Can Athletes drink alcohol?
My goal is not to convince anyone that alcohol is an unhealthy choice, as most people today know of its adverse side effects. However, I aim to delve deeper into the physiological impact on the body, particularly for athletes, so that they can understand the incompatibility of an athletic career with alcohol consumption.
To begin, we can state that alcohol is a drug like many others. The difference lies in its cultural acceptance due to its legality; we can purchase it in whatever quantity we desire, wherever we choose, and consume it almost anywhere – except in certain Muslim countries where alcohol is prohibited.
However, if alcohol is a drug, it has an impact on influencing our emotions, thoughts, and behaviour. Whether or not you identify as an athlete, reconsidering your alcohol consumption may be advisable, given the list of short-and long-term side effects; - changes in behaviour, heightened aggression, significant impacts on sleep and sleep cycles, cognitive and memory issues, as well as feelings of depression and anxiety. Prolonged and excessive alcohol use can lead to various health problems, including high blood pressure, heart disease, stroke, liver ailments, digestive disorders, and various types of cancer.
Entering the athletic life, the first detail to grasp is that the more athletes train, the more strain, stress and damage their bodies endure. Therefore, anything impacting recovery becomes a barrier to athletic development and advancement. Let’s start with sleep: when individuals consume alcohol, they might experience a false sense of deep sleep, “sleeping like a baby”. However, this shares tiny with reality. Sleep cycles & the REM cycle suffer significant disruption. The disruption translates to poor recovery and an inhibiting impact on the crucial release of Human Growth Hormone that typically occurs during the REM phase.
The consumption of alcohol (particularly beverages exceeding 4% alcohol content) triggers an increase in urine excretion, leading to dehydration that directly influences the recovery process. An essential aspect to consider regarding recovery is the negative impact of alcohol consumption on protein synthesis, resulting in poor rebuilding of the damaged muscle tissue during training – a nightmare scenario for any athlete.
While it is uncommon to encounter alcohol consumption before training, a noteworthy point should be made - alcohol can partially shut down our central nervous system. If alcohol is consumed before a training session, the athlete can expect delayed reaction times, compromised coordination, and a weakening of various motor skills.
Alcohol also impacts our inflammatory response, heightening the condition in the event of an injury.
It should be clear that alcohol consumption leads to various side effects for both the general population and athletes. I have no intention of persuading you to completely give up on indulging in a couple of glasses of wine over the weekend if you take enjoyment from them. It’s important to note that everything mentioned above depends on the quantities involved, making it challenging to provide specific recommendations. In simpler terms, the greater your commitment to your athletic journey, the more advisable it becomes to eliminate alcohol from your diet and routines.
If you have already attained an impressive level in your sport, consider this: would you be willing to exclude alcohol from your life in your pursuit of excellence?
References:
https://www.nsca.com/education/articles/nsca-coach/the-effects-of-alcohol-on-athletic-performance2/
https://harvarddapa.org/2013/11/alcohol-and-athletic-performance/
Dr James More-hen
MDPI open-access journals
