Homemade Honey Energy Gel Recipe

I’ve never used gels. Not once. They just never appealed to me—too processed, too messy, and I’ve seen too many runners doubled over from GI issues mid-ultra after relying on them.

Instead, I fuel with honey.

It began as a low-key experiment during training for a big West Highland Way run. I mixed raw honey, salt, and a splash of lemon juice into a reusable baby food pouch and took it out for a back-to-back long run weekend. Twelve hours later? I felt steady, energised, and—best of all—my stomach was absolutely fine.

Since then, this mix has become a staple in my ultra fuelling strategy. It’s easy to make, gut-friendly, and genuinely enjoyable, even many hours into a long day on the trails.

🍯 Why Honey?

I fuel most of my long runs and ultras with this honey mix, and recently came across a study that backs it up. Researchers compared honey to a traditional carbohydrate sports drink during a 3-hour cycling protocol. The results?

Performance, carbohydrate absorption, fat oxidation, and GI distress were all the same.

That might not sound revolutionary, but it’s validating. It shows that natural fuels like honey can perform just as well as engineered products, at least over moderate durations.

If you’re interested in the full breakdown, I wrote about it in this blog post (link to your “Could It Bee?” article).

🧪 The Recipe: One Pouch = ~90g Carbs

This is my base fuelling mix—perfect for long training runs, ultras, and stage races.

Ingredients (per 150ml pouch):

• Raw honey – fill pouch about 80–85% full (~120–130ml)

• Himalayan salt – 8 grinds (roughly ¼ tsp)

• Fresh lemon juice – juice of ½ lemon (~15ml)

Instructions:

1. Add salt to your reusable baby food pouch

2. Squeeze in the lemon juice

3. Fill the rest with honey

4. Seal and knead gently to mix

   
   

Takes less than a minute. No stickiness on your hands, no foil tabs to rip off mid-race, no weird synthetic taste.

Why It Works

This mix hits the sweet spot between simplicity and function:

• Glucose + fructose: Honey gives you both, allowing your gut to absorb more carbs per hour through multiple transport pathways

• Natural electrolytes: Salt and lemon add sodium and trace minerals to help with hydration and cramping

• Palatable: Still tastes good at hour 10—and that really matters when nothing else sounds appealing

Each pouch provides ~90g of carbohydrate, which means I can space them out every 60–90 minutes, depending on intensity.

Customisation Tips

🍯 Honey

Different types bring different flavours:

• Orange blossom – citrusy, light (my current favourite)

• Wildflower – rich and floral

• Clover – mild and neutral

• Manuka – earthy and bold (plus antibacterial properties)

• Buckwheat – dark, molasses-like, high in minerals

🧂 Salt

Adjust based on the weather and your sweat rate:

• Hot conditions / heavy sweater: 10–12 grinds

• Cooler temps / light sweater: 5–6 grinds

• Start with 8 and tweak as needed

🍋 Lemon

• More zing? Use a whole lemon

• Milder? Go with a quarter or skip it entirely

• For a change, try lime juice or no citrus at all

Storage & Real-World Use

• Make a batch of pouches ahead of long efforts

• Store in a cool, dry place

• Use 1 pouch every 60–120 minutes for runs over 2 hours

• Always test it in training—no experiments on race day!

Don’t Forget the Water

Here’s the crucial bit: this mix is carb-dense and low in fluid, so you need to drink water alongside it.

When you take in a concentrated sugar source like this (around 100g of carbs per pouch), your gut needs extra fluid to absorb and process it efficiently. Without enough water, the risk of sluggish digestion, bloating, and nausea goes up—exactly what we’re trying to avoid.

💡 General guide: Aim for around 500ml of water per hour when consuming 60–90g of carbs. Don’t gulp it all at once—just sip steadily throughout.

Final Thoughts

This recipe won’t be perfect for everyone—but it’s been a total game-changer for me. It’s simple, satisfying, and has powered me through some of my longest days without a single gut issue.

If you're curious, try it on your next long run. Start with one pouch. See how your stomach feels. Adjust the lemon, the salt, the honey type. Build your own version of it.

Because sometimes, the best fuelling strategy isn't the most high-tech—it’s just the one your body actually likes.

—Kayleigh 🐝