Manuka Honey for Athletes: Natural Fuel and Recovery Support

Manuka honey is a special variety of honey native to New Zealand, produced by bees that pollinate the Manuka bush (Leptospermum scoparium). What sets Manuka honey apart is its rich nutritional and bioactive profile. Like other honeys, it is about 80% natural carbohydrates (mainly fructose and glucose) with around 19% water, plus traces of proteins, amino acids, vitamins, and minerals. This means it's an energy-dense food, ideal for fuelling exercise.

But Manuka honey brings more to the table than just sugars. It boasts a uniquely high level of methylglyoxal (MGO), a compound not found in most other honeys, which gives Manuka honey potent antibacterial, antioxidant, and anti-inflammatory properties . In other words, Manuka honey is both a source of fuel and a functional food.

For athletes, these dual characteristics are incredibly valuable. The natural sugars in Manuka honey provide a quick, easily digested source of energy to power workouts, while its bioactive components support the body's recovery processes. Unlike refined sugar or syrups, honey has a lower glycemic index and a "time-release" effect due to its mix of fructose and glucose.

Manuka honey also contains polyphenols and enzymes that act as antioxidants, helping to neutralise exercise-induced oxidative stress. Additionally, it has trace minerals and antibacterial agents that can support immune function; a bonus for athletes training hard (when immunity can be compromised).

Natural Energy Source

Manuka honey provides easily digestible carbohydrates for immediate fuel. A typical honey is ~80% sugar, supplying about 300 calories per 100g, perfect for sustaining endurance exercise. Its mix of glucose and fructose offers both quick energy and slower, sustained release to avoid spikes and crashes. This means steady blood sugar during workouts, reducing the risk of mid-exercise fatigue or "hitting the wall."

Antioxidant and Anti-Inflammatory Power

Manuka honey is rich in antioxidants and has anti-inflammatory effects. These properties help combat the oxidative stress and inflammation caused by intense exercise. By quelling some of the inflammation, Manuka honey may support faster muscle recovery and reduce delayed onset muscle soreness. In fact, research shows honey can attenuate post-exercise spikes in stress hormones (like cortisol) and inflammatory cytokines, aiding the body's recovery processes.

Immune Support and Healing

The unique antibacterial activity of Manuka honey (due to MGO and hydrogen peroxide-generating enzymes) can support the immune system and overall health. Athletes often face immune suppression after prolonged intense training, but honey may help "dampen" these immunological perturbations.

Additionally, Manuka honey's antimicrobial action makes it useful for soothing a sore throat or even treating minor cuts and scrapes, common annoyances for active people. Its wound-healing properties are well documented in medical literature, making it a handy natural remedy in any athlete's first-aid kit.

With these benefits in mind, let's dive deeper into how athletes can use Manuka honey as part of their performance nutrition strategy, before, during, and after exercise.

Preparing for a training session or competition requires topping up the body's energy stores. Carbohydrate is the primary fuel that powers muscles during moderate to high intensity exercise, a fact well established in sports science. Starting a workout with full glycogen (carb energy) stores and maintaining blood glucose during exercise can significantly improve performance, especially in endurance sports. Manuka honey offers an excellent way for athletes to meet these carbohydrate needs in a natural, easily tolerable form.

Steady Energy Release

One of the challenges in choosing a pre-workout snack is finding something that provides quick energy without causing a sugar crash. Thanks to its composition, Manuka honey fits the bill. It contains a roughly equal blend of glucose and fructose. Glucose is absorbed rapidly, giving an immediate blood sugar rise, while fructose must be metabolised by the liver first, yielding a slower release of energy. This dual-source carbohydrate profile means Manuka honey can act as a time-released fuel.

In fact, a series of trials at the University of Memphis Exercise and Sport Nutrition Laboratory found that honey produced only a mild rise in blood sugar and insulin compared to dextrose (pure glucose ). Honey's glycemic response was similar to a popular commercial sports gel, but with a gentler effect on blood sugar levels, thereby reducing the risk of an early spike and crash.

What does this mean for an athlete in practice? Consuming Manuka honey about 30–60 minutes before exercise can give a quick boost that lasts. You might drizzle a tablespoon of Manuka honey on whole-grain toast, mix it into oatmeal, or stir it into a pre-workout drink. Some athletes simply take a spoonful straight or mix honey with a pinch of salt (for electrolytes) as a natural energy gel. (Indeed, the honey + salt combo has trended among endurance athletes as a DIY sports gel; the honey provides carbs while a dash of salt provides sodium to help retain fluids and prevent cramps.) With Manuka honey, you get the energy benefits of a refined sports product and extra nutrients.

Performance Boost in Endurance Exercise

For longer workouts or events, keeping energy up is crucial. Here too, Manuka honey shines. Sports nutrition studies have tested honey against traditional carbohydrates during endurance exercise, and the results are impressive. In one trial, cyclists were given either honey, a dextrose gel, or a placebo during a 40-mile (64 km) race. The group consuming honey showed significantly greater power output and speed than the placebo group, matching the performance of the group taking pure dextrose.

