“Come on, a good beer for recovery”. What athlete has never said or heard this phrase? Beer, very popular in the third half, is often credited with the virtues of a drink that promotes rehydration and muscle recovery. But is this really the case?
- Beer is not effective for rehydration and muscle recovery after exercise due to its dehydrating effects.
- Experts recommend alternatives, such as hot or cold chocolate, which contain nutrients essential for recovery.
- Drink beer in moderation and don’t consider it a recovery drink.
The belief that beer helps with physical recovery may have several origins. A persistent legend claims that Czechoslovak Emil Zátopek, a four-time Olympic champion, was an avid beer drinker. He supposedly attributed his exceptional athletic performances to this drink. However, this idea has no solid scientific basis.
What the experts say
According to Dr. Eve Tiollier, doctor of physiology and dietician, this belief is pure fantasy. “Beer does not rehydrate at all! The water deficit is exactly the same once you have drunk it. You have not recovered anything, you produce urine. In general, alcohol limits the resynthesis of muscle fibers.” These statements are corroborated by the Research Institute for Well-being, Medicine and Sports Health (IRBMS), which claims that beer “does not contain enough minerals to allow good rehydration, increases the phenomenon of dehydration (volume urinated greater than volume absorbed) and disrupts muscle recovery by reducing the effectiveness of sleep”.
The dehydrating effects of alcohol
Sports doctor Walter Pagliano agrees: “Any alcoholic drink dehydrates, so beer is not a recovery drink. During exercise, the main losses are water, carbohydrates, salt and amino acids (which form proteins): these are the essential elements for good muscle function.” In other words, beer, due to its alcohol content, increases the volume urinated and causes additional loss of body fluids, thus worsening dehydration.
More effective alternatives
Rather than reaching for a post-workout beer, experts recommend drinks that actually contain the nutrients needed for recovery. Hot or cold chocolate, for example, are great alternatives. “Chocolate contains all the elements needed for recovery, including carbohydrates, protein and calcium, which is essential for bone strength.”explains Dr. Pagliano. These elements help replenish energy stores and repair damaged muscle fibers.
Moderate consumption
It is important to note that moderate beer consumption after physical exercise is not dramatic. The negative effects remain minimal if consumed in moderation. A small beer to celebrate a victory or a good workout can be pleasant, but it should not be seen as a recovery drink.
In conclusion, beer is not the ideal recovery drink after intense physical effort. Its dehydrating effects and the absence of essential nutrients necessary for recovery make it a suboptimal choice. For better rehydration and recovery, opt for alternatives such as hot or cold chocolate, which provide the elements necessary to replenish your body’s reserves.
