The high impact of low iron

Iron is an essential mineral for both health and athletic performance. High performance athletes, because of their heavy training schedule, can rapidly decrease their body's iron stores.  Iron deficiency, if left undiagnosed, can leave your body tired, flat and unable to train. Canadian Olympic athlete Paula Findlay experienced this first hand when she was diagnosed with anemia after her performance at the London Games.

How does your body lose iron?

Iron loss occurs through the depletion of essential body fluids, for example sweat or blood. All athletes will experience iron loss to some degree while training, but when levels are dramatically reduced (anemia), it can have a serious impact on your body.

Why are athletes at greater risk?

Athletes are more sensitive to the effects of iron deficiency because they depend on the body’s ability to transport oxygen to the muscles. Anemia occurs when there isn't enough hemoglobin (an iron-protein compound in red blood cells that transports oxygen) in the blood and there are too few red blood cells. Iron, as part of the protein hemoglobin, carries oxygen throughout the body, which is especially essential for endurance athletes.

How do you treat it?

Iron deficiency, or anemia is easy to detect and simple to treat by changing your diet or taking iron supplements.  If left untreated, it can lead to extreme fatigue, rapid heart beat, difficulty concentrating, dizziness, leg cramps and insomnia.

How do you prevent iron deficiency?

For starters, if you are not iron deficient taking an iron supplement is not necessary and will not provide any benefit. Good sources of iron include: meats, fish, poultry (liver and kidney is particularly high), green leafy vegetables, legumes, herbs and nuts. Vegetarian athletes need to be extra vigilant to ensure they meet their nutritional needs.

If you are experiencing any of the symptoms listed above, please see your doctor or sports dietician for testing before adding any iron supplements to your diet.

References from the SIRC Collection: 

1. KURIEL V. IRON DEFICIENCY. Australian Triathlete. May 2013;20(6):56-58.
2.Malczewska J, Raczynski G, Stupnicki R. Iron status in female endurance athletes and in non-athletes. / Bilan biologique des niveaux du fer chez des athletes d'endurance feminines et chez des femmes non sportives. International Journal Of Sport Nutrition & Exercise Metabolism. September 2000;10(3):260-276. 
3. Peeling P, Dawson B, Goodman C, Landers G, Trinder D. Athletic induced iron deficiency: new insights into the role of inflammation, cytokines and hormones. European Journal Of Applied Physiology. July 2008;103(4):381-391. 
4. Ryan M. Preventing and Treating Iron Deficiency in Athletes. Athletic Therapy Today. March 2004;9(2):56-57.
5. Sandström G, Börjesson M, Rödjer S. Iron Deficiency in Adolescent Female Athletes--Is Iron Status Affected by Regular Sporting Activity?. Clinical Journal Of Sport Medicine. November 2012;22(6):495-500. 
6. Seebohar B. Iron Deficiency Anemia and Performance. Olympic Coach. Winter2009 2009;21(1):16.

Pre-workout fueling for athletes

Athletes of all sports and abilities have wondered at one time or another, what food they should eat before a training session. To get the most out of a workout, you will need to devote some time and attention to your nutrition habits in order to know what works the best for your body.

Many athletes fear gastrointestinal distress during competition and will refrain from eating. This can cause energy loss which negatively affects performance. Every athlete is different regarding pre-exercise food, so it may be a good practice to start slowly with a training/nutrition journal and introduce pre-workout foods in small increments to see how your body reacts.

What should I eat before I train?
 
Before training or competition, an athlete should give their bodies a quick carbohydrate boost to their muscles with about 30 grams of carbohydrates. Some examples of good pre-workout snacks are:

• Energy, granola, or fruit bars
• Pretzels or crackers
• Packet of oatmeal, bagel or toast
• Dried fruit

How long should I wait after eating a full meal?  

In general, most people wait 2-4 hours after a full meal to begin their workouts. This way, the meal will have had plenty of time to be digested and give you the energy boost you will need to perform.

Good hydration is just as important as the fuel you put into your body so make sure you drink plenty of fluids before a heavy workout. Think about including the fluids you consume into your training journal as well, such as sports drinks or gels, since they may have an impact on your body that you didn't expect. Overall, planning pre-workout nutrition pays off in better performances, increased energy levels and happier athletes.

References from the SIRC Collection:

1. Berning J. Fueling Athletes for Training and Competition: Nutrition recommendations for before, during and after workouts or competitive events. IDEA Fitness Journal. January 2011;8(1):73-75. 
2. CLARK N. Fueling for Training. American Fitness. January 2011;29(1):66-67.
3. Nutrition Tip of the Month: Fluids and Nutrition Prior to a Workout or Race. Paddles Up (English Version). June 2009;:12.
4. TIME YOUR MEALS FOR BETTER RESULTS. Men's Fitness. May 2012;28(5):24.
5. Twombley B. BEFORE & AFTER. Volleyball. August 2012;23(7):20-21.
6. PRE AND POST. Flex. January 2010;27(11):116.
7. Which bars fuel workouts best?. Shape. October 2003;23(2):144.
8. Why you should eat before a workout. Active Living. July 2011;20(4):25.

Does caffeine improve sport performance?

Caffeine has a wide range of effects on the body, many of which we are very familiar with. It is frequently used by athletes in an attempt to enhance sport performance, but does it actually work?

