First, I do not condone drinking. In fact, my friends know I don’t even like drinking. *Cough* *Hack* I can’t even type that with a straight face. Okay, I love a beer after a run, and I like to claim I’m reloading on carbs and hydrating… So I when I started to write this post I was planning on talking about how beer is good for your running. Turns out that’s wrong. Sorry.
So here’s the summary for those who don’t want to read this; if you want to be an elite ultra runner, don’t drink alcohol, there are much better ways of hydrating and carbo loading. If you want to enjoy life, there must be a reason we have a liver – just make sure to practice moderation.
So with the unfortunate (for ultra athletes) summary out of the way, here are some of the facts;
One would think with the prevalence of beer at the end of marathons and groups such as the Hash House Harriers, a self proclaimed drinking group with a running problem, passing out beers DURING marathons, that beer would have some benefits to a runner. Turns out it doesn’t, except to maybe dull the pain and make the whole idea of running long distances make a little more sense in your inebriated state.
The closest you can get to supporting beer in terms of running is needing to reload your body with carbs. Unfortunately, beer (12oz PBR) contains only about 12g of carbs – about the same amount as a slice of bread. Some beer contains even less (Miller Light – 3 grams). For comparison Gatorade contains 14g in 8oz. So if you NEED a beer after a run, stay away from the light beers and look for the high carb beer so you at least get something positive from it.
Another note here though, in very unscientific terms; you liver converts alcohol to acetate, which becomes the body’s primary fuel source, leaving excess carbs to be converted to fat. This addition to the “energy chain” also pushes fat metabolism further down the list, making it harder to burn fat and sometimes leading to the dreaded beer belly. Drink in moderation if you’re going to drink at all.
Rehydration. Not really a surprise here; beer fails. It’s a well known fact that alcohol causes dehydration – that’s why you need the “feel good pills and a red Gatorade” the morning after a good night out… Dehydration is obviously something you need to avoid if you’re looking for your peak performance… A 1% decrease in weight due to dehydration can lead to a 3% decrease in performance. We won’t even talk about the true DANGERs of extreme dehydration. So during runs where you might already be dehydrated, avoid the beer stop (or acknowledge the dangers, realize you won’t be performing your best, and enjoy the immediate half beer buzz – up to you.)
If this wasn’t enough bad news, beer can also limit the production of natural anti-inflamitories in the body delaying the body’s ability to heal. Realize though that most of this healing delaying effect is attributed to the alcohol, and some research suggests that a non alcoholic beer can be as effective a recovery drink as Gatorade (which in itself is not necessarily a recovery drink…) Also, some studies suggest that as little as 1 beer just before sleep can disrupt the second half of the sleep cycle leaving you sluggish and tired the next day.
So what’s the light at the end of the tunnel in all this? Runners shouldn’t feel like they should never be able to drink. Beer still does have some benefits. The malt and hops used to make dark beers contain flavonoids, the same heart-healthy compounds in vegetables and wine that counter cell damage, reducing your risk of heart disease and cancer. Beer also contains B vitamins and chromium, which aid in converting carbohydrates to energy.
Bottom line, beer may not be the hydration choice of champions, but it is still tasty, refreshing, and a great social lubricant. There isn’t a need to avoid beer – just to be aware of why you’re drinking it. Go for water and sports drinks when you need them, but a beer sure tastes good when you don’t.
No comments:
Post a Comment