The Post-Workout Beer
Beer contains electrolytes and carbohydrates like many sports drinks, but too much of it can suppress your protein synthesis. Research shows that the rate of synthesis changes along with the amount of alcohol ingested. After consuming about five beers, your protein synthesis can be suppressed by up to 24%. However, no suppression occurred when only two beers, 28 grams of alcohol, were consumed. Evidence suggests that drinking upwards of five beers can impair both muscle growth and workout recovery.
BCAAs are a better than water and alcohol after a workout – learn more here.
Testosterone & Alcohol
Testosterone is important whenever you’re trying to build muscle, and low doses of alcohol have been shown to increase circulating testosterone by 17% in both young men and pre-menopausal women. Unfortunately, this increase in testosterone is not enough to increase muscle growth, and heavier drinkers will actually suppress testosterone (which could undo some of your hard efforts).
You shouldn’t be chugging a beer for each mile you run. On the other hand, drinking in moderation with a lot of water could be the perfect reward after an intense, sweaty workout. Enjoy your craft beer and the gains too.