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Alcohol contains a large amount of energy or kilojoules and provides us with very little nutrients for the body. Each gram of alcohol provides 29 kilojoules! The body processes alcohol as fat - the liver breaks down alcohol into fatty acids which is either stored in the liver or circulate around the body in the blood. It also ties up the body’s source of B vitamins, especially niacin (B3) and B1 (thiamine) and affects the immune system.
Alcohol can affect your body and your training in a negative way. Alcohol consumed before activity can affect hand/eye coordination for up to 24 hours and sometimes longer - therefore athletes who compete on the weekends should avoid alcohol 2 days before an event. Alcohol after exercise is not recommended unless adequate fluids and carbohydrates have been restored. Recommended fluids include water or sports drink and water should be matched with every glass of alcohol consumed. Because the body is undergoing recovery after a training or competition session, binge drinking should be avoided.
Sports performance and alcohol
Alcohol consumed before a competition can be detrimental to an
individuals sporting performance. This is the period leading up to a major event, as well as those heavy training periods. The effects of alcohol include:
- Decreases reaction time
- Causes blurry eyesight
- Changes ones attitude (e.g. causes violent and aggressive behaviour)
- Dehydration – alcohol is a diuretic
- Causes problems with movement, balance, coordination, accuracy, concentration and effects decision making
- Causes early fatigue
- Impairs temperature control
- Interferes with glycogen synthesis post-exercise (recovery period)
- Delays healing of soft tissue injuries
- Causes weight gain
Standard drinks
1 300ml glass of ordinary beer 1 shot of spirits (gin, vodka, whiskey or rum) 1 glass of fortified wine (sherry, martini or port) 1 average-sized glass of wine
RULES TO REMEMBER… - If you’re going to have a drink after training or competition, make sure you consume a carbohydrate meal beforehand
- Dilute alcohol drinks with plenty of water, otherwise match each drink with 1 glass of water
- Avoid binge drinking. This is equivalent to more than 6 standard drinks for a male and more than 4 standard drinks for a female
- Go for spirits and wines more than beer
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