VIEWS: 36 PAGES: 3 POSTED ON: 4/28/2010
Volume 1 from its normal sleep cycle. Sleep affects mood and peak peek performance. Empty Calories: gram to gram Effects of Alcohol Consumption Alcohol contributes almost twice as On Athletic Performance many calories as equal amounts of carbohydrate and protein. Alcohols “You can’t be sharp, quick and provide 7 calories per gram whereas drunk” (Nancy Clark, 2003). carbohydrate and protein equal 4 The effect alcohol has on performance is calories per gram. Needless to say, huge. Interestingly enough, research calories in beer are easily fattening. indicates that for many athletes, alcohol People who drink moderately more often is consumed in binges and frequently consume alcohol calories on top of their exceeds recommended levels for safe regular caloric intake because alcohol drinking (no more than 1 – 2 stimulates the appetite. These excess drinks/day). calories from beer, wine or liquor Research also suggests that those typically promote body-fat accumulation involved with team sports may be at (commonly known as the spare tire). If greater risk of excessive drinking you are trying to maintain a stable body compared to athletes participating in weight, abstaining is preferable. individual sports. Celebrating a win is You can get loaded with beer, but not what is being discouraged. your muscles are not carb loaded! However, it need be said that as thirst Alcohol is a poor source of quenching as alcohol may seem, it is carbohydrate. A bottle of beer (341 ml) really working against you, offering no provides 13 grams of carbohydrate edge on performance. compared to fruit juice at 39 grams. Alcohol: Stimulant or Depressant? Often times, beer is thought to quench Alcohol is a depressant, not a stimulant. the thirst. However, the alcohol It slows down the activity in the central provides a diuretic effect causing you to nervous system…. the brain. lose fluids rather than replenish. Concentration, coordination and delay in One study showed that athletes who response time are affected by alcohol drank beer lost about 2 cups more urine consumption. These are very important over the course of four hours than those in regards to sport performance. who drank a low-alcohol or alcohol free Make no mistake, once the high is over, beer. Hydration plays a huge role in it does not mean that the effects from the high energy performance. alcohol is over. The effects linger long Effects of Over Consumption… after the blood concentration has fallen Alcohol in any amount slows down your to zero. Reaction time, balance, reflexes, metabolism and your brain. It coordination, strength, power and speed may relax you momentarily, but will are some of the capacities that remain ultimately deplete your performance. compromised after a night of drinking. The impact of alcohol impacts your In short, alcohol detracts rather than reaction time, balance, hand-eye enhances physical performance. coordination, accuracy and visual Alcohol in the blood stream can make perception. Other performance areas staying asleep more difficult, suppresses compromised include: strength, power, dreaming, therefore depriving your body Volume 1 speed, muscular endurance and management. An athlete can cardiovascular endurance as well as become distracted from carrying recovery. out pertinent recovery strategies Binge Drinking and Performance: to help the body refuel, re- the short and long of it! hydrate, and facilitate muscle Consuming alcohol in binges has an repair. array of short and long-term To Drink or Not to Drink… consequences for athletes. The combined short and long term Short Term Effects: effects of binge drinking can seriously Alcohol is a diuretic that can lead affect recovery, post exercise and to dehydration. Alcohol subsequent exercise performance. It stimulates the kidneys to produce would seem appropriate to say that urine thereby causing the body to alcohol has no benefits in athletic lose fluids and become performance and seems to do more harm dehydrated. The number one than good. If you are determined to reason for early fatigue in sport is drink, do so moderately. Moderate dehydration! means 2 drinks per day for men and 1 Binge drinking may aggravate drink per day for women. soft tissue injury. Blood flow One drink equals: 1 can/bottle of beer needs to be reduced at the sight (341-355 ml; 5% alcohol), one 5 oz glass of injury in order to contain the of wine (10 – 12%), and 1 ½ oz of hard injury. Alcohol consumption has liquor (~40% alcohol). the opposite effect; increasing Remember, that the same amount of blood flow to the area and can alcohol has almost twice the calories as a therefore increase recovery time. healthful carbohydrate and protein Consuming only a few drinks can choice and a lot less nutritional value. slow the decision making For every glass of alcohol you have, process. The ability to react and consume at least one glass of water to make correct decisions is decrease the risk for dehydration. impaired. The wise and preferred choice: abstain! Long Term Effects: Remember, your team and your optimal Unwanted weight can easily performance is counting on you. creep up on you with regular binge drinking. Body weight Jorie Janzen, RD, BHEc. plays a major role in athletic Nutrition and Wellness Consulting performance. 204.669.0672 Fat deposition is increased with firstname.lastname@example.org alcohol intake. Often times high fat foods are consumed when drinking alcohol. The fat in these foods is kept as storage as opposed to being used as a fuel source. Frequent binge drinking can cause an athlete to fail to follow proper injury rehabilitation and Volume 1 RECIPE OF THE MONTH: 5. Let stand for about an hour, then PEANUTTY ENERGY BARS cut into squares or bars. Want an alternative to the commercial Yield: 16 squares or bars energy bar? This bar is a great fuel source for that afternoon snack. Nutrition Information: Although high in fat, it is healthful fat Total Calories: 3600 from peanuts and seeds. Calories per serving: 225 ½ cup salted dry-roasted peanuts. Nutrients Grams ½ cup roasted sunflower seed Carbohydrate 30 kernels or use more peanuts or Protein 6 other nuts. Fat 9 ½ cup raisins or other dried fruit. 2 cups uncooked oatmeal, old- This recipe was taken from Nancy fashioned or instant. Clark’s Sports Nutrition Guide Book, 2 cups toasted rice cereal (i.e. third edition. Rice Krispies). ½ cup peanut butter (crunchy or creamy). Contact Jorie Janzen, ½ cup packed brown sugar. Registered Dietitian; Nutrition ½ cup light corn syrup. and Wellness Consultant with 1 tsp vanilla. your nutrition questions or for a nutrition assessment at Optional: ¼ cup toasted wheat germ email@example.com or call 669-0672. 1. In a large bowl, mix together the peanuts, sunflower seeds, raisins, oatmeal, and toasted rice cereal (and wheat germ). Set aside. 2. In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until blended. 3. Pour the peanut butter mixture over the dry ingredients and stir until coated. 4. For squares, spoon the mixture into 8” x 8” pan coated with cooking spray; for bars spoon it into a 9” x 13” pan. Press down firmly. (It helps to coat fingers with margarine, oil or cooking spray.)
"Effects of Alcohol Consumption On Athletic Performance - PDF"