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Spirits in an Athlete's Nutrition
Table of Contents
1. Effect of alcohol consumption on muscle protein production
Nutritional strategies should be initiated shortly after training to optimize the regenerative processes. Studies show that muscle mass synthesis (MPS) is optimized with the intake of high-quality biological protein (providing ~10 g of exogenous amino acids). This type of protein should be consumed in the early regeneration phase, i.e., 0-2 hours after physical activity. Introducing alcohol during this time can limit MPS. The analysis of E.B. Parr and colleagues showed that regeneration can be disrupted after consuming alcohol, even when optimal amounts of nutrients are provided, leading to a disturbance in muscle mass synthesis following physical exertion. Promoting protein synthesis is essential for the adaptation, repair, and regeneration of skeletal muscles, so the authors recommend limiting the consumption of large quantities of alcohol after physical activity.2. The impact of alcohol consumption on human body hydration
Alcohol increases the volume of excreted urine by inhibiting the production of vasopressin, a diuretic hormone. It is believed that this effect is dependent on the level of hydration of the body and the concentration of alcohol. In a study conducted by S. M. Shirreffs and 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 of alcohol (less than 0.49 g/kg body weight) have little effect on fluid balance and regeneration. However, it is important to note that the amounts of alcohol consumed in this study were significantly higher than the norm. The effect of consuming large amounts of alcohol, which often occurs during occasional celebrations, was investigated. For example, large doses of alcohol equivalent to 1 g/kg body weight for a person weighing 80 kg are 80 g of alcohol, which corresponds to approximately four large beers or a bottle of wine.3. The impact of alcohol consumption on injuries - an analysis of consequences
Injuries, particularly those of skeletal muscle tissue, often occur in many sports, especially team sports. The time required to regain full physical fitness varies from person to person, as it depends on the severity of the injury. It is crucial to emphasize that if complete recovery is not achieved, the muscle tissue injury may worsen. Consumption of alcohol during this period can lead to a decline in the healing process and a disruption of the MPS processes.4. Other outcomes
Aside from the impacts on muscle mass, glycogen and hydration, alcohol consumption is also linked to decreased sleep quality. Large, episodic alcohol consumption with reduced sleep quantity results in weight loss. Other studies have shown that alcohol affects cognitive functioning the next day and increases the risk of injury. In summary, nutritional strategies introduced during the training period are intended to maximize recovery processes and should be initiated as early as the first hours post-exercise. There is no doubt that alcohol consumption hinders the recovery process and indirectly limits nutrient intake and rest. However, there is a lack of evidence for such impacts when consuming small amounts of alcohol (one glass of wine, a small beer) - these impacts are likely to be smaller or even insignificant. Nevertheless, most experts recommend reducing alcohol consumption during the training period.
