Is Beer Actually a Good Recovery Drink?

Jenna Braddock
by Jenna Braddock
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Is Beer Actually a Good Recovery Drink?

At many finish lines, you will find something that many runners, cyclists and triathletes say is the reason they are racing in the first place: beer. While it’s completely understandable to want — and feel like you deserve — a cold one after a race, is it really a good recovery drink? It’s worth taking a moment to investigate the effects of alcohol to determine whether this is a good idea after all.


Before discussing beer’s effects on recovery, it’s important to understand what’s going on in your body during recovery. Many different physiological and metabolic factors come into play, including:

  • Energy balance: The body needs energy in the form of calories to fuel its many functions. Think of it as a supply versus demand of energy. Calories are burned during exercise and must be replenished to provide your body the necessary fuel required for the recovery process.
  • Hydration: About 60% of the body is composed of water, which plays a crucial role in hundreds of metabolic processes. Water is lost through sweat, so it needs to be replaced in order to maintain fluid balance. This balance is specifically important to recovery because the body needs adequate water to aid in blood and nutrient circulation, waste removal, joint lubrication and temperature regulation.
  • Electrolyte balance: Electrolytes regulate how and where fluids are distributed throughout the body. Sodium and potassium in particular make sure water stays where it is supposed to (at a cellular level) and ensures muscles and nerves fire properly. Electrolytes are lost through sweat, so it’s important to replenish them to achieve adequate recovery.
  • Inflammation: Inflammation removes cellular debris (the by-product of normal metabolism and exercise) from the site of damage to initiate repair, but it can also cause muscle soreness after a hard or intense workout. If inflammation is high after a workout, it can impair the quality of future workouts and increase injury risk by altering normal movement patterns. If you continue to exercise without resolving inflammation, it can lead to tissue damage and chronic inflammation. To prevent these issues, it’s crucial that post-workout inflammation is resolved quickly, through adequate rest, stretching and, most certainly, nutrition.
  • Brain Function: Recent research is finding that exercise has a profound impact on brain health, going as far as saying that it remodels neurons during recovery to improve mental, emotional and physical health. Proper recovery helps ensure these important processes are not hindered.


Believe it or not, beer has some nutritional value in the form of antioxidants, B vitamins, electrolytes and carbohydrates. All of these attributes can play a role in recovery. Antioxidants help to reduce oxidative stress (which is induced by inflammation), B vitamins aid in metabolism functions, electrolytes assist in fluid balance and proper cell function, and carbohydrates replenish energy.

However, there is also, of course, alcohol in beer. That alcohol is the controversial factor, due to the negative effects of heavy consumption. Alcohol can cause dehydration by increasing urine production and lead to injury by impairing judgment and balance. It can also slow exercise recovery by impairing blood flow, absorption of nutrients and protein utilization. When it comes to the brain benefits of exercise, heavy alcohol intake can prevent them — and, in some cases, cause harm.

On the other hand, some research has linked light-to-moderate alcohol consumption to a reduced risk for cardiovascular disease, but heavy intake has been linked to an increased risk of many diseases (e.g., cardiovascular disease, stroke, cirrhosis, liver disease, digestive issues, cancer and dementia). Due to the fact that there is more potential for harm than good, an individual who does not currently drink alcohol should not start — and beer is certainly not recommended as an ideal recovery drink for this reason as well.


If you really want to have a post-race beer, consider trying non-alcoholic beer.

Non-alcoholic beer begins as regular beer, but the alcohol is typically removed using heat. Both types of beer have similar nutrient profiles, but non-alcoholic beer has about half the calories and potassium. Due to its lower amount of alcohol (typically about 0.5% alcohol by volume), non-alcoholic beer provides the benefits of beer without the potential for alcohol’s negative effects.

Non-alcoholic beer has been studied as a recovery beverage, and it’s been found that it can aid in hydration and electrolyte balance while improving overall health for optimal recovery. Specifically, consuming non-alcoholic beer before exercise helped to maintain electrolyte homeostasis during exercise and had a similar rehydration effect to water when consumed after exercise. One study even showed that drinking non-alcoholic beer after a marathon led to reduced post-race inflammation and improved the immune systems of the runners.