In other words, honey was as effective as a commercial energy gel in sustaining endurance performance. The athletes taking honey completed the time trial just as fast as those on the refined sugar gel. Sports scientists concluded that honey can serve as a natural alternative to sports gels for endurance athletes.

Its mix of sugars not only supplies energy to muscles but may also enhance carbohydrate absorption. (Glucose and fructose use different intestinal transport pathways, so a combination, as found in honey, can increase the total amount of carbohydrate that can be absorbed per hour, fuelling muscles more continuously).

Athletes in long events like marathons, triathlons, or cycling races could benefit from sipping a honey-infused electrolyte drink or taking honey packets at intervals to maintain energy levels. Because Manuka honey is unrefined and rich in nutrients, it also provides minor vitamins and antioxidants alongside the carbs, something standard gels lack.

Real-World Tip: If you plan to use Manuka honey for pre-workout fueling, start with about 1 tablespoon (≈15 grams) of honey for moderate workouts, or 2 tablespoons for intense or long-duration training. You can consume it straight or in a small carb-rich snack. Many athletes enjoy honey with a bit of protein (like peanut butter or yogurt) before exercise to further stabilise energy release. Always test your fuelling strategy in training to make sure your stomach tolerates it, especially before competition.

After crushing a hard workout or crossing the finish line, the focus shifts from fuelling to recovery. Muscles need to replenish glycogen (carbohydrate stores), repair damaged tissue, and reduce inflammation. Manuka honey can play a supportive role in all these aspects of recovery, making it a valuable addition to an athlete's post-workout routine.

Glycogen Replenishment and Muscle Recovery

Intense exercise depletes the glycogen stored in our muscles. The fastest way to reload these stores is to consume carbohydrates soon after exercise, ideally combined with some protein to aid muscle repair. Manuka honey's high carb content makes it excellent for glycogen replenishment.

In the University of Memphis studies mentioned earlier, researchers tested honey in a post-exercise scenario: weight-trained individuals consumed a protein shake mixed with either honey, sucrose (table sugar), maltodextrin, or a placebo immediately after a workout. Strikingly, the honey-sweetened shake was the only one that sustained blood sugar levels for two hours after exercise.

This suggests that honey not only helps refill energy stores but does so in a sustained way, which could keep muscles primed for recovery longer than a quick spike from plain sugar. Additionally, having stable blood sugar after training can ward off that shaky, ravenous feeling athletes sometimes get post-workout.

By blending Manuka honey into a recovery shake or spreading it on a post-exercise snack, you provide your body with both an immediate glucose hit and a follow-up release of fructose, keeping energy levels steady while the body begins repairs.

Beyond just glycogen, Manuka honey may help with actual muscle recovery. Its rich mix of nutrients and antioxidants can contribute to repairing exercise-induced muscle damage. For example, one study on female athletes found that those who drank a honey solution before intense exercise had better recovery of muscle strength and endurance in the days after, compared to a placebo group.

They also reported significantly less delayed-onset muscle soreness (DOMS) 24–48 hours post-exercise when using honey. These findings align with the idea that honey's anti-inflammatory and antioxidant factors can mitigate muscle damage.

Another trial in combat athletes (kickboxers) showed that honey supplementation resulted in lower levels of muscle damage markers (like creatine kinase and lactate dehydrogenase) and lactic acid after bouts of intense fights. In plain terms, athletes who used honey had less muscle breakdown and metabolic stress following exhaustive exercise.

Anti-Inflammatory and Immune Support for Recovery

A hard workout doesn't just tax muscles; it impacts the whole body, including the immune system. High-intensity or prolonged exercise triggers inflammation and can temporarily suppress immune function (ever notice how athletes sometimes catch a cold after a marathon or during heavy training periods?). Here's where Manuka honey's unique properties offer extra value in recovery.

Research indicates that regular honey consumption can dampen the immune disturbances that occur after vigorous exercise. For example, in a study simulating soccer match play, athletes who ingested a honey beverage showed reduced post-exercise immune perturbations; their cortisol (stress hormone) and inflammatory cytokine levels were lower than those who took a placebo. The honey essentially blunted some of the body's stress response to intense exercise.

Manuka honey's well-known antibacterial qualities may also help fend off infections when your immune system is vulnerable. It contains compounds that inhibit bacterial growth, and has even been shown to have antiviral effects in some studies. While we primarily think of these benefits for healing wounds or soothing throats, they can indirectly aid athletes by keeping them healthier during training cycles. An athlete who recovers faster and doesn't get sidelined by illness can train more consistently, a key to improvement.

Real-World Tip: To use Manuka honey for recovery, try consuming 1–2 tablespoons shortly after exercise, ideally paired with protein. For example, mix Manuka honey into your post-workout protein shake or Greek yogurt, or drizzle it over a banana or rice cake along with some cottage cheese. This offers a perfect combo of carbs (from the honey) and protein, which research shows is optimal for muscle recovery.

