2023-10-14 03:20:00
The World Health Organization (WHO) is clear in its manifest where it states that there is no safe dose of alcohol, so that, on a daily basis, the dose of zero alcohol should be the only dose for the entire population. However, at different social gatherings with family and friends around the weekend, we can drink alcohol without considering that the next day or during that same weekend we had a game, training, or our Sunday exercise routine of running or cycling.
In professional sports, one of the most striking cases is that of Brazilian soccer player Adriano, who recognized his addiction to alcohol and explained how when he was playing for Inter Milan he went to training drunk, an aspect that made his coach (José Mourinho) send him home due to his condition, since he might not might stand up. It must be remembered that alcohol (ethanol) is a substance not recommended by the World Anti-Doping Agency and it is also prohibited by some federations that perform breath tests, such as archery. But what does science tell us regarding the effects on performance and how it conditions us during exercise?
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He Alcohol consumption has a clear negative effect on sports performance during exercise and competitions. The effects will depend on factors such as the dose (remember the soccer player Adriano, who was not able to train due to high intakes), habitual or sporadic intake, duration of exercise, environmental conditions, as well as other factors (age or sex among others). Its effects can be summarized in:
Metabolic: alcohol produces greater dehydration of the body and a decrease in glycogen synthesis; This is an essential aspect for the athlete following training or competition, even leading to hypoglycemia. Cardiovascular: generates a negative response in the heart rate, with a decrease in the performance of the left ventricle or an increase in blood pressure, aspects that They affect the athlete, preventing him from performing at his best level. Neuromuscular: high doses of alcohol affect the functioning of the central nervous system, resulting in a decrease in cognitive function, motor skills and reaction time. In this way, coordination, balance, fine motor control and performance are compromised. Inflammatory: affects muscle damage, since alcohol consumption can cause a worsening of the recovery process. Thermoregulators: causes a worsening of regulation of body temperature, mainly in cold conditions during prolonged efforts.Psychological: Depressed mood and hypersensitivity, caused by alcohol consumption, affect performance.
On other occasions, following a hangover After a night of partying, there are those who have the idea that doing intense exercise the next day will allow for complete recovery and benefit, eliminating alcohol from the body. However, a hangover greatly affects the athlete’s responses, with a decrease in the aerobic response, and also affects coordination. Likewise, we must not forget that alcohol intake has an impact on injuries, because it is associated as a risk factor. The prevalence of injury increases in athletes who regularly consume alcohol; In some cases, this is due to the fact that the risks during exercise are not measured or to high levels of aggressiveness when under the influence of these substances.
In this sense, it must be clear that alcohol intake affects the person who exercises, the teammates with whom he plays, or those with whom he is in the platoon, and can even endanger the safety of the group. in motor or mountain activities such as climbing, its effect being more negative when done just before exercising. Depending on the type of exercise, it affects negatively or moderately when they are reduced intakes and are medium distance and endurance efforts in elite athletes; The negative effects are more moderate in amateur cyclists.
Specifically, it affects oxygen consumption, carbon dioxide production and energy expenditure. If alcohol has been consumed, 48 hours should be allowed to pass so that it does not have an impact on the sporting event. Likewise, good hydration should be prioritized to promote optimal performance and recovery. It is worth remembering that alcohol intake can cause hydration imbalancesso its control during exercise and rehydration is very relevant to avoid increasing the negative effects on the body.
Specifically, they are considered ranges of alcohol intake that produce negative effects on aerobic exercise from 0.9 grams of ethanol per liter in blood. The effect on anaerobic performance is less clear: the negative results on sprint performance are not entirely conclusive. It is unclear effect on strength exercise, although it can negatively affect voluntary contraction, muscle function and recovery. And we must not forget that the alcohol intake during recovery shows a negative impact on immunoendocrine function, blood flow or protein synthesis, limiting recovery from muscle damage. For all these reasons, the intake of alcohol in general is not recommended, but even more so it is necessary to avoid it when you are going to do physical exercise.
ENFÓRMATE is the EL PAÍS SALUD space where we will talk regarding those aspects related to physical activity, sports and physical and mental health. Physical activity and sport are part of the culture of all civilizations and play a fundamental role in the health of society at all levels, both physical and mental, at all ages, from childhood to old age, both in men as well as women. The Physical Activity and Sports Sciences have attempted to advance scientific knowledge regarding the importance of movement and physical exercise on the body, as well as the processes that explain why certain adaptations, modifications or changes occur to different conditions. levels (physiological, anatomical, motor, emotional or cognitive). For all these reasons, this space seeks to find scientific explanations that substantiate and justify the beneficial reasons for physical activity and sport. Likewise, it will try to discuss and refute certain myths or false beliefs that exist in society on specific topics of physical exercise and health.
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