Manuka honey for sport
Manuka Honey for Athletes: Natural Fuel for Active Days
One ingredient. UMF™ certified. Traceable to source.
Quick answer
Is Manuka honey good for athletes?
Honey is a natural source of carbohydrates, so many runners, cyclists and gym-goers use it as one-ingredient fuel: on toast or oats before training, from a single-serve packet or a bottle mix during long sessions, and in a smoothie afterwards. New Zealand Honey Co. packs UMF™ 20+ and 24+ Manuka honey in 10g packets for the training bag.
Why honey as fuel
Natural sports fuel, long before gels.
Honey is a natural source of carbohydrates, which is why athletes have reached for it long before gels existed.
Honey for running, honey for cyclists, honey for endurance training: the idea is the same. No ingredient list to decode. No flavorings, thickeners or preservatives. Just honey, from the hive to the jar. If you already read labels on everything else you eat, this one's short.
One ingredient, nothing added
100% raw New Zealand Manuka honey. That's the whole label.
A natural source of carbohydrates
Real food fuel for training days, enjoyed as part of a balanced diet.
Jar at home, packet in your pocket
A natural energy gel alternative. Single-serve packets tear open on the move. No spoon, no sticky bottle.
Why Manuka
Quality you can check.
A generic honey sachet tells you very little. Ours comes with a grade, a lab report and a certificate you can look up yourself.
UMF™ graded
UMF™ is an independent grading system for genuine New Zealand Manuka. It checks natural markers including MGO, leptosperin and DHA. The number on the label is the grade.
Independently lab tested
Every batch is tested by independent New Zealand laboratories, including Analytica and Hill Laboratories, before it reaches you. Glyphosate-free and Non-GMO Project Verified.
Look up your certificate
Scan the QR code on the label to see the certificate for your batch: its UMF™ grade, MGO level and the region of New Zealand our partner beekeepers harvested it from.
Search a certificate →How to use it
Honey pre workout, during and post workout.
No new routine to learn. Honey goes where food already goes.
Honey before a workout, on breakfast
Spread it on toast or stir it through oats. The breakfast you already eat, with honey on top.
Honey for cyclists and runners, mid-session
Mix a spoonful into your water bottle, or tuck a packet in a jersey pocket or race belt. Tear, squeeze, keep going.
Honey post workout, in a smoothie or yoghurt
Blend it into a smoothie or drizzle it over yoghurt and fruit. Simple food for the end of a session.
Which grade to pick
Packets for the session. A jar for the kitchen.
UMF™ 20+ and 24+ come in single-serve honey packets for running, cycling and your training bag. UMF™ 15+ comes in a squeezy bottle for the kitchen.
UMF™ 20+ or 24+ packets?
Same format, same 10 × 10g box. The difference is the grade.
Single-Serve Packets
10 × 10g packets. Bold, rich Manuka flavour. A good first pick for regular training days.
Single-Serve Packets
10 × 10g packets of our best seller. A higher MGO grade with a fuller flavour.
500g Squeezy Bottle
No spoon needed. Squeeze straight onto toast, into oats or over yoghurt.
Packets currently ship to the US only. See the full range →
Meet our co-founder
Marc on Manuka you can take anywhere
Why we put UMF™ 20+ honey in single-serve packets, and how they fit into a training day. Ranked #1 and #2 in independent ConsumerLab.com testing.
Good questions
Honey for athletes: running, cycling and the gym
Is honey good before a workout?
Honey is a natural source of carbohydrates, so plenty of active people include it in a pre-training meal. Spread it on toast, stir it through oats or blend it into a smoothie. It's food, so fit it in the way you would any other breakfast.
Can you use honey instead of energy gels?
Honey vs energy gels comes down to what's on the label. Some people prefer to fuel with whole food, and honey is one of the simplest options. Our single-serve packets tear open like a gel and fit in a jersey pocket or race belt, with one ingredient and nothing added. What you use on a given day is up to you.
Are honey packets good for running?
Many runners like them because a honey packet does the same job as a gel with one ingredient: tear it open, squeeze, keep going. Ours hold 10g of UMF™ 20+ or 24+ Manuka honey. Try them on training runs first so you know how they suit you before race day.
How do you carry honey on a run or ride?
Tuck a single-serve packet into a jersey pocket, race belt or shorts pocket, or stir a spoonful of honey into your water bottle before you head out. Packets need no spoon and travel without a sticky jar.
Is honey better than sports drinks?
It depends what you're after. Many sports drinks list flavorings, colors and preservatives. Honey is one ingredient. Stir a spoonful into your water bottle for a homemade mix with nothing else added.
How do runners use honey?
Before a run, on toast or oats. On longer runs, as a homemade bottle mix or a packet carried in a pocket. Afterwards, stirred into yoghurt or blended into a smoothie.
Can I add Manuka honey to a protein shake?
Yes. Blend a spoonful into a protein shake or smoothie, or empty a single-serve packet straight in. Add it once the liquid is cool rather than hot.
What's the difference between Manuka honey and regular honey?
Manuka honey is made by bees foraging the Manuka bush, native to New Zealand. Genuine Manuka is graded under the independent UMF™ system, which tests for natural markers including MGO, leptosperin and DHA. Every one of our batches is independently tested and traceable to source. Generic honey sachets carry no equivalent grade.
Which UMF™ grade should I use for everyday fuelling?
Any grade works as food. For training bags and long sessions, UMF™ 20+ (MGO 829+) and UMF™ 24+ (MGO 1122+) come in single-serve packets. For a spoonful at home on toast, oats or yoghurt, UMF™ 15+ (MGO 514+) is a good everyday jar.
Can I eat Manuka honey every day?
Yes. Manuka honey is a food, so enjoy it as part of a varied, balanced diet. It isn't suitable for infants under 12 months.
Is Manuka honey just sugar?
Honey is mostly natural sugars, which is what makes it a source of carbohydrates. Manuka also contains naturally occurring compounds such as MGO, which is what the UMF™ grade measures. It's one ingredient with nothing added: no syrups, flavorings or preservatives.
Should I try honey for the first time on race day?
No. Try any new food in training first so you know how it suits you, then bring it on race day.
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Manuka honey is a food. Enjoy it as part of a varied, balanced diet. Not suitable for infants under 12 months. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
