In this podcast, Drs. Baraki and Feigenbaum discuss the effects of alcohol on health and performance, highlighting the metabolic impact, injuries related to alcohol, and risks to organ systems. They also explore how alcohol consumption affects muscle protein synthesis rates and emphasize the importance of moderation to avoid hindering progress. The episode delves into the challenges of converting alcohol grams to standard drink measures and the complex relationship between alcohol consumption and various health issues.
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Quick takeaways
Excessive alcohol intake increases the risk of liver disease, cancer, and cardiovascular issues.
Athletes should moderate alcohol intake to optimize muscle recovery and training outcomes.
The concept of 'drunkorexia' highlights the link between high physical activity and binge drinking, impacting health and performance.
Deep dives
Alcohol Metabolism and Health Risks
Alcohol metabolism involves enzymes breaking down alcohol to toxic acetaldehyde, which is then converted to acetate for energy production. Excessive alcohol consumption is linked to a range of health risks including liver disease, cancer, cardiovascular issues, and neurological problems. Long-term risks include cardiovascular diseases, cancers, myopathy, and neuropathy.
Impact of Alcohol on Muscle and Performance
Alcohol consumption can reduce muscle protein synthesis, increase muscle protein breakdown, and potentially impact sporting performance. Athletes have historically used alcohol as a performance enhancer, but excessive alcohol intake can have negative effects on muscle recovery and training outcomes.
Drunkorexia and Alcohol-Exercise Relationship
The concept of 'drunkorexia' highlights the association between high physical activity levels and increased alcohol consumption, often seen in college students. This behavior involves skipping meals, excessive exercise to compensate for alcohol calories, and binge drinking, leading to potential health and performance implications.
Alcohol's Effects on Sleep and Nutritional Interference
Alcohol disrupts sleep architecture, impacting REM sleep phases, and can contribute to sleep disturbances. The link between alcohol-related diseases, malnutrition, muscle atrophy, and neuropathy underscores the complex interactions between alcohol intake and overall health.
Impact of Alcohol on Physical Performance
Alcohol, known as a CNS depressant, can impair various physical functions like balance, reaction time, and motor skills. It disrupts sleep patterns, affects hydration negatively due to its diuretic properties, and impairs the body's ability to restore glycogen post-workout, potentially hindering muscle recovery and energy availability.
Alcohol's Influence on Training Adaptations
Alcohol's impact on aerobic and anaerobic performance varies based on blood alcohol concentration levels. Low doses may not significantly affect performance, while higher levels can diminish anaerobic performance. Studies indicate a dose-dependent relationship, with moderate alcohol intake post-workout likely not hindering training adaptations, but excessive consumption may impede long-term gains in muscle protein synthesis and hypertrophy.
On this week's podcast, Drs. Baraki and Feigenbaum talk about alcohol, health, and performance.
References
https://pubmed.ncbi.nlm.nih.gov/22420701/
https://pubmed.ncbi.nlm.nih.gov/29385007/
https://pubmed.ncbi.nlm.nih.gov/32460793/
https://www.uspreventiveservicestaskforce.org/uspstf/document/RecommendationStatementFinal/unhealthy-alcohol-use-in-adolescents-and-adults-screening-and-behavioral-counseling-interventions
http://mdcalc.com/audit-c-alcohol-use
https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/684829/Single_question_alcohol_use_test__M_SASQ_.pdf
https://www.mdpi.com/2411-5142/4/3/41/htm
https://pubmed.ncbi.nlm.nih.gov/10339681/
https://www.bjs.gov/content/pub/pdf/ac.pdf
https://apps.who.int/iris/bitstream/handle/10665/274603/9789241565639-eng.pdf?ua=1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257708/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3922864/
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