Honey is a rich source of simple carbohydrates. Its composition on average is 17.1% water, 82.4% total carbohydrate and 0.5 % proteins, amino acids, vitamins and minerals. The average carbohydrate content is mainly fructose (38.5%) and glucose (31.9%). The remaining 12.9% of carbohydrate is made up of maltose, sucrose and other sugars.

As a carbohydrate, honey supplies energy at 64 calories per tablespoon, providing fuel to working muscles. A study at the University of Memphis Exercise and Sports Nutrition Laboratory found honey to be one of the most effective forms of carbohydrate gels to ingest just prior to exercise. According to Dr. Richard Kreider, the study’s lead investigator, "honey appears to be a carbohydrate source that is relatively mild on its effects upon blood sugar compared to other carbohydrate sources." Continuing research is examining the effects of honey in comparison to different types of carbohydrate gels prior to weightlifting on the effects on glucose, insulin and markers of protein breakdown.

More recent studies preformed in Dr. Kreider’s lab have shown that honey may comprise half of the secret to post-workout recuperation. Many post-workout products on the market combine a large amount of carbohydrates with protein. The most common carbohydrate source used is maltodextrin, a mildly sweet carbohydrate usually derived from corn. Upon comparison of honey-protein vs. a maltodextrin-protein shake taken after a vigorous weightlifting workout, the honey-protein combination fared as well in promoting markers of muscle recuperation. More importantly, the honey group’s blood sugar was sustained for at least two hours post-workout. "Our data suggests that honey functions well in all of the aspects associated with post-workout recuperation and energy repletion. In addition, honey appears to stand out as perhaps a better source of carbohydrate to ingest with post-workout protein supplements. These findings support our previous study presented at the annual Experimental Biology meeting in April 2000", added Dr. Keider. "In addition to promoting muscle recuperation and glycogen [carbohydrates stored in muscle] restoration, honey-protein combination also seem well suited to sustain favourable blood sugar concentrations after training."

Honey contains a wide array of vitamins, minerals, antioxidants and amino acids found in trace amounts. The vitamins found in honey include niacin, riboflavin and pantothenic acid; minerals present include calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc. Just as the color and flavour of honey varies by floral source, so does the vitamin, mineral, antioxidant and amino acid content of a particular type of honey.

In addition to the nutrients that are involved in normal metabolic activity, foods contain components that may provide additional health benefits. These nutrients are referred to as phytochemicals and are actively being investigated by scientists for their health –promoting potential. Honey has a phytochemical profile, containing flavonoids and phenolic acids, which act as antioxidants. Antioxidants perform the role of eliminating free radicals, which are reactive compounds in the body. Free radicals are created through the normal process of metabolism, and are believed to contribute to many serious diseases. The water-soluble antioxidant compounds in honey known at this time are chrysin, quercetin, kaempferol, galagin, pinobanksin, vitamin C, catalase and pinocembrin, which is unique to honey. The specific mechanism of some of these compounds is unknown and is currently being researched. Researchers at the University of Illinois, led by Nicki J. Engeseth, Ph/D/ and May R. Berenbaum, Ph.D., are studying the antioxidant capacity of common honey varieties. "Although honey can’t replace fruits and vegetables in the diet as a source of antioxidants, it has a lot to offer as a replacement for table sugar, which has little value other than as a sweetener," according to Dr. Berenbaum.

The use of honey as a wound dressing goes back to ancient times and has now been ‘rediscovered’ by modern medicine, according to Dr. Peter Molan of the University of Waikato, New Zealand. "It is a common observation in the many reports in medical journals that numerous benefits result from using honey to dress wounds," says Dr. Molan. The potent antibacterial activity of honey keeps wounds free from infection, and the anti-inflammatory action of honey reduces pain and improves circulation, which hastens the healing process. "Honey stimulates the re-growth of tissue involved in healing" adds Molan, "making healing faster and reducing scarring".