Alcohol, Athletic Performance, and Overall Health: Is Alcohol More than Just Empty Calories?

I am just going to start with some solid honesty…. One of my very favorite sounds in the world is the popping of a bottle of champagne. Ahhh… it’s just delightful, it promises the sweet crisp taste of bubbles and fun celebrations to come. 

Now that I have been upfront with my love for champagne, we can now chat alcohol and the role it plays in our health and athletic performance. Plus, let’s discuss lower calorie and lower sugar drink options for the times you do choose to sip on a cocktail. 

We are all aware that we should be mindful or our alcohol consumption. But why? Is it just because alcohol is riddled with empty calories? Is it because it can hinder our decision making skills? Well, alcohol has more of an effect on our body than just calorically and a morning hangover.

·      Dehydration: 

Alcohol is a diuretic that can lead to dehydration.

·      Impairs motor skills:

Alcohol can decrease strength, power, and speed performance for up to 3 days. 

·      Slows muscle recovery: 

Alcohol can disrupt sleep patterns, reducing the amount of restorative sleep therefore, decreasing quality of sleep.

·      Increase body fat accumulation,

 Due to ethanol being stored as fat. 

·      Nutrient deficiencies: 

Excessive alcohol decreases vitamin and mineral absorption; folate, thiamin, and vitamin b12. Also, certain nutrients are used to help the body clear the alcohol from the system, thus leaving less nutrients available for normal functions.  

·      Increases risk of illness and injuries: 

Regular consumption of alcohol lowers the immune system response and can contribute to delayed healing. 

·      Hormone health: 

Alcohol can decrease testosterone secretion. Therefore, drinking alcohol during the recovery period post exercise can hinder muscle hypertrophy.  

 The effects of alcohol on performance and overall health vary for everyone depending on; quantity consumed, genetics, gender, nutrition status, and body mass. Having a few drinks can be fun and knowing the cost of over drinking is valuable too. If you are training for an event that is very important to you, it’s best to be mindful of when and how much alcohol you drink. 

If you are celebrating…

There is little harm in having a few drinks on occasion. If so, let’s brainstorm some good practices for taking care of your body while you have some fun: 

·      Stay hydrated. 

Drink water throughout the night and finish the night with an electrolyte drink such as Gatorade or an electrolyte powder mixed with water.  

·      Eat a meal. 

Having some food in your system slows down the absorption of alcohol into your bloodstream. Additionally, eating a healthy meal can help balance the vitamins you lose when you drink alcohol. 

·      Take it slow. 

Sip on one drink per hour, giving your body time to process the alcohol. Bonus points for drinking a glass of water between each drink. 

·      Order smart. 

Stick with light colored liquors and low sugar drinks. Dark liquors are higher in calories. Adding fruit juice, margarita mix, and grenadine will pile on the sugar content. To keep your drinks on the lighter side, order with a splash of your favorite juice and top it off with sparkling water. 

 Drinking alcohol does have some negative effects on overall heath and athletic performance. The biggest key and takeaway is to be mindful and to not overdo it. Finding a healthy balance is always important. 

 Cheers!