Training Matters: Why you save the beer and champagne for after the season’s over
By KIMBERLEE BROOKS on May 3, 2019.
kbrooks@mhc.ab.ca
Often with big wins, come big celebrations for athletes. After a grueling competition or an event many athletes consume alcohol to relax and celebrate. It is not uncommon to see a whole team out, bonding over drinks or celebrating wins with excessive amounts of alcohol. But what is the cost of consuming alcohol in an athletes diet?
Alcohol can impair athletic performance in a variety of ways.
Consuming alcohol dehydrates your body. Alcohol has a diuretic effect and will contribute to more fluid loss and electrolyte imbalances.
An athlete who consumes alcohol after activity will have slower muscle recovery and can be at greater risk of cramps, muscle pulls and muscle strains. The main symptoms of a hangover such as a headache, nausea and vomiting are primarily due to dehydration.
Instead, athletes should always hydrate after exercise before going out.
Another strategy is to have an alcohol free beer instead of regular beer. Athletes can also limit dehydration from alcohol by drinking in moderation, three drinks or less per day for men and two drinks or less for women. Alternating an alcoholic beverage with a non-alcoholic beverage such as soda water, sparking juice will help limit the dehydrating effects.
Alcohol can depress the immune system. Athletes immune systems are already challenged because of the stress of training. When they add alcohol as well, athletes are at a higher risk of getting sick more often because of their compromised immune system.
Eating a variety of foods including vegetables and fruit, whole grains and proteins along with getting adequate rest can help keep an athletes immune system health.
Alcohol is a depressant. Many people believe that alcohol is a stimulant but in fact it is a central nervous system depressant. Athletes may use alcohol to reduce pain or manage stress, but in the long run alcohol is not a good coping mechanism to rely on. Drinking alcohol before activity can also hamper hand eye coordination, endurance, reaction time and balance. Athletes who are experiencing pain or depression should talk to their physician or health care professional to explore a variety of options or treatments to better support them.
Consuming alcohol prevents muscle recovery. Alcohol decreases protein synthesis for repair of muscle after exercise. When an athlete is drinking alcohol their sleep patterns are interrupted often do not get enough sleep. Sleep is important to build stronger muscles. A chemical called human growth hormone which helps build and repair muscle is at its peak levels during sleep. Alcohol can decrease the release of HGH by up to 70 per cent during sleeping hours negating the ability to efficiently build and maintain muscle mass.
Alcohol is a poor source of carbohydrates. After activity, muscles require carbohydrates to refuel. Alcohol is a poor source of carbohydrates and alcohol calories are not converted to glycogen, the preferred stored carbohydrate energy source for muscles.
To promote good muscle recovery after exercise athletes should be consuming a snack with protein and carbohydrates within 15 to 30 minutes after completing activity. Adequately hydrating with non alcohol fluids and getting enough rest is also crucial for good recovery.
But is all alcohol bad news for athletes? Enjoying a drink with teammates and friends to celebrate or get together can be an important part of an athletes social life. The key is moderation. Canada’s low risk alcohol drinking guidelines outline moderation as:
– No more than 10 drinks a week for women, with no more than 2 drink a day most days
– No more than 15 drinks a week for men, with no more than 3 drink a day most days
– Not drinking on some days each week
If you are active and choose to drink, choose alcohol in moderation and be sure to rehydrate and eat to promote recovery prior to consuming alcohol after activity.
Kimberlee Brooks, RD, MSc, is a sport dietitian with the Alberta Sport Development Centre – Southeast and can be reached at
kbrooks@mhc.ab.ca.
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