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Effects of Alcohol Consumption On Athletic Performance - PDF


									Volume 1

                                             from its normal sleep cycle. Sleep
                                             affects mood and peak peek
                                             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
        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
        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     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

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