Alcohol and sports performance

A new movement that encourages us to become aware of our addictions, the OcSober Challenge is the perfect opportunity to talk about alcohol and athletic performance. Far be it from us to lecture you or urge you to stop drinking altogether. Your habits are your own.

That said, as research progresses, the list of alcohol's negative effects on athletic performance grows longer. So before ordering your second or third pint the night before a competition, here's what you should know in order to make an informed decision.

A hangover lasts up to four days and temporarily ages you by 12 years.

The list of research on the effects of alcohol consumption on athletic performance is impressive. But until recently, the duration of these adverse effects had not been measured using objective criteria.

Thanks to data collected by the Whoop connected bracelet team, we now know that even moderate drunkenness can affect our athletic performance for four days.

This is not the case for everyone, and some people recover more quickly than others. As with everything related to genetics, we are not all equal when it comes to the effects of alcohol.

In the Whoop study, conducted among university athletes (i.e., young, energetic individuals capable of recovering from a hangover in no time), 30% still showed signs of reduced fitness after 48 hours. On the third day, that number was 19%. And on the fourth day, it was 7%.

According to the data, in terms of physical fitness and recovery, a night of heavy drinking is equivalent to aging 12 years in just a few days.

You can't carboload on beer.

You skipped the fries in favor of a salad, but you tell yourself that, after all, one more beer is still a good way to fill up your glycogen reserves for tomorrow's little competition.

But it doesn't work like that.

 Unfortunately, the energy (calories) your body absorbs in the form of alcohol is not processed in the same way as the carbohydrates you eat. Rather than fueling your glycogen reserves, and therefore your muscles, it is your fat reserves that benefit. Put simply, the carbohydrates in your IPA are more likely to increase your fat mass than to provide you with the nutrients you need to perform strenuous exercise.

 As if that weren't enough, alcohol also interferes with the absorption of many nutrients, such as vitamins B1 (which helps metabolize food and produce hemoglobin), B12 (also essential for transporting oxygen in the blood to your muscles), as well as folic acid and zinc.

Alcohol impairs recovery

Poor sleep quality, dehydration, loss of aerobic capacity (up to 11%), higher resting heart rates: we no longer need to gather evidence to prove that too much alcohol impairs recovery. The evidence is simply overwhelming.

 Not convinced?

So be aware that excessive drinking also hinders muscle repair (especially if you fail to hydrate and eat properly after a workout and instead reach for a beer). Reduced production of testosterone and growth hormone (both essential for rebuilding muscle fibers damaged by exercise) and reduced reflexes complete the picture.

 Avoid abuse

Now that you know all this, it's likely that your habits will change a little. At least in the days leading up to your big rides important events on the calendar.

A glass of wine or a small beer won't do you much harm. But before ordering another drink, ask yourself if you're not sacrificing all your nutritional and training efforts of the last few months just to have a quick drink.