Beer And Running: Is It Safe To Run After Drinking?

Drinking a beer after a run is a common practice, with many joggers grabbing a pint after a workout. While it is not better for you than an energy drink or water, it is also not worse. Beer contains carbs, electrolytes and sodium, which are needed after losing fluids, so it can be a decent recovery beverage. However, it is important to note that beer is a diuretic and can lead to dehydration, especially if consumed in large quantities. It is recommended to drink water first and then have a beer, and to stick to low-alcohol options.

Beer can be hydrating after a run

Beer can be a hydrating post-run drink, but only if consumed in moderation. A study published in the Journal of the International Society of Sports Nutrition in 2015 found that "moderate beer intake has no deleterious effects on markers of hydration in active individuals". In other words, a couple of beers—especially those with low alcohol content—are fine, as beer, like sports drinks, contains carbs, electrolytes, and sodium, which help with fluid loss. Beer is mostly water, and water aids hydration.

However, it's important to note that beer is not a better recovery drink than water or formulated energy drinks. It's also crucial to drink water first and beer second, as alcohol is a diuretic, and consuming too much can lead to dehydration. It's recommended to wait at least an hour after a run before drinking beer, and to have a post-run snack rich in natural electrolytes and carbohydrates, such as a banana with peanut butter or a protein smoothie.

If you're training for a big race, you should also consider how alcohol consumption may affect your training plan. Alcohol is high in calories, which can lead to weight gain, and a hangover is likely to put off those long morning training runs, which could seriously derail your race preparation.

Beer contains carbs, electrolytes and sodium

Beer contains carbs, electrolytes, and sodium—all of which are important for post-run recovery. Carbs are the primary fuel source for muscles during running workouts or races, and glycogen is the storage form of carbohydrates in the body. Electrolytes, such as sodium and potassium, are essential for balanced muscle contraction and fluid retention, aiding rehydration after sweating.

Beer is mostly water, which also aids hydration. However, it's important to note that alcohol is a diuretic, causing increased urination and potential dehydration. Therefore, while beer can provide some of the necessary components for recovery, it's not the most effective option. The alcohol content can interfere with glycogen replenishment and muscle repair, and the diuretic effect can lead to further dehydration.

To minimize the negative impacts, it's recommended to wait at least an hour after a run to drink beer, allowing the body to first metabolize essential nutrients like carbohydrates and natural electrolytes. It's also crucial to drink plenty of water or sports drinks alongside beer to counter the dehydrating effects of alcohol. Additionally, choosing low-alcohol or non-alcoholic beers can help reduce these negative consequences.

While beer may not be the ideal recovery drink, having one or two low-alcohol or non-alcoholic beers after a run can be enjoyable and provide some hydration and electrolyte benefits. However, it's important to prioritize proper rehydration and refueling with water, sports drinks, and adequate protein and carbohydrates.

Drinking beer after a run can impair muscle protein synthesis

While beer does contain some carbohydrates, electrolytes, and sodium, which can be beneficial for recovery, the amount of alcohol in beer can outweigh these benefits. Alcohol can negatively affect the metabolism of carbohydrates and proteins, hindering the repair of muscle damage. Additionally, alcohol can block the production of anabolic hormones, such as human growth hormone and testosterone, which are important for muscle growth and recovery.

To minimise the negative effects of alcohol on muscle protein synthesis, it is recommended to limit alcohol consumption and choose low-alcohol or non-alcoholic beers. It is also important to prioritise proper hydration and nutrition by drinking water or sports drinks and consuming a balanced meal with carbohydrates and protein before drinking beer.

Overall, while an occasional beer after a run may not significantly impact recovery, excessive alcohol consumption can impair muscle protein synthesis and hinder overall fitness goals. It is important for individuals to understand their own patterns and how alcohol affects their body to make informed decisions about alcohol consumption.

Running while drunk may not be the worst thing for performance

It's no secret that drinking alcohol before a workout isn't the best idea. Alcohol is a diuretic, which means it can lead to dehydration, and it can also impair judgement and coordination. However, surprisingly, running while drunk may not be as detrimental to performance as one might think.

According to a recent study, running while intoxicated is no more taxing on the body than sitting while drunk. This finding may not come as a shock to long-distance runners who have a drinking buddy that can still perform after a night of heavy drinking. While it's true that alcohol can negatively impact coordination and planning, it can also increase aggression, which could be beneficial for certain sports.

Additionally, beer, like sports drinks, contains carbohydrates, electrolytes, and sodium, which can aid in rehydration after fluid loss. A 2015 study published in the Journal of the International Society of Sports Nutrition found that moderate beer intake post-workout had "no deleterious effects on markers of hydration in active individuals." In other words, it hydrated them just as well as a sports drink.

However, it's important to note that for beer to truly work as a recovery drink, it should be low in alcohol content (around 4-5%) and limited to one or two drinks. Consuming higher quantities or beers with a higher alcohol content can lead to further dehydration and reverse any potential benefits.

While running while drunk may not be the worst thing for performance, it's still not recommended. As Evelyn Parr of Australian Catholic University's School of Exercise Science states, "athletes, if they are actually athletes, would have no reason to consume alcohol... prior to any sort of event." Additionally, alcohol is a poison, and frequent or high consumption is associated with health risks such as sleep disturbances, metabolic changes, liver toxicity, and increased risk of certain cancers.

So, while having a beer or two after a run may not hurt your performance, it's important to prioritize rehydration and consume alcohol in moderation to avoid any negative health consequences.

Drinking beer after a run can be a social activity

Beer companies have caught on to this and have started marketing specifically to fitness fanatics. For example, Michelob Ultra began streaming workouts on its social media channels, and several brewers have introduced beers catering to athletes. This includes Harpoon Brewery's Rec. League Pale Ale, Sufferfest Beer Company's Flyby Pilsner, and Avery Brewing's Go Play IPA.

However, it is important to note that heavy alcohol intake after running can be detrimental to your workout recovery, overall health, and fitness goals. To reduce the negative effects of drinking beer after a run, it is recommended to wait at least one hour before drinking beer, drinking water or a sports drink first, choosing a low-alcohol or non-alcoholic beer, and limiting your alcohol consumption in terms of frequency and quantity.

Frequently asked questions