Alcohol can impede athletic performance and recovery in a variety of ways, says Nelson. It affects energy metabolism by hampering the liver’s ability to convert fat to energy, and it disrupts the body’s ability to regulate core temperature, making it harder to cool or warm itself.
Alcohol is also a diuretic, which decreases hydration levels. It can interrupt sleep, hindering recovery and athletic preparedness.
On a subtler level, alcohol reduces strength by blunting calcium function in muscle contractions, and at higher doses, it undermines protein synthesis, necessary for building muscle. It can also impair muscle recovery and growth by tamping down growth hormone, which is crucial for muscle development.
In short, it can really set you back.
“Alcohol won’t support performance or aesthetic goals,” Ogden says. “But it’s part of many people’s lives and experiences.”
As far as your fitness is concerned, the goal is to manage alcohol consumption so that its effects on your life and health are minimal. If alcohol dependence is not an issue for you and you’re able to drink moderately, you can probably do so with minimal risk.
The dose makes the poison. Exactly what that dosage is, however, has been hotly debated and varies by individual. Some studies conclude that no amount of drinking is safe; other research suggests that light drinking may even boost heart health. Generally speaking, less is more.
“Take inventory of where you are now,” Ogden suggests. “If you’re having 10 or more drinks per week, maybe the first focus is to get below 10 — and then chip away from there.” (Learn more about the health effects of alcohol consumption at “New Research: No Amount of Alcohol Is Healthy?“)
The Big Rocks of Fitness Nutrition
Feeling overwhelmed by all the nutritional advice out there? We’ve boiled it down to a few more key strategies at “5 Foundational Guidelines for Fitness Nutrition,” from which this article was excerpted.
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