Non-alcoholic beer (NA beer) has been growing in popularity, especially as a healthier alternative to regular beer. But can it also serve as a good sports recovery drink? Many athletes are asking this question, with some pointing to the benefits of hydration and carbohydrates found in NA beer. While it might seem like a clever replacement for the classic sports drinks like Gatorade, is it actually effective for post-workout recovery?
The Hydration Factor: NA Beer vs. Sports Drinks
Non-alcoholic beer can be a surprisingly good choice when it comes to hydration. According to Laurel Wentz, PhD, RD, a sports dietitian, non-alcoholic beer hydrates just as well as water after exercise. It contains carbohydrates, which are essential for replenishing glycogen stores in muscles after a workout. However, when compared to traditional sports drinks, non-alcoholic beer lacks one crucial component: electrolytes.
Sports drinks are known for their higher sodium content, which helps replenish lost electrolytes, preventing muscle cramps and aiding in recovery. Non-alcoholic beer can be paired with a salty snack like pretzels to help improve electrolyte levels, but on its own, it doesn’t provide the same recovery benefits as a sports drink.
Carbohydrates in NA Beer: A Fuel for Your Muscles
After exercise, consuming carbohydrates is essential for recovery. Carbs help refuel your muscles, providing them with the energy they need to recover. Non-alcoholic beer provides between 11-19 grams of carbs per can, which can certainly aid in meeting your post-exercise carbohydrate goals.
For light to moderate exercise, the body typically needs around 3-7 grams of carbs per kilogram of body weight, depending on the intensity of the workout. For athletes or those engaging in high-intensity exercise, this could be higher. Non-alcoholic beer can fit into this range, offering an enjoyable way to meet those carbohydrate needs.
Protein: An Important Missing Ingredient
Despite the carbohydrate content, NA beer still falls short of being a complete recovery drink, as it doesn’t contain any protein. Protein is crucial for muscle repair and recovery after a workout, and this is an area where sports drinks often outperform non-alcoholic beer.
James Richardson, RD, a sports dietitian, recommends consuming a high-protein snack along with your non-alcoholic beer. This combination will ensure your body gets the necessary nutrients to recover properly.
The Social and Mental Benefits of Non-Alcoholic Beer
For many athletes, the enjoyment of a non-alcoholic beer post-workout isn’t just about the physical benefits; it’s also about the social and mental aspects. Non-alcoholic beer is often seen as a reward or celebration after a tough session. It can be a comforting and enjoyable ritual that helps an athlete unwind after intense physical activity, as described by marathoner Ken Rideout.
Ken, who has competed in the Boston Marathon and Ironman World Championships, uses non-alcoholic beer as a celebratory drink after his workouts. He enjoys it not only for the taste but also for the sense of achievement it represents.
Conclusion: A Better Option Than Traditional Beer, But Not a Replacement for Sports Drinks
Non-alcoholic beer is a solid choice for hydration and carb replenishment after a workout, making it a healthier alternative to traditional alcoholic beer. However, it does not provide the same level of electrolyte replenishment as sports drinks. For optimal recovery, it’s best to enjoy non-alcoholic beer as part of a balanced post-workout routine, paired with water, protein, and a salty snack.
In short, while non-alcoholic beer might not outperform sports drinks in every way, it is certainly a better option than alcohol-filled beer when it comes to supporting your body after exercise.