Some athletes also stir Manuka honey into herbal tea with a squeeze of lemon as a soothing post-training drink; it hydrates, provides carbs, and the lemon+honey can help reduce throat irritation after heavy breathing in cold air.

Don't forget, Manuka honey can be used topically as well: if you have minor cuts, blisters, or chafed skin from training, applying a little honey and covering with a bandage can promote faster healing thanks to its antimicrobial properties.

Not all honey is created equal. If you're going to use Manuka honey as part of your training nutrition, you want to ensure you're getting authentic, high-quality Manuka with the potency to deliver its famed benefits. Manuka honey is typically rated by its MGO content or UMF (Unique Manuka Factor) grade; higher numbers indicate higher concentration of the active compounds.

For athletes, a good strategy is to use a reputable, certified Manuka honey to guarantee you're receiving the true product (and to know exactly how strong it is). Manuka Hut is an official reseller of premium Manuka honey, offering a range of top-tier products suitable for different needs. Here are a few examples:

Egmont Manuka Honey 85+ – A great entry-level genuine Manuka honey (approximately MGO 85, equivalent to UMF 5+). This is a milder Manuka ideal for everyday use, perfect for sweetening your morning porridge or smoothie to get a daily boost. Athletes can use Egmont 85+ as a natural sweetener instead of refined sugar, reaping Manuka's health benefits even on light training days.

Manuka Health MGO 400+ (UMF 13+) – A mid-to-high strength Manuka honey from the reputable Manuka Health brand. With an MGO rating over 400, this honey has significant levels of active compounds. It strikes a nice balance between potency and taste. MGO 400+ is potent enough to be used therapeutically (for example, to soothe a sore throat or help ward off a cold), but also smooth enough to enjoy by the spoonful. For athletes, this grade is excellent for regular pre-workout and recovery use, providing a robust dose of antioxidants and antimicrobials along with fuel.

Egmont Manuka Honey 1200+ (UMF 25+) – This is a very high-strength Manuka honey, one of the strongest available on the market. With a whopping MGO 1200+ rating, Egmont 1200+ is exceptionally rich in methylglyoxal and other bioactives. It's the go-to choice when maximum therapeutic benefit is desired. For example, an endurance athlete in heavy training or an athlete nursing an injury might choose this ultra-potent honey to potentially reduce inflammation and support immunity. Its antimicrobial strength is so high that it's often used in clinical contexts. Egmont 1200+ has a distinctively rich, caramel-like flavour and thick texture, reflecting its concentration of goodness.

When selecting your Manuka honey, always look for the UMF or MGO certification on the label to ensure authenticity. All the above options from Manuka Hut are independently tested and certified, so you can trust their quality. For more insight on top Manuka products, you might enjoy our internal guide on the 10 Best Manuka Honey Jars in 2025; it showcases some of the finest Manuka honey jars (including those mentioned) and explains what makes them stand out.

Once you have a good Manuka honey in hand, the next step is using it effectively in your athletic regimen. Here are some practical tips to get the most out of Manuka honey for athletes:

Pre-Workout: Use Manuka honey as part of your pre-exercise meal or snack. This could be as simple as a spoonful 30 minutes before a gym session, or spreading it on toast/bagel along with some peanut butter before a long run. If you train first thing in the morning, a quick honey solution (stir a tablespoon of Manuka honey and a pinch of salt into a glass of water) can serve as a homemade sports drink to kick-start your training without sitting heavy in your stomach.

During Exercise: For endurance training lasting more than 60–90 minutes, consider carrying Manuka honey packs. You can buy honey in gel packs or fill an easy-squeeze travel pouch. Every 30–45 minutes, take ~1 tablespoon to keep energy levels up. Wash it down with water. The natural sugars will help maintain your blood glucose and delay fatigue. Many athletes find honey easier on the stomach than artificial sports gels, plus the taste of real honey is preferable for some over lab-made flavours!

Post-Workout: Within the first hour after exercise, combine Manuka honey with a protein source to optimise recovery. For example, add honey to a whey protein shake, or have a bowl of Greek yogurt mixed with honey and fruit. The carbs from honey will rapidly shuttle into your muscles (especially when paired with protein, which stimulates insulin and growth factors), accelerating glycogen restoration and jump-starting muscle repair. This is also a smart time to take advantage of Manuka's anti-inflammatory traits; your body is primed for recovery, and the honey's compounds can help reduce exercise-induced inflammation.

Daily Wellness: Even on rest days or low-intensity days, a teaspoon of Manuka honey in your tea or drizzled over breakfast can provide a gentle immune boost and keep a steady stream of antioxidants and beneficial enzymes in your diet. Think of it as part of your overall nutrition plan, contributing to your health and readiness to train.

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This article on Manuka honey for athletes is for informative purposes only and should not be considered medical advice. Always consult a qualified healthcare professional before starting any new treatment or diet regime.