Why the post ride brew is a bad idea.

Beer does not cause
Beer does not cause dehydration, that is a myth. Wine and spirits will. Due to it’s volume beer will supply more fluid than it causes you to expel. It is also readily available carb and bitter particularly is a source of B vitamins. Bitter shandy even better.

I can feel Anquetil spinning
I can feel Anquetil spinning in the grave at the thought of cyclist’s everywhere ditching beer/wine/champers/pastis. FFS, it’s supposed to be fun. I’ve won a few elite races both still pissed/hungover, and I know a fair few who enjoy a nice pint afterwards.

As the Spanish say: “no engine, no go…”

Thanks for the comment.
Thanks for the comment. Simplistic in theme, but all ideas presented are founded in science and empirical data. Simplistic articles are what readers generally prefer. I do sometimes right more detailed posts, see an except from ‘Nutrition: The Role Of Iron’ below.

I simply have a goal and Im trying to achieve it, I’m no ‘better/ than anyone else…I just work hard.

Iron in the body

A typical human contains about 4 g of iron, of which approximately 70% of that iron is present as hemoglobin in red blood cells. Iron is also stored in the liver, the bone marrow (the site of red blood cell production) and the spleen. According to Nielsen and Nachtigall 1998, 1-2 mg of iron is cleared from the body daily. Athletes are also known to require more iron due to several factors including increased demand for red blood cells (hemoglobin) and blood vessels, blood loss from injury and from heavy sweating. Given the physiological stress exercise exerts on the body, the iron required for hemoglobin synthesis may be the most important aspect of iron nutrition for an athlete.

Iron deficiency, hemoglobin and athletic performance

According to Peeling et al, iron deficiency can be characterized by three stages with increasing severity. Stage 1, iron depletion from the bone marrow, spleen and liver; stage 2 is characterized by a decreased production of new red blood cells; stage 3 is marked by iron deficient anemia and a reduction in hemoglobin production.

Hemoglobin, the iron containing protein in red blood cells, is the protein responsible for binding and transporting oxygen from the lungs to various somatic cells. Every gram of hemoglobin is capable of carrying and transporting 1.3 ml of oxygen. Myoglobin, another iron containing protein present in the muscles, accepts oxygen from hemoglobin and transports the oxygen to mitochondria. The mitochondria are the site of cellular respiration, i.e., transforming food energy into energy for the body. Several researchers have demonstrated a clear link between iron deficiency, as low hemoglobin levels, and athletic performance.

VO2 max is the maximum amount of oxygen a body can utilize and it is often measured in milliliters of oxygen per kilogram of bodyweight. VO2 max is often used as a measure of fitness and athletic performance. Given that muscle performance is limited by oxygen delivery, the link between hemoglobin levels and athletic performance (VO2 max) is quite logical on the surface and is also well established in the literature. Otto and coworkers suggest that hemoglobin concentrations are one of the critical limiting parameters for cardiac output. In their work, they showed that for VO2 max increases 1% for every 3-g/l increase in hemoglobin concentration. Other work by Jacobs and colleagues focused on cyclists showed that;

the strongest predictor for maximal incremental power output is the hemoglobin mass and that overall exercise performance (time trial performance + incremental power output) correlates most strongly to measures regarding the capacity for oxygen transport, high VO2 max and hemoglobin mass.

Other work reflecting the link between hemoglobin and increased athletic performance can be found here, here, and here. It then follows that iron supplementation may enhance athletic performance. In a study looking at runners, researchers found a significant link between iron supplementation, hemoglobin levels and VO2 max. The researchers gave 19 trained athletes 50 IU of iron per kg every 2 days for 4 weeks. VO2 max and hemoglobin levels were monitored before during and after the 4-week administration period. Their work showed that:

1) Running performance was improved by 6% and remained enhanced by 3% after 4 weeks

2) VO2 max significantly increased from 56.0 to 60.7 ml/min/kg

3) Hemoglobin significantly increased from 12.7 to 15.2 g/kg

Given the benefits of iron, how much should one intake?

The USDA recommends that typical adult males consume 8 mg of iron per day while adult females should consume 18 mg of iron per day. Given the increased iron demands for athletes, how much iron should an athlete consume per day? The answer is the same for an athlete unless they are anemic. Research shows no benefit from iron supplementation unless an athlete is deficient in iron. Given a deficiency, one should consult their physician to obtain a prescription for iron supplementation.

Interesting, nice post. Im
Interesting, nice post. Im sure there is a dose-response relationship where a very small quantity may be beneficial.

Coffee goes real well with
Coffee goes real well with bikes…I sometimes roll with a thermos full of Joe.

You are safe!
You are safe!

It’s a good hour before I can
It’s a good hour before I can stomach a beer after a ride. On the few occasions that I’ve gone to a pub on the ride I can’t even drink a half! I now just have water or maybe a sugary fizzy drink.

I feared the same only with
I feared the same only with coffee. Coffe and bikes just go well together.