← Back

Alcohol & Exercise: Issues Related to Consumption and Athletic Performance

Early Research and Initial Experiments

The scientific interest in understanding how alcohol affects physical performance and exercise traces back to the early 20th century when the fields of physiology and biochemistry began to mature. Early researchers created studies out of concern over alcohol's impact on health, physical fitness, and military readiness.

One of the earliest documented studies specifically investigating the effects of alcohol on exercise might be difficult to pinpoint due to the fragmented nature of historical records. By the late 19th and early 20th centuries, scientists and physicians began systematically exploring alcohol's physiological effects.

Experiments Continued

1920s-1930s: Researchers began to employ more controlled experimental designs to study alcohol's impact on various physiological parameters, including muscle strength, endurance, and recovery. These studies were often small and limited in terms of duration and methodology.
Post-World War II: The focus on alcohol and exercise research expanded, partly due to the increasing public interest in fitness and well-being. Studies during this era began to incorporate more sophisticated physical performance measures and utilized larger, more diverse participant groups.

Findings and Developments

Early research findings on the effects of alcohol use on the body were mixed. Some research topics and methodologies included:

Short-term Impact: Early research suggested that moderate alcohol consumption could have a temporary ergogenic (performance-enhancing) effect under certain conditions. However, these benefits were often offset by alcohol's diuretic and depressant properties, which could impair endurance and coordination.
Long-term Effects: Chronic alcohol consumption was consistently linked to adverse outcomes, including decreased muscle mass and strength, impaired recovery, and increased risk of injury.
Variability: Researchers noted significant individual variability in response to alcohol, influenced by factors such as gender, fitness level, and genetic predisposition.

These preliminary findings suggest little as they show limited understanding and information in the early days.

Methodological Challenges and Evolutions

These early studies on alcohol and exercise faced numerous challenges, including small sample sizes, lack of control groups, and difficulties in accurately measuring alcohol's effects on performance. Research methodologies have evolved to include double-masked, placebo-controlled trials, longitudinal studies, and advanced biometric and metabolic measurements.

Specific Proven Measures on Alchohol and Athletic Performance

Glycogen synthesis in the liver and muscles is impaired even with low levels of alcohol (1)
Glycogen storage dramatically affects carbohydrate stores in athletes and shows in decreased performance (1)
Athletes who drink a lot after exercise have reduced carb storage (1)

Hydration and alcohol use

There is evidence that consuming a lower percentage of alcohol and another form of hydration, such as water, can reduce the diuretic effects of dehydration. However, it is best to avoid alcohol altogether when trying to rehydrate, whether from exercise or heat. This means that you can still have a beer, etc., and rehydrate as long as you are adding other fluids to offset the alcohol.
Alcohol consumption has been shown to affect the regulation of the body in reaction to hot or cold environments. For example, drinking alcohol before exercising in the cold will increase heat loss more than without alcohol consumption. This deregulation of body temperatures can lead to hydration issues. (1)

Blood Thinning: Myth or Fact?

The idea that alcohol "thins the blood" is based on observed effects of alcohol consumption on the blood and cardiovascular system rather than being purely a myth. Alcohol can have anticoagulant properties, which means it can affect the blood's ability to clot. This effect can lead to the perception that alcohol acts as a blood thinner. Here's how alcohol can influence blood clotting and circulation:

Effects on Platelets: Alcohol can reduce platelet stickiness. By making platelets less likely to clump together, alcohol can reduce the formation of blood clots. This effect is similar to how blood-thinning medications (anticoagulants) work, although the effect's mechanisms and extent can vary.
Impact on the Cardiovascular System: Moderate alcohol consumption, particularly red wine, has been associated with several cardiovascular benefits, including increased levels of high-density lipoprotein (HDL) cholesterol and decreased risk of artery hardening (atherosclerosis). Some feel these effects contribute to a reduced risk of heart disease, which is sometimes conflated with the concept of "thinning the blood."

However, it's important to distinguish between the mild anticoagulant effects of moderate alcohol consumption and the impact of actual blood-thinning medications prescribed for conditions like atrial fibrillation, deep vein thrombosis, or after certain types of heart attacks or strokes. These medications have a more pronounced and carefully monitored effect on blood clotting ability.

