Alcohol consumption is a heavily debated topic in the sports and fitness world. Many coaching gurus will call for quitting alcohol entirely. Ultimately, this isn’t a reasonable approach for a drinking culture as strong as most western countries.
The bottom line is that people drink. This is especially true with the tactical and mountain populations we work with. Getting together with your team for a few drinks is valuable in building trust and open conversation. So, establishing rules that are easily understood and allow people to enjoy a few drinks is the common sense approach.
Based on our review of the academic literature, 0.5g of alcohol consumption/bodyweight in kilograms is an easily followed rule to enjoy a drink, but not harm your performance or recovery. Pair this with 3 days a week max to avoid reaching psychological and physiological dependency issues.
Below is a breakdown of weight in pounds, and how many drinks you can reasonably enjoy in an afternoon or evening.
This graph is based on average Alcohol by Volume (ABV) for drink type (beer, wine, spirits). For the IPA drinkers, the beer count will be significantly less due to the higher ABV. Spirits and Wine are relatively even in terms of ABV.
It should be noted that the research reviewed was significantly weighted towards males. While the alcohol/bodyweight equation may still apply to females, there is a gap in academic findings. Additionally, the literature did not cover different kinds of alcohol (white wine versus red, brown liquor versus clear), which may be an interesting follow-up if we can find research that addresses it.
To easily understand the graph, simply find your body weight and move up the Y axis to find an acceptable amount of drinks to consume. We would recommend measuring out what 5 oz of wine or 1.5 oz of liquor looks like. Heavy drink pours will screw up the equation.
From a weight management perspective, liquor is going to be the best choice as it generally has the fewest calories per serving with no sugars. We’ve broken down the basic nutrition facts following the .5g/bodyweight in kilo’s to give you an idea of what you’re consuming.
What’s Next?
We’re curious how these rules apply to women, and if there is a significant difference in alcohol type. These are ‘rules of thumb’, which may have more nuance on an individual basis. Some people simply fair better with certain kinds of alcohol. We’re also curious on other substances commonly used, such as marijuana, and it’s impact on athletic performance and recovery. Can we find the data to establish simple, easily followed rules?
We’re also curious on the various recovery methods and how to get the best bang for your buck. Cold plunge, sauna, breath work, etc. What’s bullshit, and what’s not?
Sources
- Vella, L. & Cameron-Smith, D. (2010). “Alcohol, Athletic Performance, and Recovery.” Nutrients.
- Barnes, M. J. (2014). “Alcohol: Impact on Sports Performance and Recovery in Male Athletes.” Sports Medicine.
- Manfredini, R., et al. (2016). “Circadian Rhythms, Alcohol, and Sleep Disorders: A Molecular Perspective.” Frontiers in Neurology.
- Parr, E. B., et al. (2014). “Alcohol and Protein Synthesis Post-Exercise.” PLOS ONE.
- Burke, L. M., & Maughan, R. J. (2000). “The Athlete’s Guide to Alcohol: Impact on Performance, Nutrition and Recovery.” International Journal of Sport Nutrition and Exercise Metabolism.
- Shirreffs, S. M., & Maughan, R. J. (2006). “The Effect of Alcohol on Athletic Performance.” Journal of Sports Sciences.
- Mukherjee, S., & Pandey, S. C. (2010). “Alcohol and the Endocrine System: Neuroendocrine and Pathophysiological Interactions.” Alcohol Research & Health.