a high fructose level is absorbed more slowly and evenly than honey with a high glucose level – a little will go a long way. This makes high fructose honeys good for endurance athletes. Honey takes about the same time as other carbohydrate gels to get from muscle to muscle. In an endurance event most runners glycogen stores can be maintained with approx 30-60 g carbohydrates per hour. A tablespoon of honey contains 17 g so two to three tablespoons per hour should be sufficient to keep glycogen stores maintained.

Honey that has a high glucose content is good for athletes requiring a quick energy boost.

Honey’s unrefined sugars are easily absorbed by the body and can be used pre, during and post strenuous activity.

The combination of glycemic index, positive metabolic response and effective energy production makes honey a great carbohydrate option for athletes.

Honey Carb Power Drink Recipe

Try this simple hydrating sports drink

1 tspn honey and a pinch of sea salt added to water bottle

Or why not try this


(Courtesy of )

  • 8 cups fresh cold water
  • 3 tablespoons honey to taste
  • ½ teaspoon fine pure salt
  • ¾ teaspoon calcium magnesium powder
  • Pinch of cayenne
  • ¾ cup freshly squeezed orange juice
  • juice of 2 lemons
  • juice of 2 limes
  1. Pour 1 cup of water into a large pot.
  2. Add honey, salt, calcium-magnesium powder, and cayenne.
  3. Place pot over low heat and whisk until ingredients have dissolved.
  4. Remove from heat and allow to return to room temperature.
  5. Add juices to room temperature mixture in pot.
  6. Pour in remaining 7 cups water and whisk until well blended.

Makes about 9 cups

Where to Buy Honey for Endurance Athletes?

Now that you've learnt about all benefits of raw honey as one of the best carbs for athletes, it's time to talk about where to buy it from, right? 

Well, it's your lucky day because the website you are on right now ( sells high quality honey. To be more precise, we are specialised in Active Honey, i.e Honey with high Total Activity (TA). At Forrest Fresh Honey, we produce honey with TA values of up to 50+.

So what are you waiting for, visit our honey shop to choose from a wide range of healthy high carb honeys. 

Leave a comment