Excessive alcohol intake is associated with a range of adverse health outcomes, including the risk of bleeding, liver disease, and certain types of cancer. Someone considering alcohol consumption for its blood-thinning properties should contact a medical professional.

A Glass of Wine A Day?

Notably, the purported health benefits from red wine consumption are not from the alcohol but from the grapes:

The potential health benefits of red wine for cardiovascular health are often attributed to compounds found in the grapes and their skins rather than the alcohol content itself. These beneficial compounds include:

Resveratrol: This polyphenol found in grape skin has antioxidant and anti-inflammatory properties. Resveratrol helps protect the lining of blood vessels in the heart. It may reduce the risk of inflammation and blood clotting.
Flavonoids: Flavonoids are another group of antioxidants found in grapes that may help protect against heart disease by lowering harmful cholesterol levels, reducing blood clot risk, and protecting against artery damage.
Procyanidins: These compounds, also found in high concentrations in red wine, are believed to contribute to heart health by improving endothelial function and reducing blood pressure.

It's these substances, rather than the ethanol (alcohol) in red wine that are believed to contribute to the observed health benefits associated with moderate red wine consumption. However, it's also worth noting that similar or even higher amounts of these beneficial compounds can be found in grape juice, other fruits, and vegetables, allowing individuals who do not consume alcohol to still benefit from these nutrients. (5)

Despite the potential benefits linked to these compounds, the overall recommendation for alcohol consumption remains one of moderation. Too much drinking can outweigh the positive effects attributed to the compounds in red wine. Drinking red wine for its health benefits is not generally recommended, mainly since many other ways exist to obtain these beneficial compounds without the risks. (6)

Alcohol Damage

Alcohol consumption is a common practice worldwide, often associated with social gatherings, celebrations, and even post-exercise relaxation. However, the physiological impact of alcohol on the body, especially post-exercise, is significant and multifaceted. Understanding these effects is crucial for optimizing recovery and athletic performance.

Exercise induces physiological stress, leading to temporary depletion of glycogen stores, muscle damage, and systemic inflammation. The recovery process involves replenishing energy reserves, repairing damaged tissues, and reducing inflammation. Alcohol consumption post-exercise can interfere with these recovery mechanisms in several ways.
Alcohol impairs glycogen resynthesis. After exercise, the body aims to restore depleted glycogen levels. Alcohol disrupts this process by inhibiting glucose uptake in the liver, delaying glycogen replenishment, and prolonging recovery time. This is particularly detrimental for athletes who engage in endurance activities and require swift glycogen restoration for subsequent performances.
Drinking alcohol exacerbates muscle damage and delays repair. It increases cortisol levels. That stress hormone can break down muscle tissue and decrease testosterone, essential for muscle repair and growth. Furthermore, alcohol's diuretic effect leads to dehydration, compounding muscle recovery challenges by reducing blood flow to muscles and hindering nutrient delivery and waste removal.
Alcohol can impair the immune response in people. Post-exercise, the body experiences an "open window" of decreased immunity, making it susceptible to infections. Alcohol can extend this period of vulnerability by suppressing immune function, thereby increasing the risk of illness and further compromising recovery. (7)

Alcohol consumption post-exercise poses significant drawbacks to recovery, performance, and overall health. Athletes and fitness enthusiasts should weigh these effects carefully and consider alternative recovery strategies that support their fitness goals rather than undermine them.

More On Glycogen Stores: A Deep Dive

Alcohol consumption significantly impacts glycogen stores in the body, a key energy source stored primarily in the liver and muscles. Understanding this impact's mechanisms and potential harm is crucial for maintaining optimal health and athletic performance.

Glycogen is a critical energy reserve that can quickly mobilize to meet the body's energy demands during physical activity or between meals. The synthesis and breakdown of glycogen are tightly regulated processes influenced by various hormonal and nutritional factors. (8)
Alcohol ingestion affects glycogen stores primarily through its impact on the liver, the central organ for glycogen storage and glucose metabolism. When alcohol is consumed, it takes precedence in metabolic processing, diverting the liver's resources away from glycogen synthesis. Alcohol metabolism produces acetaldehyde, which is then converted to acetate, which can alter normal metabolic pathways, including gluconeogenesis and glycogenolysis. (8)
Alcohol in the system decreases the liver's capacity to produce glucose through gluconeogenesis because the metabolic pathways are busy metabolizing alcohol. This shift can lead to hypoglycemia, especially in individuals fasting or engaging in prolonged exercise without adequate dietary intake.
Chronic alcohol consumption can damage liver cells, leading to a decrease in the liver's overall glycogen storage capacity. This damage can result in long-term metabolic disturbances, including impaired glucose tolerance and an increased risk of developing type 2 diabetes.

