It has been estimated that the average American college student drinks more than 34 gallons of alcohol every year. Alcohol may provide as much as 20 percent of calories in the diet of some drinkers. On the surface, alcohol consumption seems harmless and a normal part of the college experience. However, research overwhelmingly suggests that alcohol use and athleticism do not go hand in hand. Although it may not be realistic to eliminate the use of alcohol altogether, intensive efforts should be made in this direction because of the detrimental side effects listed below.
DEHYDRATION
Alcohol is a powerful diuretic that can cause severe dehydration and staggering electrolyte imbalances. Severe dehydration can require several days to a week for full recovery. While dehydrated, an athlete is at greater risk for musculoskeletal injuries including: cramps, muscle pulls, and muscle strains. Also, dehydration can lead to severe brain impairment and even death when coupled with extreme temperatures and intense practices (most notable during two-a-days). Dehydration leads to decreased appetite and muscle wasting (you lose muscle mass). A loss of muscle mass results in a decrease in strength and performance. Decreased food consumption associated with appetite loss will result in fatigue and over training, which may further heighten injury risk.
TESTOSTERONE
Alcohol, when consumed in amounts typical with binge drinkers (most common among college athletes), can dramatically decrease serum testosterone levels. Decreases in testosterone are associated with decreases in aggression, lean muscle mass, muscle recovery and overall athletic performance. This can also cause testicular shrinkage, breast enlargement, and decreased sperm development in males. In females, this may cause an increase in the production of estradial, (a form of estrogen) which may increase the risk of breast cancer.
PERFORMANCE
Alcohol will also impair reaction time and mental acuity for up to several days after consumption. The delayed reaction time and reduced mental acuity is of severe consequence to the athlete. Performance will be reduced and injury risk increased. Alcohol consumption will cause a decrease in hand-eye coordination and will impair judgment. Alcohol also interferes with lactic acid breakdown and can result in increased soreness after exercise. Alcohol can also cause nausea, vomiting, and drowsiness for days after consumption.
FAT STORAGE
Alcohol has seven calories per gram. Fat has nine calories per gram. Alcohol is stored much like fat in the body. Also, alcohol deaminates (destroys) amino acids and stores them as fat. Alcohol consumption, therefore, increases fat storage and adversely effects body composition (increase % body fat). Powerful energy pathways (like glycolysis) are impaired and large amounts of lactic acid are produced, this results in decreased energy, decreased muscle recovery, and increased muscle soreness. Also, alcohol is usually consumed in addition to the person’s normal food intake. Since alcohol has seven calories per gram these extra calories can add up really fast increasing the persons bodyweight and percent body fat..
NUTRITION
From the standpoint of bodily health, alcohol can have deleterious effects on the body. Fatty liver, fibrosis, cirrhosis (irreversible liver damage) and gout are common side effects of chronic binge drinking. Alcohol over stimulates cells in the lining of the stomach that produce acid. Increases in acid production are associated with heartburn and ulcer development. Intestinal cells fail to absorb micronutrients (vitamins and minerals), which can lead to electrolyte imbalances and vitamin deficiencies. Alcohol consumption impairs the body’s mechanisms that control blood glucose and may result in hypoglycemia. This may cause serious injury even if it doesn’t last long because it causes the brain and other body tissues to be deprived of glucose needed for energy and normal function. Hypoglycemia is a common cause of low energy on the field and in the classroom.
LONG-TERM USE
Long-term alcohol use may lead to weakened heart muscle, impotency, altered brain and nerve functions, elevated triglycerides, fat deposits in the liver, abnormalities in blood-clotting, pancreatitis, liver failure, vitamin deficiencies, skin abnormalities, and even DEATH!!!!!
As you can see, alcohol prevents athletes from reaching their ultimate playing potential. If one or more players on a team were to be in this condition during the game, this can have negative effects on the team as a whole. Every member of the team needs to play at his best at all times in order to have a team of champions. Don’t let alcohol abuse be the reason you don’t play at your best!
Information from UC San Diego Athletic Department
(www.sportsnutrition4u.com)
