Sugar, honey and starch are all carbohydrates, and the speed of digestion and absorption is different. After training, it is suitable for supplementing rapidly absorbed carbohydrates and can effectively supplement glycogen. But sugar water is not good, because it is unhealthy, and after training, you need not only carbohydrates and protein, but also electrolytes, vitamins and minerals. Therefore, it is best to choose bananas, dates, honey, cereals and whole wheat bread, and the ratio of carbohydrates to protein is about 2: 1.