Alcohol – a performance killer in sport

The issue

Despite the fact that a number of studies have established that quite a large number of Maltese – particularly women - are abstemious, there is little doubt that tens of thousands consume alcohol in at least moderate quantities. Of these a considerable proportion participate in sports or fitness activities and it is pertinent to ask what effect alcohol – which after all is a drug - has on sporting performance and on the acquisition of fitness.

Since alcohol affects the body in different ways according to how it is drunk, it makes sense to look at both the acute (immediate) effects of consumption and the longer-term effects of regular drinking. 

Acute effects

Almost all alcohol consumed is broken down by the liver. While the liver is thus engaged, it cannot produce enough glucose, which is essential to the activity of the muscles. Without sufficient glucose the muscles will have to switch to fats as a source of energy. Fats are much less efficient than glucose in this respect and therefore the individual will perform poorly. It is not just performance per se which is negatively affected: reflexes slow down, and balance, muscle co-ordination and even concentration is likely to suffer.

Secondly, alcohol is a known diuretic, that is to say it stimulates the secretion of urine. Add to that the effects of physical exertion itself - which brings about further fluid loss through sweating - and the perils of dehydration become apparent to all. The higher the amount of alcohol consumed prior to exercise, even alcohol consumed the night before can have an effect if the number of drinks was considerable, the higher the level of dehydration and the greater the unfavourable effect on performance.

There is another way alcohol can affect sports and fitness activities: because of its effects on co-ordination and reflexes it can constitute a danger in the sense that individuals could physically hurt themselves or others during the activity itself. Some sports (for example, archery and karate) ban the presence of alcohol in the blood of competitors, not because it unfairly enhances performance but because participants who use alcohol, even in small amounts, can be a danger to self or others.

Long-term effects

Many of us work out or take participate in sports to lose weight – or at least to control it. Alcohol is laden with calories, thus neutralising the beneficial effect of exercise as a weight-reducing activity. Moreover, alcohol itself interferes with the process of the burning of calories, thus impeding the attainment of the coveted weight-loss.

Secondly, along with a host of deleterious effects on the human body, there is strong evidence that alcohol causes cancer. We’re not talking large amounts either: compared to not drinking, a couple of drinks daily increase the chances of breast cancer by 25%, cancer of the oesophagus by 39% and that of the oral cavity (and pharynx) by 86%.

Therefore?

Is it wise to expend effort to perform and then indulge in drinking a substance which will take away from that performance because it deprives the muscles from their much-needed fuel?

Is dehydrating your body and depriving it of the opportunity of optimum performance compatible with the pursuit of excellence in sports and the respect of one’s body which should be the driving-force behind all fitness efforts?

Would it be fair to endanger self or others in the context of what should be an enjoyable activity?

Should we spend time engaging in sports or in physical activity in order to lose or control weight and ruin all benefits in this regard by consuming empty calories in the form of alcohol?

Does it make sense to devote so many hours a week to a physical activity which is presumably intended to enhance health and well-being and then indulge is an activity (drinking) which increases one’s chances of contracting a potentially deadly disease? 

The sensible human being will probably answer “no’’ to all these questions. Alcohol and sport should not mix. If alcohol is to be used at all, the rule which should be kept in mind is “the less, the better”.

Aġenzija Sedqa (www.sedqa.gov.mt) forms part of the Foundation for Social Welfare Services (www.fsws.gov.mt) which incorporates Aġenzija Sapport (www.sapport.gov.mt) and Aġenzija Appoġġ  (www.appogg.gov.mt).