Recently, I was completing a continuing ed series via Examine, which is my go-to resource for comprehensive, unbiased nutrition information (…just genuine, unpaid opinions here - I’m neither influential nor influencer-y enough for ads). While there was no shortage of truly intriguing studies among the mountain of summaries that I combed through to answer review questions, one stood out due to the surprise factor: Got Beer? A Systematic Review of Beer and Exercise (PMID: 34284350).
Examine titled the summary:
"If consumed moderately and not before exercise, beer doesn’t appear to hamper performance, recovery, or body composition, especially if it’s low in alcohol and high in polyphenols."
It went on to discuss the multitude of plant-derived compounds with demonstrated antioxidant, anti-inflammatory and anti-obesity effects resulting from the fermenting of hops and barley. The darker the beer, the greater the concentration of melanoidins (also found in bread, coffee, and chocolate), which have been shown to serve as prebiotic and antimicrobial agents. On a chart comparing the antioxidant power of various beers, bocks, abbeys and ales topped the list, with non-alcoholic options offering the lowest levels of healthful compounds.
The results section noted interesting findings; e.g. that moderate beer intake did not appear to affect strength or body composition, and that polyphenol-rich beer has the potential to protect against respiratory infections after high volume training. Not surprisingly, it was noted that beer consumed prior to training impaired balance and reaction time, and that it was helpful to simultaneously opt for a non-alcoholic beverage when consuming beer with an alcohol content surpassing 4% (in order to prevent excessive fluid loss via urine production). Least surprisingly and most entertainingly, it was found that a pinch of salt added to your drink helps with hydration, at the obvious cost of taste.
Now, if I may take us on a quick detour. I’m sure you’ve read studies before with titles something along the lines of:
Taking a thirty minute walk on a warm, sunny day in the forest decreases stress levels by 100%. Those who meditated during their time outside experienced the most pronounced decline in anxiety.
To which you react:
And to think, this whole time I was opting for self-care by taking on overtime hours at an under-resourced, public-facing role working for a micromanaging boss with unresolved anger issues! Take a walk in the woods, you say? Never thought of it. What will they study next, yoga?
Not that studies on stress relief aren't important - it’s just that oftentimes, their findings seem to state the obvious. There are moments in life when you don't need to be told something, because you've already experienced it time and time again. The cause-effect relationships that we intuit, or the realizations that fit like puzzle pieces because they ‘just make sense.’
This time, in regards to the recovery via beer study, I was genuinely taken aback. If I had to guess the results, they would have been: Drinking even one beer impairs recovery and muscle protein synthesis via these four mechanisms. I've held the opinion over the past few years - somewhat unpopularly, perhaps- that there's no legitimate reason for consuming alcohol. This is due the shared claim among reputable health organizations that there is no safe dose of alcohol (see also: here and here and here and here).
When you gaze briefly at the mound of evidence, it’s no crazy conclusion to state that alcohol is a poison which we've popularized for consumption because it makes us feel good, and many people like the taste. The consequences of even mild consumption include an increased risk of various cancers, impaired structure and function of critical organs, weight management, blood pressure, and countless other aspects of health. Of course, there was a time in history when beer provided the only safe-to-drink hydration source; but these days, we tend to justify alcohol consumption by referencing the presence of antioxidants that form during its production. Still, the reality is that we are very much able to reap these benefits from teas and fermented foods *without* simultaneously consuming significant amounts of a known poison.
If this was not the case - if we could only derive these benefits from alcoholic beverages - then the CDC would urge non-drinkers to consider taking up the habit of mild to moderate consumption. Instead, they state the opposite: "The Guidelines also do not recommend that individuals who do not drink alcohol start drinking for any reason, and that if adults of legal drinking age choose to drink alcoholic beverages, drinking less is better for health than drinking more."
With all this in mind, the results of the aforementioned study caught me by surprise. That there is a study quite nearly approving the consumption of alcoholic drinks post-training or game immediately struck me as a crazy concept. In the moment, I actually felt relief for the regular drinkers in my life. I immediately emailed the study to my dad, who finds joy in hand selecting rich, dark beers.
Examine did include a critical caveat: "Alcohol is a poison, and heavy drinking is not healthful. Large doses of alcohol reduce testosterone levels and MPS. After exercise, it may be wise to limit alcohol to 0.5 g/kg, as doses in this range appear unlikely to effect recovery."
Even moderate drinking is shown to increase risk of head and neck, breast and colorectal cancer, while any level of consumption is associated with development of esophageal cancer, and heavy drinking is of course associated with liver cancer. Moderate drinking is defined as: up to one drink per day for women, and two for men. Our ability to process alcohol, our associated risk of cancer, and our propensity towards alcoholism is also genetically dependent, which adds yet another layer of complexity and concern.
So, where does this leave us?
Well, I know where it leaves me. I've never loved alcohol, so it's yet to make a difference to me whether or not I drink. Of course, I drank in college, and I believe that most young adults want to experience the world irresponsibly - while they feel invincible - in order to gain a deeper appreciation for their mortality sometime in their late twenties or early thirties. When I go out, I usually get a mocktail (non-alcoholic cocktail), kombucha or Athletic Brew and enjoy it thoroughly. The fun flavor combinations and unusual spices bring me the most joy! During the holidays, when it feels like friends and family are practically throwing wine bottles at me, I get tired of declining and may accept a drink from which I take a few sips. Once a year, I do a half or full beer mile with friends, because it's fun. That's all fine, and I'm okay with it.
I also know that my non-enjoyment of alcohol makes this whole dilemma a piece of cake for me. This is certainly not the case for many people, and I relate by comparing others' enjoyment of wine, beer or liquor to my love of sweets. As in, if I had to give up sugar-laden treats ENTIRELY, for health reasons, there is zero doubt that it would be a struggle. So, I compromise by limiting my desserts as much as I can handle while still trying to enjoy life. "Moderation." It will probably always be a work in progress for me, and I imagine that this is how many people feel about alcohol.
I have also had close friends struggling with alcoholism who fought extremely hard to reach sobriety, and will continue to do so for the rest of their lives. They have my utmost respect.
As always, each person must make the decision that is right for them. Sometimes, I can't help but worry about my friends, family or clients when I see or hear of them drinking in excess, or even just with regularity. I acknowledge that the world is chock-full of carcinogens, and we have to pick our battles. It just helps to know the facts, and share the knowledge. And sometimes, if a dark beer brings you joy, it also helps to know that there anti-oxidants, anti-inflammatories, and a hint of hydration in your glass to assist with post-workout recovery.
