Navigating the Grey Area: Alcohol Consumption and Its Effects on Athletes
It seems every research paper in 2023 is discussing the negative impacts on alcohol, but at Munchies and Macros we like to live in the grey zone…. note this is coming from your girl who could live on a diet of Cheetos and Doritos. Only half joking of course.
On a serious note however, recent papers have referred to alcohol stating that “no amount is safe” so I thought it might be a good opportunity to pull up some research surrounding the topic of alcohol consumption, and that way, you can make an informed decision and weigh out the risks yourself.
In this blog post, we will explore the effects of alcohol on your overall health, sports performance, and body composition, as well as recent research on how some of the damage can be *potentially* reversed.
Cancer risks associated with alcohol consumption
In a recently published study, looking into the relationship between low levels of alcohol consumption and health outcomes, including cancer incidence and mortality. The study found that even low levels of alcohol consumption were associated with an increased risk of several types of cancer, including breast, colorectal, and liver cancer (Anderson et al, 2023).
The researchers of this study concluded that there is no level of alcohol consumption that can be considered completely safe when it comes to cancer risk.
Even low levels of alcohol consumption can increase the risk of several types of cancer, and the risk increases with higher levels of consumption. The authors went on to recommend that individuals who choose to drink alcohol should do so in moderation and that efforts should be made to reduce overall alcohol consumption in the population as a whole.
Alcohol and it’s effects of sports performance
Alcohol consumption can also negatively impact sports performance, but I’m sure you already knew that. It can decrease reaction time, hand-eye coordination, and balance, as well as increase the risk of injury. Those impressive party tricks could get a little interesting when you’re under the influence.
Another recent paper showed evidence that binge ethanol exposure can affect spatial working memory and task-induced neuronal activation in rats, which can impact performance in sports that require spatial awareness and quick decision-making (West et al, 2018).
Ethanol effects spatial working memory.
Alcohol consumption can impact quick decision-making.
How alcohol effects fat gain and muscle loss
With regards to body fat percentage, alcohol may increase fat deposition by decreasing fat oxidation and increasing the storage of fat in adipose tissue. It should also be noted here that alcohol intake may lead to increased food intake, particularly of energy-dense foods, which could contribute to the accumulation of body fat (Falck-Ytter et al, 2000).
The authors of one research suggested that alcohol may interfere with protein synthesis and promote protein breakdown, which could lead to a loss of muscle mass over time. They also note that alcohol consumption may impair muscle function and reduce physical performance, which could further contribute to muscle loss.
Is there a way to reverse the damage?
Mmm, possibly. But again, this depends largely on who you are as an individual, and well… how far we are willing to take the term “reverse”.
Very recently (and I mean so recent, this paper was just published a week ago), the authors found that omega-3 fatty acids have a protective effect against alcohol-induced liver damage. Specifically, they found that treatment with omega-3 fatty acids reduced inflammation and oxidative stress in the liver, as well as improved liver function tests in rats that were fed alcohol (Serrano et al, 2023).
The authors suggest that the protective effect of omega-3 fatty acids may be due to their anti-inflammatory and antioxidant properties. They also note that omega-3 fatty acids may play a role in reducing the negative effects of alcohol on the gut microbiome, which has been implicated in the development of liver disease.
These findings have potential implications for the development of treatments or interventions for individuals who consume alcohol and are at risk of developing liver disease. However, further research is needed to determine the optimal dose and duration of omega-3 fatty acid treatment and to evaluate its effectiveness in humans.
Recent research suggests that supplementing with Omega-3’s may have a protective effect.
Takeaways
It is important to note that the exact mechanisms by which alcohol affects body composition are complex and may vary depending on factors such as the amount and frequency of alcohol consumption, the type of alcohol consumed, and individual characteristics such as sex, age, and genetics.
In conclusion, alcohol consumption can have negative effects on brain health, overall health, sports performance, and body composition. However, recent research has shown that some of the damage can be reversed with interventions such as omega-3 supplementation. If you're concerned about the negative effects of alcohol consumption, it may be a good idea to consider reducing your alcohol consumption or quitting altogether.
Resources
Benjamin O Anderson Nino Berdzuli, Andre Ilbawi, Dévora Kestel, Hans P Kluge, Rüdiger Krech, Bente Mikkelsen, Maria Neufeld, Vladimir Poznyak, Dag Rekve, Slim Slama, Juan Tello, Carina Ferreira-Borges. Health and cancer risks associated with low levels of alcohol consumption. Published:January, 2023DOI:https://doi.org/10.1016/S2468-2667(22)00317-6
est RK, Maynard ME, Leasure JL. Binge ethanol effects on prefrontal cortex neurons, spatial working memory and task-induced neuronal activation in male and female rats. Physiol Behav. 2018 May 1;188:79-85. doi: 10.1016/j.physbeh.2018.01.027. Epub 2018 Jan 31. PMID: 29407478; PMCID: PMC5845786.
Falck-Ytter, Yngve MD; McCullough, Arthur J. MD. The Effect of Alcohol on Body Composition. American Journal of Gastroenterology 95(9):p 2156-2159, September 2000. | DOI: 10.1111/j.1572-0241.2000.02295.x
Serrano Maitane, Rico-Barrio Irantzu, Grandes Pedro. he effect of omega-3 fatty acids on alcohol-induced damage. Frontiers in Nutrition. Volume 10. 2023. https://doi.org/10.3389/fnut.2023.1068343
