It’s a difficult topic to research as there are so many variables which must be accounted for in order to get accurate data. Most literature on the subject has had fairly inconsistent findings and we are still looking for definitive answers. This article will discuss the general effects of alcohol and how it may interfere with physical performance. It in no way advocates the consumption of alcohol but does acknowledge that a lot depends on the individual and the quantity consumed.
In general, athletes should be responsible and sensible when it comes to alcohol.
Physiological impact
In terms of skeletal muscle function alcohol may interfere with muscle contractions by interfering with Ca2+ in the muscle fibre. This can cause a loss in contractile strength. Creatine Kinase is also elevated post exercise which would suggest eccentric type actions may cause increased muscle damage than normal. The mechanisms by which this is caused is still widely debated.
Alcohol is a well known diuretic and so hydration becomes a major factor. The effects of dehydration are well documented. Reduced stroke volume, rapid heart rates, confusion and fatigue are all associated with dehydration and have a significant impact on performance. Thermoregulation has also shown to be affected as alcohol is a potent vasodilator. Exercise tolerance in more extreme temperatures is affected by the disruption to the body’s thermoregulatory mechanisms.
Balance, reaction time, memory, accuracy, pain tolerance and perception may all be hindered.
Alcohol ingestion has been linked with a poorer handling of glucose which will influence metabolism. It is thought that the body will favour alcohol over glucose molecules which impedes glucose entering the muscles. This will directly affect endurance type events where fuel utilization will be altered. In addition glycogen resynthesis post exercise will be reduced increasing the time it takes to resupply intramuscular stores. Alcohol reduces central nervous system activity. This influences all aspects of cognitive function; balance, reaction time, memory, accuracy, pain tolerance and perception may all be hindered. In some cases, some could be beneficial but overall it will likely be a negative effect on performance.
Related: 4 Steps to Efficient Recovery After Crossfit Training
Performance
In terms of performance the impact of alcohol is not well documented. The main factor to consider is dosage. Small quantities have a remarkably smaller impact than larger quantities but it depends on the individual tolerances. In most cases athletes will rarely take a chance with consuming high quantities of alcohol during competition and it is certainly not recommended.
Recovery
The consumption of alcohol is perhaps most relevant during the recovery period as this is the most likely time for an athlete to indulge themselves. Again quantity is a huge variable and the effects it has on different individuals.
The main issues are both glycogen re-synthesis and hydration. It has been well established that these are both influenced by alcohol consumption. We also understand that these both play a vital role in recovering from a workout or competition. To play devils advocate, there are benefits of alcohol for recovery in certain circumstances. Athletes who suffer from anxiety and sleep disturbances may benefit from potentially improved relaxation and sleep prior to a big event. The benefits of red wine (in moderation) are also well documented due to the high level of antioxidants present.
The Hangover
Realistically this is the scenario that most athletes need to avoid. While some athletes may show little reduction in performance others can be crippled. The combined effects of dehydration, gastric distress and diminished cognitive performance are obviously not ideal for performance. Athletes can also lose valuable training time due to hangovers as both performance and effectiveness during a session can be lost.
Things we don’t consider
The more hedonistic athletes will often be aware of the detrimental impact of alcohol and learn to manage it. They do however, often fail to consider the other factors of a night on the town. Often parties last long into the night with long periods of standing and perhaps other activities which promote fatigue. This may result in inadequate sleep and rest. The recovery period can be significantly pro-longed in such circumstances. Often the long night at a night club does as much damage as alcohol itself.
Conclusion
The topic of alcohol and the athlete is quite complex. There are so many factors that can create very different scenarios and outcomes. In general, athletes should be responsible and sensible when it comes to alcohol. While we don’t yet fully understand the complete interactions it has on our body it is safe to say that it is generally not a good thing for performance. Athletes run much less risks avoiding it altogether during competition and training. If they wish to continue its consumption then they must be diligent and aware of how it may influence their performance.
Reference:
Vella LD & Cameron-Smith D (2010) Alcohol, athletic performance and recovery. Nutrients 2, 781-789.
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