Does Drinking Alcohol Affect Athletic Performance?

April 7, 2014

   Did you know that consuming alcohol after a workout, practice or competition can cancel out any physiological gains you may have received during your session. Not only does long term alcohol use diminish protein synthesis that results in a decrease in muscle build-up, short term alcohol use prevents muscle growth, which is one of the reasons we work out so hard.

   Now, I'm not saying you should become a teetotaler. I like wine tasting and here in Cambria we live in one of the world's great wine regions. But if you're trying to make progress — whether you're a walker or an elite athlete — it's wise to be judicious about alcohol consumption. We know a lot more about its effects on athletic performance today than we did back when Tour de France riders drank wine on their bikes during a race!

In view of Alcohol Awareness Month in April, here are some effects to be aware of on athletic performance when drinking alcohol:

Human Growth Hormone — To build bigger and stronger muscles our body needs sleep to repair itself after a workout. Because of alcohol's effect on sleep the body is robbed of HGH or human growth hormone. HGH is a part of the normal muscle building and repair process and the body's way of telling itself your muscles need to grow and get stronger. It can decrease this secretion by as much as 70 percent.

Testosterone — One thing that is essential for muscle development and recovery is testosterone. But alcohol triggers the production of a substance in your liver that is toxic to testosterone. And yes, testosterone is important for women too. According to Clif Arrington, of anti-agingmd.com based in Hawaii, says it can improve memory, boost energy, revive your interest in sex, and in general increase your entire sense of well being.

Dehydration and Muscle Cramps — Alcohol slows down the body's ability to heal itself. Alcohol is a toxin — toxins travel through our bloodstream to our body's organs and tissues. By the time you become severely dehydrated your body no longer has enough fluids to get blood to your organs. In extreme situations an individual can go into shock which can be life threatening. 

Vital Nutrients — Not only is alcohol lacking any nutritional value it also inhibits the absorption of thiamin (vitamin B1), vitamin B12, folic acid and zinc. Thiamin is essential to optimal performance. It plays an important role in metabolizing carbohydrates. Vitamin B12 helps maintain healthy red blood and nerve cells. Folic acid is involved in the formation of new cells. A lack of folic acid causes megoloblastic anemia which is a lowering of oxygen carrying capacity. This will effect one's endurance. Zinc is essential to your energy metabolic process.

Energy Source — Once absorbed through your stomach, small intestines and cells, it can can disrupt the water balance in muscle cells. This disruption changes their ability to produce ATP, adenosine triphosphate, which is your muscles’ source of energy. ATP provides the fuel needed  for muscle contraction.

   So given all this information I will conclude that, yes indeed, alcohol does affect athletic performance. And let's face it whether we are running our first 5k, powerwalk, marathon, triathalon or just trying to build muscle and stay healthy it can effect our ability to reach our goals. I truly believe that we are all athletes in our own way and the more information we have to figure out the best way we can achieve our goals the easier it is to make those decisions along the way.

The HF Connection to Heart Health

February 17, 2014

   During this American Heart Month it's been good even for me to take a moment and consider my own health as I write these blogs and post to Facebook. I love finding a new recipe or a new angle on fitness to promote heart health. But there does come a time to be reminded of the reason for lifestyle changes and that is to avoid heart failure, the number one cause of death in the United States.



   I like Wikipedia's entry on heart failure and I quote the definition in the first paragraph which defines it pretty well:
"Heart failure or HF (often called congestive heart failure, CHF, or congestive cardiac failure, CCF) occurs when the heart is unable to provide sufficient pump action to maintain blood flow to meet the needs of the body. Heart failure can cause a number of symptoms including shortness of breath, leg swelling, and exercise intolerance. The condition is diagnosed with a physical examination by your physician and confirmed with an echocardiogram."
There are a number of causes of heart failure and here are the most common ones:

  • Coronary artery disease, a narrowing of the small blood vessels that supply blood and oxygen to the heart weakening the heart over time or suddenly

  • High blood pressure leading to problems with stiffness or eventually leading to the heart weakening

  • Heart valves that are leaky or narrowed
  • Infection that weakens the heart muscle

  • Congenital Heart Disease, the most common kind of heart birth defect

Here are a number of lifestyle changes that can make a difference to avoid heart failure:
  • Exercise. Heart healthy exercises include things like handcycling, rowing, walking, hiking, swimming, spinning, aerobics, Zumba, basketball, jump rope, stair or elliptical training, cross country skiing, Nordic walking, inline skating, cycling, etc. See your doctor and begin a program of exercising within your target heart rate.
  • Eat heart healthy foods. Vegetables and fruits are powerful allies in keeping your heart healthy.
  • Lower your salt intake. It can make a significant difference and I think it's the easiest change to make. Sodium helps the body to  hold excess fluid creating an added burden on the heart. The recommended daily allowance is 1500 mg daily. Purchasing fruits and vegetables at your local farmers market and cooking things yourself helps you control sodium intake.
  • Lower your sugar intake. There's a high degree of connection between too much sugar consumption and cardiovascular diseases. Careful choices about the processed foods you eat, sodas and desserts can make a big difference.
  • Stop smoking. Smoking increases blood pressure, decreases HDL (good cholesterol), decreases exercise tolerance and increases the tendency for blood to clot. Smoking also increases the risk of recurrent coronary heart disease after bypass surgery.

  • Cut down on alcohol. Heavy alcohol consumption has detrimental effects on blood pressure.

  • Lose weight. If you're overweight then weight loss can make it easier on your heart. Your heart pumps blood through your veins and arteries. Your lungs take in oxygen and send it to your blood. The stronger your heart is, the more easily it pumps more blood throughout your body. If your heart is weak it has to work harder to provide you with fresh blood and oxygen.

  • Lower your cholesterol. Like small tumors, plaques of cholesterol and other substances form in the artery walls and eventually the passageway for blood becomes clogged. Less blood flow means less oxygen for the heart muscle. Chest pain (angina) occurs, usually following exercise or excitement. When the blood supply is completely cut off, a part of the heart muscle dies—this is a heart attack.
  • Get plenty of rest. Our lives have become so busy and full that we forget to take time out to sit quietly and rest. And we often don't get enough sleep. Our hearts need time for rejuvenation. If we want it to last it needs to rest.