Alcohol is a popular beverage enjoyed by a lot of people in particular at sporting events. Whether it be celebrations or social gatherings in general alcohol tends to be present. However, for athletes, alcohol consumption can have major negative effects on recovery from exercise.
In a recent study published in the Journal of Functional Morphology and Kinesiology, researchers conducted a systematic review of the literature to investigate the effects of alcohol consumption on recovery following resistance exercise specifically. What they learned shouldn’t come as too much of a shock. The researchers found that alcohol consumption can impair muscle protein synthesis, increase cortisol levels, and decrease testosterone levels. These changes can lead to slower muscle growth and strength gains, as well as increased muscle soreness. None of which are on anyone’s top three wish list I would imagine.
In addition to the negative effects on muscle recovery, alcohol consumption can also impair cognitive function and coordination. This can make it difficult to perform exercises safely and effectively. Decreased cognitive function is even more negatively impactful on game days. While you certainly need to be able to perform, you also need a clear mind to know what to do while out on the field. There’s a lot of information to process quickly and one second could be the difference between winning at losing.
For athletes who are serious about their training, it is important to avoid alcohol consumption in the days leading up to and after exercise. If you do choose to drink alcohol, it is important to do so in moderation.
Tips for optimizing your recovery
- Get enough sleep. Sleep is essential for muscle growth and repair. Aim for a minimum of 7-8 hours of sleep per night. When you sleep your body naturally is releasing testosterone and growth hormone. These are big players in recovery and body composition changes.
- Eat a healthy diet. Eat your vegetables! A healthy diet provides your body with the nutrients it needs to recover from exercise. Make sure to include plenty of protein, fruits, vegetables, and whole grains in your diet.
- Do light active recovery. Light activity, such as walking, swimming or foam rolling can help to improve blood circulation and reduce muscle soreness. The main thing is just to move. Doing something is better than nothing. Just don’t have the intensity be too high.
- Stay hydrated. Drinking plenty of fluids helps to maintain optimal blood volume. This ensure delivery of nutrients/antioxidants and removing inflammation from the muscles. Aim to drink at least half your weight in ounces of water per day.
- Avoid alcohol. Given the main topic, this is an obvious one. Alcohol can impair muscle protein synthesis and increase cortisol levels. Neither of which is ideal for helping recover and feel better for the next day.
- Do light active recovery. Light activity, such as walking, swimming or foam rolling can help to improve blood circulation and reduce muscle soreness. The main thing is just to move. Doing something is better than nothing. Just don’t have the intensity be too high.
Alcohol considerations
The amount of alcohol you consume can affect the severity of the negative effects. The more alcohol you drink, the worse the effects will be. Again no shocker but just a reemphasis on ensuring to practice moderation if partaking. Your age and overall health can also affect how alcohol affects your recovery. Older adults and people with certain health conditions may be more sensitive to the negative effects of alcohol. So, to play it safe you’re best off just simply avoiding alcohol. A good alternative if looking for a non-alcoholic beer is Athletic Brewing. Certainly worth giving a try but if wanting to have some actual alcohol, absolutely avoid it around games. I encourage leaving a 48-hour buffer before and after competition to alleviate most of alcohol’s negative effects.
Study referenced: click here