Mountain biking recovery beer: myth or reality?
Content
A small glass of beer after a walk is the best way to get better!
Most mountain bikers think so. Is it so?
Beer nutritional composition
Beer is made from several main ingredients:
- water
- cereals in the form of malt
- hops
- дрожжи
The composition of the composition may include other ingredients that affect taste, acidity, foaming ability ...
Here is the composition of the current beer according to the National Health Security Agency.
| Beer "heart of the market" (4-5 ° alcohol). | |
|---|---|
| Detailed composition | |
| constituent | Average content |
| Energy, Regulation EU No. 1169/2011 (kJ / 100 g) | 156 |
| Energy, EU Regulation No. 1169/2011 (kcal / 100 g) | 37,3 |
| Energy, H x Jones factor, with fibers (kJ / 100 g) | 156 |
| Energy, H x Jones Factor, with Fiber (kcal / 100 g) | 37,3 |
| Water (g / 100g) | 92,7 |
| Proteins (g / 100g) | 0,39 |
| Crude Protein, N x 6.25 (g / 100 g) | 0,39 |
| Carbohydrates (g / 100g) | 2,7 |
| Ash (g / 100g) | 0,17 |
| Alcohol (g / 100g) | 3,57 |
| Organic acids (g / 100g) | Steps |
| Sodium chloride salt (g / 100g) | 0,0047 |
| Calcium (mg / 100 g) | 6,05 |
| Chloride (mg / 100 g) | 22,8 |
| Copper (mg / 100 g) | 0,003 |
| Iron (mg / 100 g) | 0,01 |
| Iodine (μg / 100 g) | 4,1 |
| Magnesium (mg / 100 g) | 7,2 |
| Manganese (mg / 100 g) | 0,0057 |
| Phosphorus (mg / 100 g) | 11,5 |
| Potassium (mg / 100 g) | 36,6 |
| Selenium (μg / 100 g) | <2,2 |
| Sodium (mg / 100 g) | 1,88 |
| Zinc (mg / 100 g) | 0 |
| Vitamin B1 or thiamine (mg / 100 g) | 0,005 |
| Vitamin B2 or riboflavin (mg / 100 g) | 0,028 |
| Vitamin B3 or PP or niacin (mg / 100 g) | 0,74 |
| Vitamin B5 or pantothenic acid (mg / 100 g) | 0,053 |
| Vitamin B6 (mg / 100 g) | 0,05 |
| Vitamin B9 or total folate (mcg / 100g) | 5,64 |
| Vitamin B12 (/ g / 100 g) | 0,02 |
Is beer recommended for post-workout recovery?
After intense exercise, such as mountain biking, your muscles are damaged. There are micro-lesions in your muscle fibers that need to be repaired. It is through this process that the muscles are restored. This is a process involving protein synthesis.
Your body is dehydrated too. It must restore its volume in water.
Beer contains maltose, which replenishes glycogen stores after exercise. It also contains minerals and vitamins that are beneficial for healing.
However, it is an alcoholic product, and the alcohol in beer is the source of several problems incompatible with mountain biking recovery:
The first is the dehydration factor. Beer is not rehydrated, although it is 90% water. On the contrary, our need to urinate increases and, in addition to fluid, we also lose valuable mineral salts. This increases the risk of dehydration and causes cramping.
Secondly, after the race, the idea is to lower the body temperature, which is already well anchored during the effort on the bike. Drinking alcohol raises your body temperature, which is contrary to the desired effect.
Third, alcohol reduces protein synthesis, allowing muscle repair, and therefore, by default, slows down the recovery process.
To complete the picture, beer, due to its gaseous appearance, is a factor that interferes with digestion.
What about non-alcoholic beer?
1. This is an isotonic drink.
When a drink has the same osmotic pressure and contains the same amount of carbohydrates, water and sodium as blood, then it is considered isotonic.
This is the case with most non-alcoholic beers.
The isotonic drink helps to maintain hydration of the body and facilitates the absorption of water after sports activities, promotes the absorption of all its components in the intestines, which promotes better digestion. (This does not necessarily compensate for the inconvenience associated with the gaseous state of the beer that disrupts it)
2. It is a drink rich in mineral salts.
As with "real" beers, most non-alcoholic beers contain not only mineral salts, but also vitamins B2 and B6, pantothenic acid, niacin and polyphenols (secondary plant substances) with antioxidant properties.
During VTT, our body sweats, at which point it loses mineral salts, the balance of which is important for the good functioning of cells, maintaining pH and transmitting nerve impulses throughout the body.
Thus, a non-alcoholic beer, like a sweet isotonic drink, is a good recovery product as long as it does not contain the irritating factor of alcohol.
And even if that means drinking non-alcoholic beer, we love South Germans like Erdinger, who have retained their original character despite the disappearance of alcohol.
However, be careful with the name "non-alcoholic beer", which can potentially contain up to 1% alcohol. Be careful with the composition.
Have a beer after sports anyway
Thus, beer is not a product that helps in physical recovery.
On the other hand, it offers a moment of pleasure that cannot be pouted into.
Ideally, do not take it for two hours following the effort, it is better to focus on beer below 5 degrees of alcohol and drink a small one, maximum 25 cl.
The mental and physical limitations that any mountain biker imposes on himself during a walk, potentially give rise to the need for relaxation after exercise.
So: if you feel like grabbing a beer after your hike, go for it!
It's also a big fun moment if you're filming an exit movie with your friends.
Don't feel guilty, but stay moderate.
Have you dreamed about it?
A good cold beer after the effort?
One that glides on, that refreshes, that leaves a slight bitterness after touching your lips.
You have a cold bottle with condensation dripping in your hands, all you have to do is open it to drink ... no problem, as your bike is equipped with a bottle opener on the handlebars!
You can order your own, UtagawaVTT has released a limited edition.
