"Beer is proof that God loves
us and wants us to be happy," said Benjamin Franklin - and
who are we to argue with such an august figure?
The problem most runners have,
though, is reconciling sinking a couple of cold ones with
the consequential effect on their training. However,
although we all know the dangers of drinking too much,
moderate beer drinking may be better for us than we think.
Here comes the science bit...
Beer, like red wine, does have
health benefits. The malt and hops used in both lager and
bitter contain flavonoids, which counter cell damage and
help reduce the risk of cancer and heart disease.
Beer also contains B-vitamins
and chromium, which help in converting carbohydrate to
energy; and choline, which, ironically, protects against
liver damage and memory loss. In 2003, a review of studies
showed that while heavy alcohol consumption increases the
risk of a stroke, moderate consumption may lower it. The
recommended daily intake for athletes is 500ml (just under
one pint) for men and 250ml (just under a half) for women.
There are also benefits linked
to recovery from exercise, says nutritionist Kim Pearson (www.equilibria-health.co.uk).
"Beer contains predominantly water and carbohydrate, both of
which are essential in post-race recovery," she says. "A
recent study at Granada University in Spain found that the
sugars, salts and bubbles in a pint can help athletes absorb
fluids more quickly than rehydrating with water.
"The carbon dioxide in beer
helps quench thirst more quickly, while the carbohydrates
replace some of the calories lost through exercise."
A little of what you fancy
Moderate consumption is the
key to enjoying a guilt-free beer. Use these guidelines to
keep you on the straight and narrow:
- A pre-race beer the night
before to help you relax is fine, but keep it to one:
alcohol is a diuretic and you don't want to be dehydrated
on the start line.
- Drinking beer after a run
is a great way to unwind, but match it with plenty of
water and healthy post-training snacks (pork scratchings
don't count).
- Drinking lots of beer
during a race is a bad idea but a few sips on a fun run
won't hurt you. Just take care not to drink too much as
even a small amount in this situation can cause
dehydration and impair judgement.
- Try to drink organic beers,
advises Pearson. "They are produced with far fewer
chemical additives, which make them the healthiest
option," she says. "If your local pub doesn't sell any
organic varieties, then opt for a beer that comes from a
smaller, lesser-known brewery, as this is more likely to
contain more natural ingredients."
