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Effects of alcohol on your performance & health
Posted January 1st, 2007 at 3:30 PM by Jonathan Faccone
Section: Running & Training, Training Tips, Health & Fitness, Injury & Rehab
There are many studies that demonstrate alcohol’s negative effects on health and physical performance, but the good news is that avoiding it may not be the best idea either.
Believe it or not, athletes used to consume alcohol prior to competition to improve performance. The thinking behind this idea is that alcohol could alter energy metabolism, improve physiological processes, or modify psychological factors to help the athlete. Unfortunately this idea no longer holds as more research is demonstrating that alcohol by no means should be considered a performance-enhancing supplement.
In actuality, alcohol should be avoided prior as well as during exercise because of numerous negative effects on the body. Such effects include a significant decrease in aerobic endurance, reduced gluconeogenesis by the liver and glucose uptake by the legs later in the exercise. Additionally, alcohol consumption can lead to hypoglycemia or muscle glycogen depletion in athletes participating in prolonged exercise which ultimately would impair performance. Other studies show reduced absorption of vitamin B1 which can also hurt performance since vitamin b1 is important in the aerobic metabolism of carbohydrates.
As the evidence stacks up against this culprit, it might be safe to say alcohol should be avoided at all costs. However, before throwing away the wine bottle and six-packs, keep in mind that studies are proving that alcohol can be good for overall health and longevity. Epidemiological research shows that light to moderate consumption may contribute to lessened mortality, by reducing the risk of coronary heart disease and stroke. Alcohol is attributed to having a relaxing effect in small amounts, which may lower emotional stress, a factor in coronary heart disease.
Some alcoholic beverages, such as red wine, may even increase the activity of a clot-dissolving enzyme in the blood which can help prevent clotting of the arteries and blood vessels. Other benefits include reducing the risk of diabetes, help fight high cholesterol, and reducing obesity. Experts agree that young athletes should stay clear of alcohol, but the benefits can be worth wile for those in there 40s, 50s, and beyond.
Also keep in mind that many of the studies related to the consumption of alcohol and sport performance were done proving that alcohol should be avoided before and during exercise, times in which most people these days will not consume alcohol anyways. 
However it terms of social drinking the night before, experts agree that light social drinking will not impair performance the following day.
Studies on the other hand show that heavy drinking will affect performance because of the hangover effects and dehydration in addition to other symptoms associated with heavy drinking. When deciding to drink, athletes who drink socially should do so in moderation, and as a recommendation should be safe staying away from drinking 24 hours before a prolonged endurance competition.
Over the years alcohol has been given a bad reputation because of abuse and over consumption, but in moderation it can be both enjoyable and even beneficial to your health. Therefore, alcohol does not have to be avoided at all costs. However, if you want to finish strong you should keep your body strong and therefore always use common sense when it comes to what you put in your body.
Research sources and for more information:
Nutrition for Health, Fitness and Sport, Williams, H. Melvin. (6th edition) McGraw Hill Companies, Inc, 2002.
Muscle and Fitness, March 2006 “You Booze You lose”. Stiefel, Steve.
Tags: alcohol, athlete, B1, blood vessels, cholesterol, clot dissolving enzyme, clotting, coronary heart disease, dehydration, diabetes, drinking, excessive drinking, gluconeogenesis, hangover, headache, hypoglycemia, moderation, mortality, muscle glycogen depletionabuse, obesity, over consumption, performance, red wine, vitamin B, win
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