Impact of the Comsumption of Alcoholic Beverages in Physical Exercise

Alcoholic beverages

Alcoholic beverages are the result of the fermentation of sugars naturally present in plant products, such as fruits and/or cereals, caused by yeast. They can be categorised as fermented beverages – obtained through the alcoholic fermentation of sugary juices; or distilled beverages – resulting from the distillation of the alcohol produced during fermentation.
These are substances with psychoactive effects, socially accepted, with a strong cultural bond which cause changes in the central nervous system, changing immediately the behaviour of the consumer.
In nutrition, when the subject is alcoholic beverages, in a first instance the question arises about caloric volume and alcohol content that each beverage contains. In the sports area, the caloric value is important, but it is equally relevant to know the impact that alcohol has on the body, both immediately and after its consumption.
The negative impact of alcohol consumption has been widely studied and has been proven to change and damage neural function, metabolism, cardiovascular system, thermoregulation, maintenance of body composition and possible nutritional deficiencies. All these functions may affect the athlete’s muscular performance and recovery.
The effects caused by alcohol consumption may vary according to genetic factors, gender, body composition, nutritional state of the individual and the amount consumed.

Consumption prior to a sports event

The most immediate impact of the consumption of any alcoholic beverage is the reduction of the central nervous system. The most visible being the impairment of motor coordination and balance, reaction time and decision-making, increasing the risk of injuries.
Due to changes in aerobic performance, endurance may also be impaired, decreasing gluconeogenesis and increasing lactate levels. In addition to the changes in metabolism, resorting to alcohol instead of carbohydrates and/or lipids as the main sources of energy.

Consumption after a sports event

For muscle recovery, it is important to ensure the recovery of the glycogen levels, rehydration, recovery of body electrolyte levels and stimulation of muscle protein synthesis.
In this period, alcohol consumption delays all muscle recovery. Alcohol is a diuretic and as such delays the process of stabilising the body’s hydration levels, especially when the alcohol content is over 4%.

Nutritional impact

Alcohol provides 7 kcal per gram. However, its consumption is not isolated, since the athlete has other food sources rich in sugar and/or fats in their diet. As mentioned, the metabolism changes with alcohol consumption, thus the adequate use of the caloric value from other foods will be influenced by the athlete’s food style, which is often very demanding.
When consumed in excess, alcohol can also cause changes in the absorption of certain micronutrients, such as Vitamin B12, Vitamin D and Vitamin B6, compromising health, muscle growth and physical performance.
Although the effects of alcohol may have an individual component, its consumption has several negative effects and for this very reason, its consumption should be avoided, especially during the season of increased physical exercise.   Nutritionist, Jacinta Mendes 3341N