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A 2024 study found drinking 250 milliliters of honey water 90 minutes before training can reduce muscle soreness by 30% and increase leg strength within 48 hours.

The study also found that the honey-sweetened water improved lower-body muscle endurance and leg press strength.

The study used a double-blind placebo-controlled design, and participants reported lower soreness levels than those who consumed the placebo.

Honey water reduces muscle soreness because it has anti-inflammatory and antioxidant properties that can help with inflammation and oxidative stress caused by exercise. Honey also contains flavonoids and phenolic acids, which are antioxidants that can help reduce inflammation.

Honey is a simple carbohydrate that contains glucose and fructose, which are monosaccharides that the body uses for energy, especially during exercise.

The body absorbs these sugars differently, so honey may provide more carbs to muscles other than foods, which could help extend endurance training.

Additionally, honey’s nutrients and antioxidants can help repair muscle damage caused by exercise.

PMID: 39355153

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