Alcohol in the Athlete's Diet

1. The effect of alcohol on muscle protein synthesis

2. The effect of alcohol on hydration

3. The effects of alcohol on injuries

4. Other effects

1. The effect of alcohol on muscle protein synthesis

Nutritional strategies to maximize regenerative processes should be started as early as the first hours after exercise. Laboratory studies have shown that muscle mass synthesis (MPS) is optimized for high biological protein intake (providing ~10 g of exogenous amino acids). Such a dose should be taken in the early stages of regeneration, e.g. 02 hours following exercise.

2. The effect of alcohol on hydration

In one study (S. M. Shirreffs, R. J. Maughan) it was shown that high doses of alcohol (0.92 g/kg body weight) significantly increase urine excretion and decrease regenerative markers. In this study, it was suggested that smaller doses less than 0.49 g/ kg body weight have little effect on body balance and regeneration.

3. The effects of alcohol on injuries

Injuries, especially skeletal muscles, are common in many sports, especially team sports. Time to return to full fitness is an individual matter, depending on the degree of injury.

4. Other effects

In addition to the effect on muscle mass synthesis, glycogen and hydration, alcohol consumption is also associated with reduced sleep quality. Excessive episodic alcohol consumption with reduced amount of sleep causes weight loss. Other studies have shown that alcohol affects cognitive function the next day and increases the risk of injury. In conclusion, dietary strategies introduced during the training period are intended to maximize recovery processes and should be started as early as the first hours after exercise.