Dear Monique,
In your recent article regarding daily fluid consumption (June 10, 2004) you briefly mentioned alcohol. I was wondering if studies have been made that confirm whether alcohol is beneficial or detrimental to athletic performance. I drink beer and wine regularly and am more concerned with the caloric aspect of the beverage rather than the chemical aspect. What are the effects on muscular recovery when consuming alcoholic beverages? Does consuming alcoholic beverages affect the body’s physiology during performance? What are the diuretic effects of alcohol consumption?

Sincerely,
BC

Dear BC,
It is important that you use alcohol sensibly, as it does not play any important role in your recovery and could potentially have detrimental effects upon your performance. Let’s take a look at the implications of alcohol in regards to your training diet and athletic performance.

While alcohol is a drug, it also provides calories – empty calories that are not used for energy in the same way as carbohydrates, proteins, and fats. Beer and wine contain only small amounts of carbohydrates and only trace amounts of protein, vitamins, and minerals. In fact, alcohol can interfere with how your body uses vitamins and minerals.

One-half ounce of pure ethanol is the equivalent of one drink – 12 ounces (240 ml) of beer (150 calories); 4 ounces (120 ml) of wine (100 calories); and 1.25 ounces (38 ml) of liquor (100 calories).

Despite originating from fermented carbohydrates, alcohol is metabolized in your body as fat. Alcohol byproducts are converted into fatty acids, which are stored in your liver and sent to your bloodstream. Obviously alcohol is not the best nutrient choice if you goal is to be a lean athlete.

Much has been made of alcohol’s protective effects against heart disease. But while moderate amounts may raise the desirable and protective high-density lipoprotein cholesterol (HDL), overdoing it may actually increase your risk of heart disease. Too much alcohol can raise your blood pressure and raise the harmful blood fats called triglycerides, which, when combined with a low amount of the good cholesterol called high density lipoprotein (HDL), makes for a health profile associated with an increased risk of heart disease. Consumed in excess over a long period, alcohol may not only elevate blood pressure, but increase the risk of stroke and certain cancers, and result in liver damage.

Too much alcohol too soon after training and racing can impede recovery. Though you may rehydrate well after training, alcohol is a diuretic that causes your body to lose more fluid than it takes in. While this effect is transient, common sense would indicate that alcohol is not an optimal choice if consumed before or after training, when focusing on hydration is especially important.

Alcohol may also interfere with glycogen synthesis. Athletes with soft-tissue damage or bruising may also want to consider that alcohol is a blood vessel dilator. Consuming alcohol after exercise may aggravate swelling or bleeding, and impair healing. These types of injuries are usually treated with ice, which is designed to constrict blood flow to the injured parts.

Excessive alcohol consumed the night before, or alcohol consumed shortly before training, can impair fine motor ability and coordination, increase risk of dehydration, and impair fuel stores. Reaction times are delayed, as your brain’s ability to process information is impaired. Know your limits and how they change with your training and fitness level. How fast you metabolize alcohol varies with body size. Average-sized men metabolize slightly less than one drink per hour, while smaller men and women take longer to metabolize this amount.

Alcohol can be a small part of a healthy sports diet for adults, but drink in sensible amounts. Have a large glass of water with each drink. Remember that your top priority as an athlete is recovery, and that too much alcohol can compromise your recovery.

Still, a cold beer or a glass of wine while watching your taped Tour coverage can’t be all that bad.

Thanks,
Monique

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Monique Ryan, MS, RD, is author of “CompleteGuide to Sports Nutrition,” and “SportsNutrition for Endurance Athletes,” from VeloPress. She is a regularcolumnist for Inside Triathlon and VeloNews magazines, andis founder of Personal Nutrition Designs, a nutrition consulting companybased in the Chicago area. Ryan regularly counsels athlete across NorthAmerica on performance and health-related nutrition concerns and offersservices through her website at www.moniqueryan.com.She is the nutritionist for the Performance Enhancement Teams forUSA Triathlon and the T-Mobile Women’s Cycling Team. She also consultedwith professional triathletes, the Saturn Cycling Team, and the Volvo-CannondaleMountain Bike Team. Ryan offers answers to reader’s questions twice monthly.Readers are welcome to send their questions directly to Ryan. The informationprovided in the “Feed Zone” does not constitute prescriptive nutritionaladvice. The information provided in this column is solely for general interestof the visitors to that site and is intended for educational purposes only.