Keith Witczak, @geek.gainz fitness tips

Fitness Tips for Beer Drinkers

Beer and fitness can work together but just remember, it’s all about balance. One bad decision won’t set your fitness goals back, just like one good decision won’t give you immediate results. Trust the process and drink in moderation. Here are a few tips and tricks to help meet your goals and have your brew too!

Tip #1: Alternate

I have found when drinking, alternating between beer and water helps. This not only helps in group settings when you feel the need to have something “in your hand” at all times but more importantly alternating between beer and water is the best way to remain hydrated. Beer is a diuretic so getting in enough water will increase your odds of avoiding the dreaded hangover. Take it a step further and get in a sufficient amount of water prior to drinking putting you in an even better position. How much is sufficient? Aim for 64 oz which is a half-gallon and you’ll be golden. 

Tip #2: Get in your protein

Protein is the building block of a strong physique. Prior to drinking eat a large healthy, protein-packed meal. Not only will this give your body the nutrients needed but protein is also the slowest digesting macronutrient. This will help to keep you fuller for longer and this will make you less likely to crave those unhealthy choices when drinking. But what kind of protein and how much? My go-to is 8 oz of grilled chicken. This equates to about 50-60 grams of protein and I like to pair this with a complex carb like a sweet potato as this will also assist in keeping you fuller for longer. Do this and that late-night pizza delivery order when drinking will be a thing of the past.

Tip #3: Get your cardio on

Calories in equal calories out, but what does that even mean? Allow me to elaborate. If drinking is on the schedule and you’ve followed everything up to this point there’s still one more thing you’re going to want to do. See you’re going to be taking in those “liquid calories” that can add up quickly so how do we help to combat that? Cardio! Yes, I can see the eye-rolling now but hear me out. Doing this is going to start you off in a caloric deficit so now those brews won’t be as detrimental to your fitness goals. But what kind of cardio and for how long? Well, I’m a big believer in doing the type of cardio you enjoy the most. But if you want my recommendation my go-to is the Stairmaster or elliptical. As far as how long, aim for 150 minutes a week of moderate intensity.

Written by Keith Witczak

Keith Witczak drinks, lifts, and knows things at @geek.gainz.

About the author

Keith Witczak drinks, lifts, and knows things at @geek.gainz on Instagram.