Let me first preface that if you don’t drink alcohol, there is no need to start, of course!
However, if you are of age and do drink, this will shed some light on the effect alcohol consumption has on performance.
Consuming five or more alcoholic beverages in one night can affect brain and body activities for up to three days. Alcohol impedes physical performance by delaying reaction time and decreasing strength and endurance. Fatigue will be reached at a faster rate and total work output is declined. Alcohol consumption can also affect muscle development and recovery. Not only does long-term alcohol use diminish protein synthesis resulting in a decrease in muscle building, but even short-term alcohol use can impede muscle growth. Muscle recovery will be impaired due to the dehydration and disturbed sleep caused by alcohol consumption.
Once alcohol is absorbed, it can disrupt the water balance in muscle cells, altering their ability to produce ATP (the main source of energy used during exercise). Chronic alcohol consumption can also result in nutritional deficiencies from alterations in nutrient intake, digestion, absorption, metabolism, physiological effects, turnover, and excretion of nutrients.
What Alcohol Does To Your Body:
- Acts as a diuretic by increasing urine volume and interfering with rehydration.
- Puts athletes at risk for dehydration, heat illness, and muscle cramps.
- Suppresses fat use as a fuel during exercise.
- Interferes with post-exercise recovery by delaying carbohydrate repletion and muscle repair.
- Increases the risk for nutrient deficiencies by decreasing vitamin and mineral absorption.
- Adds calories and acts as an appetite stimulant, which can result in increased calories consumed.
- Can interfere with sleep patterns by reducing time spent in deep, restful sleep.
Nutrition Goals
If you do drink, fully rehydrate and refuel post-exercise before considering drinking alcohol. Pace yourself and make sure to drink water before, after, and in between alcoholic beverages. A good practice is to have a glass or pint of water between alcoholic beverages. Much like you plan and prep for the week ahead when it comes to work, play and nutrition, do so for your adult beverages, too! Do you have social events coming up, do you have certain workouts you want to be at the top of your game for? How do you fit your moderate enjoyment of alcohol into your health, fitness and performance plans?
Remember, planning is the bridge between knowing and doing.
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