Beer used to be a legitimately recommended post-workout recovery drink, especially among run clubs and recreational sports teams that inevitably end up at the bar. Of course, we know better now: There’s no denying that anything with alcohol is going to work against you, even in moderation, when it comes to fitness, longevity, and overall health.
This wakeup call is the main reason why non-alcoholic beers are everywhere now, according to a recent Stanford Medicine survey. Simply put, people want a socially acceptable drink that’s healthier than traditional beer.
The branding behind many non-alcoholic beers certainly makes them seem like a win on the performance front. (Consider the name of the industry’s top leader: Athletic Brewing Company.) But is taking out the alcohol all that’s needed to turn beer into a beverage that supports the body after a workout?
Laurel Wentz, PhD, RD, a sports dietitian and associate professor of nutrition at Appalachian State University, says non-alcoholic beer is a pretty good beverage to reach for after a run, gym session, or sports game. “It hydrates about the same as water and also has carbs, which the body needs after a workout because it replenishes glycogen, a form of carbohydrate stored in muscles that are used during workouts,” she says.
James Richardson, RD, a sports dietitian with JM Nutrition, agrees. While he says that for non-alcoholic beer to be considered a complete recovery drink it would have to include protein, he’s into it as far as something to toast with after a game or race.
“Carbs after a workout are essential for both high-performance athletes as well as for the average Joe going to the gym or on a run,” Richardson says. “This is because carbohydrates are the body’s preferred source of fuel. If you’re doing a quick workout at the gym, you don’t need as many carbs when you get home as someone who just ran a marathon, but you still need some.”
For the record, the post-exercise carb recommendations are between three to five grams per kilogram of bodyweight for low-intensity exercise, between five to seven grams per kilogram of bodyweight for moderate exercise, and between six to 10 grams per kilogram of bodyweight for intense exercise. So the between 11 and 19 grams of carbs a can of non-alcoholic beer has on average can help you meet that goal.
When comparing non-alcoholic beer to sports drinks, Dr. Wentz says the place where sports drinks come out ahead is in terms of electrolytes. Sports drinks are higher in sodium, which helps with recovery and avoiding muscle cramps. With this in mind, she says non-alcoholic beer hydrates about as well as water, but not as well as a sports drink. “But you could easily fix that by pairing your non-alcoholic beer with some pretzels, which tastes good together anyway,” she says.
Scientific research supports the idea that sports drinks help with recovery better than non-alcoholic beer. In one study, having a sports drink after running a 10k resulted in more fluid intake than drinking a low-alcoholic beer post-run.
In general, Richardson says that he recommends having a sports drink before or during exercise (to support hydration through their electrolytes and get energy from their simple carbs). Then, post-workout, if you want to have a non-alcoholic beer, he says to go for it—but still recommends drinking water alongside it for maximum hydration. Additionally, Richardson emphasizes that it’s important to eat something with protein, since you’re not going to be getting it through your drink.
This is pretty much the routine for Ken Rideout, who came to marathons relatively late in life after struggling with substance abuse issues. (He ran the Boston Marathon in 2:30, placing first in the 50 to 54 age group and has completed three Ironman World Championships.) Rideout is a big fan of non-alcoholic beer (specifically Athletic Brewing Company, which he is an ambassador for), enjoying one as a celebratory drink post run or workout.
“After a workout, I’ll have a bottle of water with electrolyte powder mixed in. Then, I have a recovery drink that has a combination of protein and carbohydrates. I just force it down; it’s not about the taste for me. When I’m ready to sit down and actually relax, that’s when I have an Athletic. I see it as a reward for myself and it helps calm me down,” Rideout says.
Rideout likes to drink non-alcoholic beer socially after working out too. He sees sipping one as a flex. “It signifies that you are someone who takes health and wellness seriously,” he says.
He’s even chugged non-alcoholic beer during a run, winning an Athletic-sponsored beer mile. “Getting the beer down quickly was a challenge, but it actually wasn’t as hard as I thought it would be and, with each lap, I was almost back up to my full running speed,” he says. For what it’s worth, one small scientific study shows that drinking non-alcoholic beer before exercise can help with maintaining electrolyte balance during exercise—something that can’t be said for alcoholic beer, which decreases the amount of electrolytes in the blood.
Both sports dietitians GQ spoke with say the bottom line is this: Non-alcoholic beer is going to help your body recover from a workout because it offers hydration and is a good source of carbs. For best results, pair it with a high-protein snack. And there’s no question that it’s better for your body than a traditional beer.
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