Effects of Alcohol on Performance
Sports have a strong association with alcohol consumption, whether you are a fan drinking at sporting events or an athlete embedded in a culture of heavy drinking, especially a post-game victory celebration. As an athlete, alcohol intake can affect your performance. I am not here to say eliminate drinking completely. However, if you are wanting to perform your best and have an upcoming competition, then consider the timing and amount you drink.
Binge drinking alcohol can affect performance up to 72 hours after consumption. Alcohol consumption after exercise can affect muscle recovery by slowing down muscle repair, protein synthesis and adaptation. Recovery starts immediately post-exercise and nutrition plays an important role in this process. Having sufficient recovery, allows your body to rehydrate, replenish glycogen stores and enhance muscle protein synthesis, which is why a combination of carbohydrates and protein are recommended. These are important for repair, muscle growth over time and boosting performance.
Alcohol impairs blood flow, which reduces muscle strength and can lead to higher risk of musculoskeletal injury than those that don’t drink.
Alcohol is a diuretic, which increases urine output, meaning more trips to the bathroom, and a greater risk of dehydration.
Alcohol metabolism is prioritized, which causes low blood sugar and impairs the use of fat as fuel.
Does alcohol lower testosterone?
When drinking alcohol, testosterone decreases, and estrogen increases, causing fluid retention and fat deposition that can lead to weight gain. Low testosterone also impairs the ability to increase muscle mass and strength.
Does alcohol help you sleep?
Alcohol might help you fall asleep faster, but it disrupts your sleep cycles so you get less restorative sleep. It also alters body temperature, which can affect how well you sleep.
Alcohol is a source of unwanted calories. Drinking even 4-5 light beers can tack on 500 additional calories and that’s not counting the additional calories from a pepperoni pizza that you crave and might cause overeating.
Can I drink at all?
Having a moderate amount of alcohol with a balanced meal will have less of a negative impact than heavy drinking. Moderate consumption is considered one standard drink for women and two for men per day. A drink is equivalent to a 12-ounce beer, 5-ounce glass of wine and 1.5-ounce of liquor.
If you’re serious about your performance, avoid binge drinking, especially days before a competition and directly after. And hold off on that beer immediately post-exercise to allow enough time for muscle recovery and lean muscle mass gains.