Non-alcoholic beer may not sound very enticing, but research (yes, research) has found that biases against it may be all mental. In fact, a 2016 study showed that bar patrons equally liked regular beer and non-alcoholic beer labeled as regular beer.


Having one, low-alcohol beer after a grueling race may not necessarily be detrimental to your recovery, health or long-term performance, but it’s probably not going to help either. As in life, definitely avoid binge drinking after races because we know that’s not good for your body. While it may be beer blasphemy to say this, consider non-alcoholic beer after runs if it’s really important to you. When you do choose a brewski, make sure you are also drinking water and eating, too, to better aid your body’s recovery.

Written with help from Devyn Chadwell, MS, RD

About the Author

Jenna Braddock
Jenna Braddock

Jenna is a registered dietitian nutritionist and certified specialist in sports nutrition. She is a mom to two little boys and wife to a football coach. She shares real-life strategies for better health and doable, delicious recipes on her site Make Healthy Easy. She is active on Twitter, Instagram, Facebook and Pinterest


14 responses to “Is Beer Actually a Good Recovery Drink?”

  1. Avatar Jerome Barry says:

    Is it possible to use kombucha grains to remove alcohol from beer?

  2. Avatar Grant Hoover says:

    I don’t believe this. It is a Chinese hoax. Sad. A cold beer after a 5K is Tremendous and will bring great things to your brain and game.

  3. Avatar Eddie Haskill says:

    The entire article was Anti-Beer/alcohol from the very beginning. I can’t put much stock in bias articles. If you Read between the lines it clearly states that Moderation is the point, as is Anything, including exercise and Beer, too much will only hurt you. So use some common sense and moderation and you will be just fine. For crying out loud !!

  4. Avatar Mel & Omah says:

    I need to remodel my kitchen or my neurons! Go neurons!!

  5. Avatar Jane Gowans says:

    Have an Erdinger Alkoholfrei. It’s isotonic, looks,smells and tastes like beer, yet it’s alcohol free and only 125 cals per 500ml.
    Win win

  6. Avatar Josh Korpi says:

    I’m not an Olympian competing for gold…….I think I’ll keep my post beer schedule intact thanks.

  7. Avatar Gary Scott Wishart says:

    really nice read thank you

  8. Avatar LaszloZoltan says:

    click-bait article.
    “ONE STUDY” – if it was a good recovery drink, there would be hundreds, perhaps thousands of studies and near continual research into the benefits of beer for exercise (most being funded by beer companies as you might expect).
    This so-called fitness community is full of idiots.
    bye bye bye

  9. Avatar Peter Warren says:

    again that adage – alcohol causes de-hydration – this is false – it is only true if you are drinking super strong spirits with no mixers. Everytime you drink beer/wine/ spirits with mixer you actually take in more water than the ‘extra’ urine induced by the alcohol.
    It is an urban myth.

  10. Avatar Archie ocarr says:

    Beer is typically high in carbohydrate, water and fat free, sure some of the carbohydrate is alcohol but the body can readily metabolise that provided it is ingested in moderation. For the vast majority of club runners who want to enjoy their running and the social aspects too, one or two beers after a race won’t hurt and will on balance aid recovery physically and mentally. 🙂 Organic beer (real beer, not lager) made with hops is especially reputed to have many benefits.

  11. Avatar hrs says:

    Having a good binge drink after a race is one of the things I look forward to. Mmmm beer sweet beer. Drooling as I type …. ahhhh

  12. Avatar Darren Johnstone says:

    non alcoholic beer DOES taste difference as I have accidentally purchased some before and noticed an odd taste, before realising the bottle was non alcoholic.

    This article states that 1 beer (non heavy drinking) is in fact good.

  13. Avatar ron bates says:

    I launched into full time training for running and health at the urging of my MD who supplied the diet guidelines and I Jim Fix reading material. I progressed at an amazing rate in all aspects of fitness and running as well as timing out my 7minute mile over grass football field mind you. The tall boy beer can factored in over winter running and the final cool down jog of my run on the way home and by a beer store. Terrific three times a week and ice cold beer satisfaction. Grades up and down were my downfall as tendonitis set in as did inflammation throwing my schedule off track as recovery had to be completed. Beer is a psychological add to running and I’d follow the research as such.

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