Protein shakes, chocolate milk and coconut water have all been touted as worthy post-workout recovery options. However, a single beer after your session could earn its place on that menu.

Beer can help someone who’s dehydrated retain liquid better than water, and the bubbles help to quench thirst, while the carbohydrate content helps to replace lost calories, found research at the University of Granada, Spain. Below are the best post exercise picks – as long as you limit yourself to just one.


Post High-Volume Weight Training: Guinness

Straight from the Emerald Isle, draught Guinness is one of the healthiest beers. It’s not only filled with antioxidants, it’s also brimming with iron. Even pregnant mothers in the UK were encouraged to drink it. The Journal of the International Society of Sports Nutrition suggests iron post workout helps with the transportation of oxygen to muscles to aid recovery.


Post Interval Training: Corona Light

Its zingy taste sports just 99 calories, far fewer than the average sports drink. The kicker comes when you add a wedge of lime because the added vitamin C and flavonoids aid digestion while keeping testosterone levels high by supporting a lower ratio of cortisol to testosterone. It’s the smart way to get your vitamin C.


Post Cycling: New Planet Raspberry Ale

This delicious beer is gluten-free and packed with antioxidants, because it’s made with genuine fruit, like orange peel and raspberry purée. These antioxidants reduce free radicals damage, which will keep your tendons in rude health.


Post Endurance Training: Sierra Nevada Kellerweis Wheat Beer

Made with wheat, oats and hops, try one after a long run. A study in the Journal of the American College of Sports Medicine found drinking wheat heavy beer after a marathon reduces inflammation by 20-32%.


Find nutritional information and more in every issue of TRAIN magazine.