Beer After A Workout: Good Or Bad Idea?

Should you drink beer after working out? It's a question many people ask themselves, especially after a gruelling session. While it may be tempting to reach for an ice-cold beer, it's important to understand the impact it can have on your body and your fitness goals. Alcohol affects everyone differently, and there are several factors to consider when deciding if you should drink beer post-workout.

Beer can be a good source of hydration post-workout, but only if it's low ABV

Beer has long been associated with sports, and it's common to see people drinking beer after a workout or a race. But is it a good idea to drink beer post-workout?

Well, it depends. Beer can be a good source of hydration after a workout, but only if it's a low-ABV option. Alcohol is a diuretic, which means it increases urine production and can lead to dehydration if not balanced with water. A study in the Journal of Applied Physiology found that rehydration after exercise is only delayed if you consume alcohol with an ABV greater than 4%. So, if you want to drink beer after a workout, opt for a low-ABV beer and make sure to drink plenty of water too.

It's worth noting that while a low-ABV beer can be a decent recovery aid, it's not as effective as a proper recovery drink. Beer may contain carbohydrates, electrolytes, and sodium, which can aid in fluid loss, but it's not as nutrient-rich as a dedicated recovery drink with protein, carbohydrates, and electrolytes.

Additionally, alcohol can interfere with protein synthesis, leading to increased muscle soreness and reduced muscle mass gains. It can also disrupt sleep, affecting the muscle repair process. So, while an occasional low-ABV beer after a workout is not necessarily harmful, it's important to be mindful of the potential impact on your body's ability to recover.

If you're serious about fitness and optimising your workouts, it's best to skip the beer and go for a non-alcoholic option, a mocktail, or a recovery drink.

Alcohol impairs muscle recovery by interfering with protein synthesis

A study on eight physically active males found that alcohol consumption reduced rates of myofibrillar protein synthesis (MPS) following a bout of concurrent exercise, even when co-ingested with protein. The study concluded that alcohol ingestion suppresses the anabolic response in skeletal muscle and may impair recovery and adaptation to training and/or subsequent performance.

Another study on mice found that alcohol consumption did not impair overload-induced muscle hypertrophy and protein synthesis. However, it is important to note that this study used a moderate amount of alcohol, while the previous study on humans used an amount of alcohol based on binge drinking by athletes.

Overall, while alcohol may impair muscle recovery by interfering with protein synthesis, the impact may depend on the amount of alcohol consumed and individual factors.

Drinking beer after a workout can negatively impact your sleep

Research shows that even a small amount of alcohol can negatively impact your sleep. After drinking, you spend less time in certain important stages of the sleep cycle, meaning your sleep has more disruptions, and you may sleep for less time than usual. Studies also show that people who drink alcohol regularly over a long period of time are more likely to have sleep issues.

Alcohol can also affect your heart rate and cause abnormal heart rhythms (arrhythmias). This can be dangerous, especially if you plan to exercise again the next day.

Additionally, alcohol can interfere with protein synthesis, which is necessary for muscle recovery and growth. When you exercise, small tears appear in your muscles, and your body uses protein to repair these tears. However, drinking alcohol makes it harder for your body to use proteins, leading to increased muscle soreness and reduced muscle mass gains.

Overall, while an occasional post-workout beer may not significantly impact your sleep and recovery, regular alcohol consumption can have negative effects. It is important to prioritize proper hydration, nutrition, and sleep to support your fitness goals and overall health.

Beer is a source of empty calories, which may lead to weight gain

Beer is made from fermented grain, and the calories in beer come mainly from carbohydrates and alcohol. All alcoholic drinks contain a lot of calories, and beer is no exception. In fact, compared to wine or spirits, beer tends to have a higher number of calories. The more alcohol and carbohydrates in a beer, the more calories it will contain.

Empty calories are calories that provide a lot of energy but little to no nutritional value. These calories are not a problem in small amounts, but consuming too many empty calories can lead to weight gain and malnutrition. Alcoholic drinks, including beer, are a prime example of empty calories. The calories from alcohol cannot be stored in the same way as other nutrients, so when alcohol is consumed, the body's systems prioritise processing and getting rid of it as soon as possible. While this is happening, the body is not burning fat or absorbing nutrients.

Beer contains a significant number of calories per pint, with the NHS claiming it has the same caloric content as a full-sized Mars Bar. Even a light beer can have around 100 calories. Therefore, if weight loss is a goal, drinking beer after a workout is not advisable. However, low-calorie and low-alcohol beers can be a better option if you want to reduce weight gain without sacrificing taste.

Alcohol can cause nutritional imbalances and affect testosterone levels

Alcohol can have a detrimental impact on nutritional health and testosterone levels. Consuming alcohol can cause nutritional deficiencies and affect the body's ability to absorb, digest, and utilise nutrients. This can lead to malnutrition and various health issues.

Alcohol inhibits the natural breakdown of nutrients by decreasing the secretion of digestive enzymes from the pancreas, impairing nutrient absorption by damaging the cells lining the stomach and intestines, disabling the transport of some nutrients into the blood, and preventing the full utilisation of absorbed nutrients by altering their transport, storage, and excretion. Alcohol also interferes with the body's microbiome and can contribute to liver disease.

Chronic heavy drinkers are at risk of nutritional deficiencies and related health problems. Deficiencies in vitamins A, C, D, E, K, and B, as well as minerals like calcium, magnesium, iron, and zinc, are common among heavy drinkers. These deficiencies can lead to night blindness, bone softening, impaired wound healing, blood clotting issues, and severe neurological damage.

Alcohol consumption can also disrupt testosterone production by interfering with the hypothalamus, anterior pituitary gland, and testes. Studies have shown that testosterone levels can drop significantly within 30 minutes of alcohol consumption. Heavy drinking is associated with poor testicular function and lower testosterone levels. It is believed that chronic alcohol misuse damages the Leydig cells in the testes, which are responsible for testosterone production.

Additionally, alcohol can impair sperm maturation and reduce sperm concentration, potentially leading to fertility issues. Heavy drinking is also linked to smaller testicle size and an increased risk of birth defects in offspring.

While occasional and light to moderate drinking may have minimal impact on nutritional health and testosterone levels, chronic and excessive alcohol consumption can cause significant nutritional imbalances and hormonal disruptions.

Frequently asked questions