For Athletes

The disruption of glycogen synthesis and storage by alcohol consumption can have several adverse effects. For athletes, it means a reduced energy reserve for exercise and slower recovery times. It can lead to energy imbalances for the general population, contributing to fatigue and impairing the body's ability to manage blood sugar levels.
Alcohol consumption can significantly impact glycogen stores by interfering with normal metabolic processes in the liver, leading to reduced glycogen synthesis and storage. This can result in hypoglycemia, impaired exercise performance, and increased risk of metabolic diseases over time. Understanding these effects is crucial for individuals with optimal health and performance levels.

The Good News

The effects of drinking on the human body can range from acute to chronic. In moderation, alcohol can have some social and possibly health benefits, such as reducing the risk of heart disease. Too much drinking can lead to a myriad of health issues that affect nearly every organ system.

The immediate effects of alcohol include changes in mood and behavior, impaired judgment, and decreased motor coordination. These effects are temporary, but chronic alcohol abuse can lead to more severe health issues.
The liver is particularly vulnerable to damage. Drinking-related liver diseases include fatty liver, alcoholic hepatitis, and eventually cirrhosis. (9)
The pancreas also suffers, with alcohol increasing the risk of pancreatitis. Additionally, chronic alcohol use can lead to cardiovascular problems, including hypertension and cardiomyopathy, as well as an increased risk of various cancers, such as those of the mouth, esophagus, liver, and breast. (9)

There's Hope

The first step to mitigate alcohol damage is to reduce or cease alcohol consumption. This allows the body to initiate its natural healing processes. The liver has been shown to regenerate and repair itself for those without cirrhosis or other liver diseases. (10)

Diet and lifestyle changes can support the body's recovery. A Mediterranean diet provides essential nutrients that are missing from some diets. Adequate hydration is also crucial.
There is interest in the potential role of certain supplements to support organ recovery after prolonged alcohol use. Supplements such as milk thistle, known for its silymarin content, have been studied for their hepatoprotective effects.
Omega-3 fatty acids in fish oil may help reduce inflammation and support cardiovascular health. Please always consult a medical professional before you take supplements. (11)

While alcohol can have harmful effects on the human body, particularly with prolonged and excessive consumption, recovery and repair of damaged organs are possible with cessation, lifestyle adjustments, and, potentially, the use of supplements.

Please share any corrections or stories of interest at any time.

___________________________________________________

Works Cited:

Shirreffs SM, Maughan RJ.Curr Sports Med Rep. 2006 Jun;5(4):192-6. doi: 10.1097/01.csmr.0000306506.55858.e5.PMID: 16822341 Review
Burke, L.M., & Deakin, V. (2015). Clinical Sports Nutrition. McGraw-Hill Education.
Koziris, L.P. (2000). Alcohol and exercise: A review of the metabolic effects. National Strength and Conditioning Association Journal.
Vella, L.D., & Cameron-Smith, D. (2010). Alcohol, athletic performance, and recovery. Nutrients.
The Role of Liver Glycogen in Human Metabolism*, Smith, J.L., Oxford University Press, 2020.
*Alcohol Metabolism: An Update*, Lieber, C.S., National Institute on Alcohol Abuse and Alcoholism, 2022.
*Nutrition for Health, Fitness & Sport*, Williams, M., McGraw-Hill Education, 2019.
National Institute on Alcohol Abuse and Alcoholism (NIAAA). (n.d.). Alcohol's Effects on the Body.
Mayo Clinic. (2021). Alcohol use: If you drink, keep it moderate.
Lieber, C.S. (2003). Alcohol and the Liver: Metabolism of Alcohol and Its Role in Hepatic and Extrahepatic Diseases. Mount Sinai Journal of Medicine.
Kidd, P. (1997). Silymarin (Milk Thistle): A Review of Its Clinical Properties in the Management of Hepatic Disorders. BioDrugs.