by Dezi Abeyta, RD | SMRTFT Nutrition Writer
It's the summer. And between cookouts and parties and BBQs and outdoor get-togethers, you're going to want to have a few beers. And we get it. We want to help you have fun. We just don't want you to sacrifice your hard-earned gains to do it.
Understand this about drinking: A cold drink at sunset isn't the problem. But back-to-back drinks right after a training session? That might be. A 2014 study published in PLOS ONE found that consuming alcohol after resistance exercise dropped muscle protein synthesis by 24%, even when protein was also consumed (Parr et al., 2014). That's a quarter of your recovery potential gone with a few beers – and that means a rougher workout tomorrow.
You don't need more research on the obvious, though. You need a solve. So here’s how to enjoy a few drinks – and still stay strong.
HYDRATE AND EAT – THEN DRINK.
One drink won't hurt too much. But three drinks a few hours post-lift or post-run is wrecking your recovery window. Thing is, sometimes you can't help it.
Our solve: When you get to your destination, handle the essentials first. That means hydrating with water quickly, and eating (to cover protein and other macro needs). Covering those two needs before you start to drink can at least help you curtail your overall appetite for alcohol, keeping consumption down just a bit.
BALANCE THE DRINKING
Try alternating each cocktail with a tall glass of sparkling water, accompanied by a pinch of salt, or a squeeze of citrus. You'll stay cooler, sip slower, and recover faster. And inthe end, it may help limit how much you drink on any given night overall.
DOMINATE THE MORNING AFTER
Let's go the 'No Shame, Get Back to It' route. After a night of drinking, just get to the next rep.
1. Hydrate: Start your day with water + electrolytes. Add lemon, salt, or even a hydration tab.
2. Eat real food: No detox juices or starvation plans. Build a plate with protein, carbs, and fiber. Think eggs, berries, oats, Greek yogurt, and avocado.
3. Move your body: Don't punish yourself. Move to feel better, not to burn off last night.