Alcohol, Drugs, and Athletic

Performance

PE 712

Alcohol and drug use:◦ Cancels out gains from your workout

Diminishes protein synthesis Decreases muscle growth

◦ Cause dehydration and slows down the body’s ability to heal Alcohol and drugs are toxins that affect brain,

organs, and tissues

Muscle Development:

Alcohol and drug use:◦ Prevents muscle recovery

Interrupts sleep and HGH. Substances can decrease HGH as much as 70%

Produces substances in the liver that is toxic to testosterone

◦ Depletes your source of energy Disrupts water balance and ability to produce ATP

(energy) Inhibits gluconeogenesis (glucose is formed from

substances other than glucose. Needed for ATP production.)

Muscle Recovery:

Alcohol and drug use:◦ Inhibits the ability to learn new information

Compromises the hippocampus (memories)◦ Hampers memory and retention

Much of memory formation occurs while sleeping Sleep cycle is disrupted, reducing the ability to learn

and retain info Even drinking up to 6 hours before you go to sleep

will negatively affect your sleep cycle

Ability to Learn New Plays & Strategies:

Consuming 5 or more alcoholic beverages in one night can affect brain and body activities for up to three days.

Two consecutive nights of drinking five or more alcoholic beverages can affect brain and body activities for up to five days.

Consider This:

Alcohol and drug use:◦ Constricts metabolism and endurance

Affects aerobic cycle◦ Requires increased conditioning to maintain

weight High calories, no nutritional value 100-150 empty calories (each drink) Converts alcohol sugars into fatty acids Slowed metabolism and increased fat retention

◦ Inhibits absorption of nutrients Thiamin (Vitamin B1), Vitamin B12, Folic Acid, Zinc

Nutrition and Endurance

Nutrients affected:◦ Thiamin (Vitamin B1): is involved in the metabolism

of proteins and fat and the formation of hemoglobin. Plays a role in metabolizing carbohydrates.

◦ Vitamin B12: is essential to good health. It helps maintain healthy red blood and nerve cells.

◦ Folic Acid: is an integral part of a coenzyme involved in the formation of new cells; a lack of it can cause a blood disorder called “megaloblastic anemia.”

◦ Zinc: is also essential to your energy metabolic processes. Since alcohol depletes your zinc resources, the effect is an even greater reduction of your endurance.

Nutrition (continued)

The office of Alcohol and Drug Education, University Counseling Center, University of Notre Dame, Gina Firth, M.A. and Luis Manzo, Ph.D.

Resources:◦ School Counselors◦ Self-Help Meetings (AA, NA, Al-Anon)◦ Self-Help Books◦ Self-Help Websites

References