As we learned in the previous article, alcohol interferes with normal metabolism. As a result, it can also hinder athletic performance and endurance.
• For the relatively high amount of calories it provides, alcohol offers little nutritional value. Unfortunately, most of these calories are unavailable for the muscles to use as energy. Calories from alcohol do not get stored as glycogen (a storage form of carbohydrates that muscles use for exercise).
• Not only does alcohol not provide many useful nutrients, but it also interferes with the absorption of essential nutrients, especially B vitamins, that you're getting from other sources. Take thiamin, for example. Alcohol inhibits its absorption. This vitamin is essential for metabolism of proteins, fats, and carbohydrates.
• Alcohol messes with your sleep cycle. Even if you've had your last drink hours ago, it can still negatively impact your sleep. This can reduce your brain's performance, which no doubt will affect athletic performance, too. In fact, the effects of overdrinking can affect the brain's function for several days after the fact.
• We all know how important muscle synthesis and recovery is for athletes. Alcohol can actually lead to compromising muscle gains and recovery by interfering with normal protein synthesis. Research shows that alcohol impairs digestion of proteins to amino acids, it imipairs the processing of amino acids by the small intestine and liver, and it impairs the build up of protein stores in the body from amino acids.
• Dehydration is an athlete's worst nightmare. However, alcohol can act as a diuretic, sending water directly to the bladder instead of reabsorbing it into the bloodstream. Most likely, you won't just lose the amount of liquid you consumed as alcohol but possibly even up to 3 times more fluid.
• Since alcohol slows down communication between nerve cells, it effects reaction time, balance, and coordination.
• Alcohol can cause the bacteria lining the gut to release endotoxins. These are harmful toxins that can activate the liver cells to a higher metabolic state. A byproduct of an increased metabolic state is the formation of more free radicals, which can cause cell damage.
In addition to drinking alcohol in moderation to keep your Blood Alcohol Content low, make sure to switch between drinking an alcoholic and non-alcoholic drink (especially water).
Additionally, remember to stay well hydrated when exercising to maintain blood flow throughout the body. This assists with oxygen and nutrient delivery to muscles, which is essential for achieving good athletic performance.
References
The Truth About Alcohol and Exercise. Retrieved from https://www.indi.ie/fact-sheets/fact-sheets-on-sports-nutrition/518-the-truth-about-alcohol-and-exercise.html
National Institutes of Health (US); Biological Sciences Curriculum Study. NIH Curriculum Supplement Series [Internet]. Bethesda (MD): National Institutes of Health (US); 2007. Information about Alcohol. Available from: https://www.ncbi.nlm.nih.gov/books/NBK20360/
Lieber CS. Relationships between nutrition, alcohol use, and liver disease. Alcohol Res Health. 2003;27(3):220-231.
Feinman, L. Absorption and utilization of nutrients in alcoholism. Alcohol Health & Research World 13(3):207-210, 1989.
