Honey offers more nutrients than refined sugar, containing antioxidants, enzymes, and minerals. However, honey is still sugar — one tablespoon has about 17 g of carbohydrates and 64 kcal. The key difference is that honey raises blood sugar more slowly than white sugar and contains bioactive compounds with health-promoting properties.

Raw, unprocessed honey is the most beneficial because it retains all natural enzymes, antioxidants, and pollen. Heat-treated and filtered honey loses much of these beneficial compounds. Manuka honey is especially valued for its high antibacterial activity, measured by its MGO rating. Look for certified raw honey for maximum benefits.

Honey is a fast carbohydrate source suitable during or immediately after training. One to two tablespoons before a long workout provide quick energy. Post-workout, honey helps restore glycogen stores when mixed into yoghurt or a protein smoothie. It also works as a natural alternative to commercial energy gels for endurance athletes.