Whatever you’re training for, knowing Does protein make you gain weight and what the best options are on the drinks menu can help you make the right decisions. We asked a nutritionist how to Nutrition tips for runners with chronic illnesses, Health & Injuries.
Which alcohol is the ‘healthiest’?
It goes without saying, no alcohol is particularly good for you. In fact, alcohol provides very little nutritional value for runners. It is also easy to underestimate the amount of calories in alcoholic drinks, so if you’re running for weight loss, it’s a good idea to check this before hitting happy hour. According to nutritionist Kim Pearson, there’s other reasons why runners should be careful, “drinking can compromise your sleep and temporarily reduce your body’s ability to store glycogen, which is vital for endurance. It could also make you more prone to injury, as alcohol can lead to higher levels of the stress hormone cortisol, which slows down the repair process”.
What are the best drinks for runners to choose?
Dry wines
Dry wines will have a relatively low sugar content, as much of the sugar has been converted to alcohol during fermentation. While a lot of people quote the benefits of red wine, which contains the antioxidant resveratrol, it’s worth noting that you’d need to consume a significant amount to provide the antioxidant benefit.
What everyone's reading
Champagne cocktails
Champagne has fewer calories than white wine. A champagne cocktail, with orange or grapefruit juice will also give you a small amount of vitamin C too.
Vodka and soda water
Best Garmin deals.
Bloody Mary
A drink that mixes tomato juice, vodka, Worcestershire sauce, Tabasco and salt, Bloody Mary’s are low in calories, plus the tomato juice will have some nutritional benefits.
Light beers
artisteer//Getty Images
If beer is your drink of choice, it’s worth noting that, as it is made from grains, beer is often high in sugar. Light beers will be lower in sugar, calories and alcohol, so are a more sensible choice.
Guinness
Yep, the heavy beer does indeed have health benefits as it contains antioxidants and B vitamins.
Which alcoholic drinks should runners avoid?
Pearson writes, “avoid regularly drinking beer, cocktails and alcopops. Too much sugar results in blood sugar fluctuations which can lead to energy dips, cravings and lack of concentration, all of which will be bad for your race prep and performance.”
This is true whether or not you’re including alcohol in your diet, but staying hydrated is key to your race performance. If you are drinking, stay hydrated during and after.
