Are you the “forget about the six-pack — I’m working on a keg,” sort when it comes to your physique? If so, your answer to the question, “should you drink beer and exercise,” is a resounding yes. However, there’s more to working out and the liquid part of your diet than physical appearance.
If you want to maximize your results in the gym and benefit your total health, you need to work on the whole package — including what you eat and drink. That doesn’t mean that you can’t enjoy a refreshing craft brew and some good food after some heavy-duty weight work. Here’s what you need to know about beer and exercise to make the right choices.
Why Do Folks Crave a Brew After a Workout?
“Mmm. Beer.” If the fermented brew has you sounding like Homer Simpson, you might consider a pint a just reward for a workout well done. Heck, you might hit the gym so that you can indulge without coming down with “done-lap disease” — where your belly has lapped over your belt buckle. Why do you crave this admittedly heavenly elixir after doing your body good, though?
It’s not because you’re necessarily headed down an alcoholic path. When you work out, your body burns through its energy reserves. The fastest way to replace that spent fuel is by consuming carbohydrates — and beer has that macronutrient in droves. A single serving of lager has 17.6 grams of the grainy stuff.
Plus, what happens when you sweat? You get thirsty, that’s what. Beer answers two of your pressing biological needs after pumping it up — it slakes a cottonmouth and replenishes your blood glucose. From a physiological standpoint, your body says, “gimme.”
Then you must consider the psychological effects. Who doesn’t associate kicking back with a cold one with a reward? You have to admit that there are few things like soaking up some sun while playing beach volleyball. It’s natural to want to keep the positive vibes going with a tropical-tasting IPA with just enough bite.
The Skinny on Beer and Your Bod
All those are fantastic reasons why your body and mind crave a brewski after an up-to-date workout. Are you doing any damage by drinking beer after exercising? Not if you stick to one or two, but consider the following before tipping one back.
Beer Can Impact Muscular Development
Researchers noted that alcohol suppresses muscle protein synthesis in animal experiments. The human trials to date confirm that excess consumption — about seven beers for a 150-pound person — does the same in people. You can’t mitigate the effects by having a burger with your brewski. These effects remain regardless of whether you consume protein before imbibing.
If you stick to one or two, you shouldn’t undo all the hard work that you’ve done. Do try to wait until at least four hours after hitting the gym to drink alcohol, though. During this time, your body remains in a post-anabolic state, and recovery is critical.
Too Much Alcohol Increases Disease Risk
There are no two ways about it — drinking to excess can lead to the development of chronic diseases, including the following:
- Heart disease: Your blood pressure shoots up with your first drink of alcohol. It returns to normal if you stop at one or two, but prolonged excess use can lead to hypertension and an elevated risk of heart disease.
- Cancer: Most folks associate excessive drinking with liver cancer, which is one risk. It also ups your chances of developing various other forms of the disease, like mouth, pancreatic and colon cancer.
- Immune system dysfunction: Alcohol interferes with your immunity because it creates inflammation in your body that your natural killer cells battle. When your system hits the point of exhaustion, it has few reserves left to battle pathogens.
- Mental health disorders: Alcohol interrupts the levels of several neurotransmitters, including dopamine and GABA. Excess use can trigger physical dependence, anxiety and depression.
- Withdrawal syndrome: In extreme cases, withdrawal from severe alcohol abuse can throw your liver enzymes and brain function into freefall, leading to seizures, coma and even death.
If You’re Going Low-Carb, You Should Refrain
As stated above, beer contains a ton of carbs. It also lacks nutrient value — a pint may provide energy-rich calories but few vitamins, minerals and fiber. If you follow a diet such as keto, where you restrict carb intake to no more than 20 to 50 grams daily, you should forgo the brewskis until you reach your goal weight.
You Can Drink Beer and Exercise — Moderation Is the Trick
The answer to the question, “Can you drink beer and exercise,” is yes, in moderation. Hit the gym in the morning and enjoy your Friday afternoon happy hour, but know when to say when.
Dylan Bartlett is a men’s lifestyle blogger from the City of Brotherly Love. He runs the site Just a Regular Guide, looking at other topics related to health and wellness, relationships, the outdoors and DIY. You can follow him on Twitter @a_regular_guide to get frequent updates on his work.
