When we talk about drinks suitable for sportsmen, without a doubt, alcohol is not among them. It is a very toxic liquid for the human body that can be harmful even if it is consumed in small doses. The risks are accentuated in the case of people suffering from certain types of pathologies and, of course, also in athletes. Therefore, if you usually follow a specific training every week or you want to compete at the highest level, it is best that you know the risks of alcohol in recovery and sports performance, as we explain below.
Influence of alcohol on muscle recovery
If you are considering exercising after an injury, or are currently injured, it is very important that you pay attention to your diet and, of course, reduce the consumption of alcoholic beverages. Always following the instructions of your doctor or nutritionist, the ideal is for an athlete to opt more for water or natural juices at the end of a training session, and not so much for soft drinks or beers as many propose as a reward for their effort.
The reason why you should moderate your alcohol consumption if you are an athlete is very simple. The consumption of this type of drink has a negative influence on the recharge of glycogen levels, so that when drinking alcohol, much less carbohydrates are ingested. And carbohydrates are precisely the nutrients necessary to replenish energy after performing any type of physical activity. Likewise, muscle fibers also require specific repair after exertion. Therefore, and even if you consume a significant amount of protein, you should know that alcohol gets in the way of this anabolic process, making it much more difficult to recover after an intense workout. And that, in other words, your sports performance is altered.
Two studies recently published in the European Journal of Applied Physiology suggest that ingesting more than 1g of alcohol per kilogram of body weight directly affects recovery from training. Even doubling it.
As if that were not enough, alcohol also interferes with the quality of sleep. It increases the chances of insomnia after training and prevents the body from resting properly. Although you may not appreciate it at first, alcoholic beverages prevent normal sleep and affect recovery processes at the end of workouts.
Why should an athlete moderate alcohol consumption?
With the arrival of the weekend, many athletes take the opportunity to have a glass of wine or a few beers with their group of friends. However, drinking very high amounts of alcohol makes the muscle recovery process lengthen throughout the week and our body suffers. In addition, alcohol is considered a powerful diuretic, so it contributes to fluid loss and accentuates dehydration.
In addition, after a night of excesses, physical capacities are diminished and balance, strength or coordination may be affected. Consequently, it will cost you much more than normal to train the day after consuming alcohol and your body will not be able to respond with the same speed and precision. Therefore, you should consider that the problems and risks generated by excessive alcohol consumption multiply as the amount consumed increases, both before and after a weekly workout. The damage increases.
In conclusion, you should avoid alcohol consumption as much as possible or, at least, consume it in moderation. In this way, you will prevent your sports performance from being affected and you will be able to achieve the goals you set for yourself when you least expect it. Bet on water and natural juices at the end of your preparatory session, and consult the best natural relaxants to recover after training. Listen to your body and give it the best it deserves: a good, healthy and balanced diet.
