alcohol

Featured Fitness Content: Volume 39

Posted on

View last week’s edition of ‘Featured Fitness Content’ here.

Personal Training, Coaching, and Strength & Conditioning

Interview with Lee Taft on Coaching Agility, Speed and Athletic Movement By Joel Smith with Lee Taft

Why I Don’t Like Scap Push-ups By Eric Cressey

 

Weight Loss, Nutrition, and General Health

How Much Cardio Do You Need To Get Ripped For Summer?  By Sean Hyson via Onnit Academy

A Really Bad Long Term Strategy for Weight Loss By Mike Roussell

Doctors should emphasize exercise, not weight loss By Buddy Touchinsky

 

Strength Training, Powerlifting, and Bodybuilding

8 Mobility Moves For Better Squatting, Pressing, and Pulling By Mark DiSalvo via Onnit Academy

7 Tips for a Bigger Bench  By Bret Contreras

3 Ways to Reduce Stress and Improve Recovery During Your Next Workout By Harold Gibbons via Mark Fisher Fitness

28 Years of Lifting: Strength Training In Your 40s & Training As You Get Older By Zach Even Esh

 

Motivation, Business, and Success

5 Powerful Life Lessons From the Book Tools of Titans by Tim Ferriss By Liam Seed via Addicted 2 Success

How To *Not* Be A Spineless Leader By Tim Denning via Addicted 2 Success

How to Build a Fitness Practice that Brings You Joy  By Elizabeth Stacey via Mark Fisher Fitness

Waking up to life By Kim Lloyd

 

Physical Therapy, Alignment, and Injury Prevention

6 Hip Mobility Drills Everyone Should Perform By Mike Reinold

[VIDEO] Communicating with Docs, PTs working as Strength Coaches & Essential Reading for Students With Mike Reinold

Stretching Isn’t Bullshit  By Jasper De Coninck via Dean Somerset

 

Research

Fact check: Is boxed macaroni and cheese actually toxic?  By Kamal Patel via Examine

 

Ruthless Performance Coaches’ Content

Why Do We Need Fats in Our Diet? By Jesse Rodriguez

Featured Fitness Content: Volume 38

Posted on Updated on

View last week’s edition of ‘Featured Fitness Content’ here.

Personal Training, Coaching, and Strength & Conditioning

Building Impressive Strength After 50 By Bret Contreras

How to Guarantee You’ll Have a Hard Time Getting Clients Results By Tony Gentilcore

The Concept of Lowest System Load By Charlie Weingroff

Sudden Speed for Volleyball  By Ty Terrell via IFAST

 

Weight Loss, Nutrition, and General Health

Managing the stress of trying to get fitter: part 1 By Joy Victoria

A Really Bad Long Term Strategy for Weight Loss By Mike Roussell

Ask the Diet Doctor: Hangover Cures  By Mike Roussell via Shape

Perfecting Protein Intake in Athletes: How Much, What, and When? By Jorn Trommelen via Stronger By Science

Sleep, Hunger, Mood, Energy & Cravings (SHMEC): Is Your SHMEC in Check? By Jade Teta via Metabolic Effect

Detoxing, ReToxing, or Always-Toxing By Keoni Teta via Metabolic Effect

 

Strength Training, Powerlifting, and Bodybuilding

7 Tips For A Bigger Bench By Bret Contreras

Reverse Engineering The Plank By Charlie Weingroff

 

Motivation, Business, and Success

A case study on leveraging your assets to get shit done By Sol Orwell

Fitness Industry Survival Tips By Travis Hansen via Tony Gentilcore

15 Essentials to Creating a Trust-Boosting YouTube Profile Page By Neil Patel via QuickSprout

 

Physical Therapy, Alignment, and Injury Prevention

How to Train Around a Groin Strain By Samuel Spinelli via Tony Gentilcore

Who Gets the Best Care? Erson Religioso

Training with Biceps Tendinopathy  By Jason Eure via Stronger By Science

Research

Omega 3 Fatty Acids, Blood Flow and Cognition By Michael Jurgelewicz via Strength Sensei

Periodization Preview By Greg Nuckols

 

Ruthless Performance Coaches’ Content

[RP Exclusive] Effects of Alcohol on Performance By Daniel Goebel

[RP EXCLUSIVE] Top 5 Foods for Recovery By Jesse Rodriguez

Effects of Alcohol on Performance

Posted on Updated on

Consuming alcohol has been a tried and true means to bring people together to come together in a time of enjoyment and relaxation. In moderation, alcohol can be a good way to relieve stress from high intensity sports or exercise, and can bring teams closer together through group bonding; yet sports performance and recovery has been shown to be inhibited by a number of reasons.

There are numerous statements and opinions out there in the public that bash alcohol in regards to athletic performance. But is there evidence that supports this? The literature says yes.

When ethanol, the main type of alcohol found in beverages, is broken down through metabolism, reactive oxygen species have been found in the liver. These reactive oxygen species promotes inflammation around the body, which shows the body’s response to harmful products in the body. This indicates that alcohol does have negative effects on the body. In regard to sports performance, alcohol stimulates many inhibiting processes, such as inhibiting calcium uptake. With a lack of calcium uptake, muscle contractions and strength output are impaired. Dehydration is widely recognized as a possible effect following alcohol consumption. Alcohol has been shown to inhibit an anti-diuretic hormone, thus promoting a loss of fluid through urination. Alcohol also has been shown to be a vasodilator as well, which increases fluid movement around the body, and thus can be another complication in dehydration through evaporation.

For recovery, the big inhibitor is protein synthesis. Alcohol suppresses the pathways that synthesize protein in the body, resulting in depleted muscle growth. Another inhibitor is glycogen reuptake. After a workout, the muscles are depleted of glycogen, which is the storage form of glucose, and the alcohol consumed can take the place of the carbohydrates being broken down to glucose. Thus, muscles are not able to recover to their full potential for the next workout, and they are not able to grow to their full potential through a lack of protein synthesis.

There is a level at which a majority of these inhibitors commence. A drink here or there won’t necessarily promote a drastic drop in performance, but consistently reaching that intoxication level around 0.10 BAC will show drops in performance.

alcohol stock photo 2

 

Vella, L. D., & Cameron-Smith, D. (2010). Alcohol, Athletic Performance and Recovery. Nutrients2(8), 781–789. http://doi.org/10.3390/nu2080781

 

By Daniel Goebel

Daniel received his Bachelors of Science in Kinesiology from Westmont College. Daniel played baseball at Westmont. Daniel currently works at UCLA as a Performance Nutrition Intern assisting in distributing planned meals and recovery snacks, body composition evaluation as well as creating education material. Daniel is working towards his Register Dietitian license. Daniel is a member of the Collegiate and Professional Sports Dietitians Association.