Alcohol consumption is a significant part of Australian culture and is consumed by a large number of people regardless of their situation and health goals. Research shows that alcohol impacts us in a large number of ways, directly and indirectly when it comes to exercise performance and recovery.
As it is such a large part of our society, it is important to understand the effect it can have on our health, exercise performance and our recovery. Experts in the industry do state that is recommended to limit consumption as much as possible, however like most things, you should still be able to enjoy it in moderation if you do chose to drink. I personally believe that it is important to have the facts so you can make your own educated decision around whether or not you chose to drink and how to minimise its negative effects.
Toxicity
Our body sees alcohol as a toxin. This means that when we consume alcohol, our body reacts with a natural defence mechanism and tries to eliminate it. During this process our metabolism stops burning stored food calories and shifts to the job of toxin elimination.
When we consume drinks that are greater than 4% alcohol we can experience a diuretic effect, increasing urine production and ultimately resulting in dehydration. After we exercise, our body is trying to burn fat and synthesise protein to build muscle. Alcohol temporarily impedes this process, meaning that our post exercise processes that ultimately give us the gains we are looking for, are not happening.
The extra calories that are consumed from alcohol are likely to be stored, therefore promoting fat stores in the body. Regular alcohol intake and the additional calories it contains means excess calorie consumption, that if exceeding your needed intake, will impact body composition.
The toxic effects of alcohol often lead to the hangover effect, causing stomach upsets, low blood sugar levels and disturbed sleep. All of these will impact on our ability and desire to stick to our training goals, as well as disrupt our bodies post exercise recovery process.
Hormones
The consumption of alcohol in the recovery period should be avoided, particularly if you are training for hypertrophy or suffer from hormonal imbalances. Studies have shown that athletes who have a high alcohol intake have increased Cortisol levels and reduced Testosterone. Oestrogen production also appears to increase with heavy alcohol intake.
Cortisol stimulates protein breakdown while Testosterone promotes protein synthesis.Therefore, heavy alcohol intake reduces the body’s ability to build muscle. Alcohol has also been shown to have a negative effect on levels of Human Growth Hormone, affecting muscle growth and recovery after exercise. The result of heavy alcohol intake post exercise is often feeling sore for longer and decreased muscle growth.
Mindset
Alcohol is a depressant and sedative. While it temporarily makes you feel good, the long-term result is actually the opposite. Sports performance can be impaired for up to 72 hours after drinking. On top of this, alcohol consumption reduces the amount of REM sleep that we can achieve which is why we often wake up drowsy and fatigued following a few drinks.
The cognitive impact of alcohol means our thinking is often impaired which can result in us making decisions that are not in line with our training goals. This can result in an inability to achieve our goals, which can impact our mental health and mindset not only in terms of our training, but in all facets of life.
Diet & Nutrition
When we are pursuing training goals, our diet and nutrition are equally as important as our training. Due to the cognitive effects of alcohol and loss of inhibitions that are often experienced, alcohol consumption can result in dietary choices that are not in line with our plans and goals.
Due to the diuretic effects of alcohol and increased loss of fluids, the body also experiences a depletion of a number of vitamins and minerals. These include, but are not limited to:
- magnesium
- zinc
- potassium
- calcium
- B vitamins
The resultant impact on our electrolyte and vitamin levels means that our muscles, nerves and cells throughout the body are not functioning optimally. Alcohol inhibits our bodies ability to maintain blood sugar levels and produce ATP. Both of these are required as part of our bodies energy systems. This will have an impact on both sports performance and muscle recovery.
It is important to remember that apart from the impact on our training goals, alcohol use is associated with other long-term health conditions such as cancer, high blood pressure and liver disease. Whether to drink alcohol or not, and how much we drink is a personal choice. If your choice is to drink then remember that moderation is the key.
Tips & Tricks
- Choose low sugar options such as clear spirits and soda water
- Ensure you have alcohol free days as per the Australian guidelines: https://www.nhmrc.gov.au/health-advice/alcohol
- If planning on having a few drinks, perhaps having a rest day the following day will minimise any negative impacts on your training goals.
- Take it easy and make sure you are having water in between drinks to avoid dehydration.
- Avoid drinking directly after a workout. Allow time after your workout to prioritise nutrition intake, particularly protein and healthy carbohydrates to ensure adequate recovery.
- If you are struggling to incorporate social events around your training program then have a chat to your qualified trainer. They will be able to help you formulate a training plan around your lifestyle and maintain the motivation to make healthier choices.
Further Reading
- Australian government Drug Help
https://www.health.gov.au/our-work/drug-help
- Alcohol, Athletic Performance and Recovery
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257708
- The Effects of Alcohol on Athletic Performance
https://www.nsca.com/education/articles/nsca-coach/the-effects-of-alcohol-on-athletic-performance2/
Copyright © Tabi May Life
Overcoming Gym Anxiety
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