Does drinking alcohol after exercise affect results?

*This text was written by a TecMundo columnist; finally learn more.

Have you noticed how some sports activities are linked to the consumption of alcoholic beverages, especially beer, at the end of the practice? After football with friends, a company volleyball game, or a jog in the street, drinking may be on the agenda. There are possible reasons explaining this relationship. Exercise provides for some of us a sense of wellness that justifies unhealthy habits. The social nature of exercise also plays a role in this relationship between beer and training.

Did you know that more active people drink more? A survey of 38,000 people found that men and women with relatively high aerobic fitness were twice as likely to consume moderate or high levels of alcohol than those in worse condition. However, this study does not allow reason inference, it only makes association.

Does beer after training affect results?

The relationship between physical exercise and alcoholic beverage consumption is dose dependent, so the amount taken is important. higher alcohol content has a more negative effect.

The post-exercise moment is important, because in addition to rehydration of the body, it is the period of glycogen replenishment (the main energy reserve in the muscles), stimulation of muscle protein synthesis. Considering that traditional beer has a diuretic effect because it contains alcohol (approximately 4%), it may be considered that it is not objectionable to consume alcoholic beverages after a 5-10 km run with intense sweating and fluid loss. best option. In a 2016 study, healthy men who drank beer after training produced 105 ml more versus 299 ml than those who drank water or sports drinks.

For anyone who loves the gym and wants to get stronger or increase muscle mass, keep in mind that some scientific tests show a decrease in strength and muscle growth after a few sips. Alcohol intake impairs protein synthesis rates after a single exercise session. Another study showed that post-exercise beer rehydration impaired fluid retention, reaction time, and balance.

The dose is important. If you want to maintain the gains you have made with exercise and at the same time have a drink with your friends after the exercise, moderation is required. In a study of men who drank water or beer after 60 minutes of running on a hot (35ºC) treadmill, there was no difference in the 14 parameters compared, including fluid balance and urinary excretion. But one detail: the amount of beer was moderate – 660 ml, equivalent to 2 long stems. In this case, moderate beer intake (regular) had no adverse effect on markers of hydration in active subjects.

Is non-alcoholic beer a better option?

More recently, some researchers have become interested in zero alcohol beer. In fact, they’re not the only ones, they’ve heard the movement.”sober curious”? It included young people who have a greater sense of responsibility for the future, a greater awareness of their well-being, and a better understanding of the health risks alcohol can pose.

Researchers gave non-alcoholic beer to 277 male runners preparing for the Munich marathon in Germany. there were 2 beer mug Beer with 0% alcohol (568 ml British measure) for runners 3 weeks before and 2 weeks after the race. The researchers drew blood several times before and after the race and asked the men to report symptoms of respiratory infections, as they are common after a marathon. The main conclusion of the study was that those who drank zero beer appeared more sheltered because the incidence of upper respiratory tract infections in this group was 3.25 times lower than in non-drinkers. Beer drinkers also showed lower markers of inflammation and other indicators of improved immune response in their blood. What is the explanation for this?

The protection is attributed to beer polyphenols, which act as antioxidants in addition to anti-inflammatory properties. For some researchers, if beer has alcohol in its composition, this weakens the beneficial effects of polyphenols. The polyphenols already found in non-alcoholic beer should calm inflammation without the interference of alcohol.

By knowing the harms and social benefits of beer after exercise, you can “make” better decisions for your health and well-being. Cheers!

fabio dominski He holds a PhD in Human Movement Sciences and a degree in Physical Education from Santa Catarina State University (UDESC). He is a university professor and researcher at the Sport and Exercise Psychology Laboratory (LAPE/CEFID/UDESC). He is the author of Physical Exercise and Science – Facts and Myths and presents the Physical Exercise and Science program on UDESC Joinvile radio (91.9 FM); the program is alsoAvailable as a podcast on Spotify.