Alcohol and Performance

Today on Coffee & Questions ☕️ I answered one of the most common questions I get asked - "Can I have a beer after my race?"

Alcohol and Athletic Performance

Alcohol is technically a toxin. Our body prioritises breaking it down over other metabolic processes, including recovery from exercise.

How Alcohol Affects Recovery

1. Dehydration

Alcohol is a diuretic - it increases urine output. If you're already dehydrated after racing, drinking alcohol will delay your rehydration. You need to rehydrate first before drinking alcohol.

2. Muscle Protein Synthesis

Alcohol impairs muscle protein synthesis - the process of repairing and building muscle after training. Even moderate amounts of alcohol consumed after exercise can reduce muscle recovery by up to 37%.

3. Sleep Quality

Alcohol disrupts sleep quality, particularly REM sleep, which is critical for recovery and cognitive function. Poor sleep = poor recovery.

4. Glycogen Resynthesis

Alcohol can impair glycogen resynthesis when consumed instead of carbohydrate-rich foods post-race.

How to Drink Strategically as an Athlete

If you choose to drink after racing:

• Rehydrate first - get your fluids and electrolytes in before picking up a beer
• Eat a recovery meal first - prioritise protein and carbohydrates to start muscle repair
• Limit intake - 1-2 standard drinks is significantly less damaging than excessive consumption
• Avoid alcohol in the days before a key race or heavy training block

The bottom line: alcohol does affect performance and recovery, but if you choose to celebrate after a race, do it strategically - recover first, then enjoy!

For personalised race nutrition advice, book a consult with me here.