Running and beer: Is it a good idea after a race?

1/23/12 Posted in Cover Story  |  1 Comment

Katie Murtha, registered dietitian and board certified specialist in sports dietetics, recently ran the Detroit Marathon. Light beer was offered at the stops and in the beer tent at the end of the course. “When I saw that it was beer at the stops, I thought: How disgusting.”

The beer phenomenon at races has exploded, Murtha explains. “At most races, runners will get a ticket for one free beer. That’s tempting for runners who wouldn’t normally finish a race with a beer. It’s also confusing: Because beer is provided for free at marathons, people wonder if it’s good for them. Should athletes drink the beer or not? Well, there are two ways to look at it . . .”

Beer is a bad idea

“What I tell runners is that beer is not a recovery drink,” says Murtha. “There’s nothing about it that helps with recovery. Beer doesn’t have enough carbs to meet recovery needs and the fluid in the beer doesn’t help with hydration because alcohol is a diuretic. Athletes also need electrolytes and protein for recovery. Beer may have a small amount of electrolytes but it doesn’t have protein. In general, beer is a bad idea.”

A little beer is OK after rehydrating/refueling

“You may be thinking: I did the big race and finished and I deserve a beer,” says Murtha. “That’s great! Go for it! But hold off for a while and, during the first half hour post-race when you’re sore and stretching, grab a low-fat chocolate milk, hot chocolate or Gatorade—you’ll need 2-3 cups—then have a beer. If you’re going to drink beer, alternate it with water. Alcohol confuses the kidneys and makes the body excrete more fluids, so each cup of beer dehydrates the body even more.”

The Bottom Line

“Many athletes train for one or two big events each year and want to celebrate after the finish line,” says Murtha.

“But the first hour post-event is not the time to do that. First, you need to fix what you just broke while running [the breakdown of muscle tissue and loss of fluids and electrolytes].

“A lot of inflammation is going on during a marathon, so it’s important to eat and drink post-race to help reduce inflammation. You need to get good nutrients on board your body. You need fluids, electrolytes, antioxidants, protein and healthy fats. And don’t go overboard with the beer, especially if you’re getting ready for another race.”

Katie Murtha, MS, RD, CSSD, LDN, is a runner, snowboarder and owner of RDKate Sports Nutrition Consulting near Chicago: www.RDKate.com