Is it better to drink honey water before running or after running

Drinking honey water before or after running has its own benefits. Drinking it before exercise can quickly replenish energy, while drinking it after exercise can help restore glycogen reserves. The main functions of honey water include providing carbohydrates, relieving fatigue, promoting water absorption, regulating electrolyte balance, and assisting muscle repair. Drinking honey before running can quickly provide the body with easily absorbable glucose, suitable for people who run in the morning or exercise on an empty stomach for a long time. The monosaccharides in honey can quickly enter the bloodstream, avoiding low blood sugar symptoms during exercise and reducing muscle breakdown for energy supply. However, it is important to drink 30 minutes before exercise, with a single dose not exceeding 20 grams, to avoid gastrointestinal discomfort caused by high osmotic pressure. Patients with diabetes or those with sugar control should choose carefully. Drinking honey water within 30 minutes after running can effectively replenish liver glycogen consumed during exercise and accelerate physical recovery. At this time, the human body is highly sensitive to insulin, and the fructose and glucose in honey can synergistically promote muscle tissue's uptake of sugar. Pairing with moderate amounts of protein foods yields better results. For example, pairing with sugar free yogurt can create a 3:1 carbohydrate to protein ratio, which not only promotes synthetic metabolism but also avoids fat accumulation. When sweating heavily after exercise, adding a small amount of salt can enhance the effect of electrolyte supplementation. Honey water, as a natural source of carbohydrates, should be consumed according to the intensity of exercise and individual constitution. Moderate supplementation can be done before and after high-intensity training, and it is recommended to prioritize drinking after low-intensity exercise. The water temperature should not exceed 60 degrees Celsius during daily consumption to avoid damaging active enzymes. Paired with whole wheat bread or bananas and other foods, it can delay blood sugar fluctuations. People who exercise should pay attention to oral hygiene when drinking for a long time. It is recommended that individuals with special constitutions undergo tolerance testing before drinking.