Alcohol consumption by athletes is a common occurrence, but can it be detrimental to recovery and, therefore, performance? There is limited evidence to say definitively one way or the other. Here, we outline what is known about the effects of alcohol on the body.
Protein synthesis: Alcohol has been shown to negatively affect muscle repair (anabolism) after exercise, even if protein is consumed.
Hydration: Alcohol is a strong diuretic. It is also a peripheral vasodilator, which increases evaporation of fluids from the body.
Metabolism: Alcohol intake can decrease glycogen storage and therefore reduce energy levels (glycogen is stored in the muscle to provide energy). It can also decrease the amount of glucose in the blood after exercise, which is important for muscle recovery post-exercise (circulating glucose is necessary to provide the energy needed for protein synthesis during recovery).
Sleep: There is evidence that alcohol intake can impair quality of sleep.
Miscellaneous: Alcohol intake can lead to decreased testosterone production in men, increased blood pressure, and increased fat stores (men and women). Also, alcohol drinks contain calories, which need to be considered in overall caloric balance.
Does this mean you can’t ever have a beer after going for a run? Of course not, but consider these tips if you want to prevent diminished performance:
Limit your intake. Most of the research was based on 1-1.5 grams per kilogram of ethanol intake, which is roughly 4-5 glasses of wine or 3.5-4.5 pints of beer for an “average” adult. Information regarding the effects of more moderate intake is limited.
Hydrate. Proper hydration in endurance athletics can be challenging. Alcohol consumption can exacerbate this challenge.
Fuel properly. Glycogen storage and muscle rebuilding are the key components in your recovery. If you’re planning to have a drink, your post-training recovery fueling will need to be carefully executed to minimize the negative effects of the alcohol. Note that even though beer contains carbohydrates, these carbohydrates will not be absorbed as efficiently. The body prioritizes breaking down the alcohol, which slows down the digestion of other nutrients such as carbohydrates. It is preferable to have a post-workout or post-race snack that contains the optimal amounts of carbs and protein before drinking alcohol.
References
Parr EB, et al. Alcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis following a Single Bout of Concurrent Training. PLoS One. 2014; 9(2): e88384.
Vella LD, Cameron-Smith D. Alcohol, Athletic Performance and Recovery. Nutrients. 2010 Aug; 2(8): 781-789.
Email Kathryn: kathrynadel@fitwavenutrition.com
Email Janet: dietjc24@yahoo.com
Comments