Studies have had mixed results since people vary dramatically in their responses to caffeine. It is difficult to know if an athlete will notice a difference in performance, since those who consume caffeine regularly will likely have a higher tolerance to caffeine's effects compared to an athlete who doesn't consume it at all.

Caffeine perks:

• Reduced perception of fatigue (RPE)
• Stimulates the nervous system, which can lead to greater productivity
• It reduces the amount of glycogen (carbohydrate) used in the first 15 minutes of exercise by 50% allowing athletes to delay the onset of fatigue.
• Has been linked to stronger and more powerful muscle contractions 
• Stimulates the brain and contributes to clearer thinking and increased concentration
• Ingesting caffeine can have an average of 6-9% improvement in endurance performance.

While caffeine was removed from the World Anti-doping Association (WADA) prohibited list in 2004, it is still part of their monitoring program to assess misuse patterns. As with any change to your nutrition, please consult your physician before proceeding.

Excessive caffeine intake can cause various side effects:

• tremors, heart palpitations, jitters
• nervousness, irritability
• gastrointestinal distress

If you plan on introducing caffeine into your training, take a slow approach with gradual increases in intake while keeping a close eye on performance and monitor your body’s response.

References from the SIRC Collection: 

1. Ahrens J, Crixell S, Lloyd L, Walker J. THE PHYSIOLOGICAL EFFECTS OF CAFFEINE IN WOMEN DURING TREADMILL WALKING. Journal Of Strength & Conditioning Research (Allen Press Publishing Services Inc.). February 2007;21(1):164-168.
2. Goldstein E, Ziegenfuss T, Antonio J, et al. International society of sports nutrition position stand: caffeine and performance. Journal Of The International Society Of Sports Nutrition. January 2010;7:1-15.
3. Mickleborough T. Caffeine's Effect on Time-Trial Performance. Triathlete . June 2010;(314):149-151.
4. SÖKMEN B, ARMSTRONG L, MARESH C, et al. CAFFEINE USE IN SPORTS: CONSIDERATIONS FOR THE ATHLETE. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins). May 2008;22(3):978-986.
5. Tunnicliffe J, Erdman K, Reimer R, Lun V, Shearer J. Consumption of dietary caffeine and coffee in physically active populations: physiological interactions. Applied Physiology, Nutrition & Metabolism. December 2008;33(6):1301-1310.
6. Vanata D, Mazzino N, Bergosh R, Graham P. Caffeine Improves Athletic Performance among Division II Collegiate Swimmers. Journal Of The Academy Of Nutrition & Dietetics. September 2, 2012;112:A89.

Conquer competition anxiety and harness it for success

Everyone of us has experienced anxiety at one point in our lives, sweaty palms, 'butterflies' in your stomach, your heart starts to pound and you think "I can't do this." Anxiety in athletes usually occurs during high stress moments, competitions, performance evaluations, and fears of re-injury. The good news is there are many ways in which an athlete can take these feelings and use them to their
advantage. The first step is knowing what you're dealing with:

Somatic Anxiety - When a person feels anxious, they will experience physical changes in their bodies triggered by the adrenaline that is produced to meet a 'fight or flight' response. Symptoms include: changes in respiration and heart rate, difficulty breathing, increased muscle tension, dizziness, and stomach upset.

Cognitive Anxiety - As the title suggests, cognitive anxiety is the way an athlete typically thinks about themselves, others and the world. It is not the situation they find ourselves in, it is how they perceive it. This type of anxiety typically involves thoughts of self-doubt, worry, fear and threat. Common negative thoughts begin with, "I can't, or I won't."

Here are some strategies to try before and during competition:

• Follow a routine - Athletes and coaches can work together to find a set of flexible routines they can implement that address specific situations. 'Going through the motions' can have a relaxing effect on the brain, it will recognize that you have done this before and can do it again. 
• Identify negative thoughts - and challenge them before they become deeply embedded into your psyche.
• Practice positive self-talk - Use constructive thought patterns by telling yourself that the sensations you feel indicate that you're excited and engaged about the upcoming competition.
• Set realistic goals - If performance goals are too ambitious, you're bound to panic and burn out. Use visualization techniques to imagine situations in which you are challenged in an event, and then imagine overcoming these challenges.
• Anxiety can provide motivation - Focus on your preparedness; this is a psychological assurance that an athlete is arriving at the competition well trained, nourished and rested.

Preparation and practice is key in fighting those competition day jitters so that an athlete can take those feelings as a signal that challenges them to tackle the task at hand.

References from the SIRC Collection:

1. Beattie S, Hardy L, Woodman T. Precompetition Self-Confidence: The Role of the Self. Journal Of Sport & Exercise Psychology. September 2004;26(3):427-441.
2. Englert C, Bertrams A. Anxiety, Ego Depletion, and Sports Performance. Journal Of Sport & Exercise Psychology. October 2012;34(5):580-599.  
3. Fox A. FEAR OF FAILURE IN THE CONTEXT OF COMPETITIVE SPORT. Soccer Journal. November 2008;53(7):24-28.
4. Oudejans R, Kuijpers W, Kooijman C, Bakker F. Thoughts and attention of athletes under pressure: skill-focus or performance worries?. Anxiety, Stress & Coping. January 2011;24(1):59-73.
5. Peden A. How anxiety affects tennis performance. Coaching & Sport Science Review (Spanish Version). December 2010;18(52):9-11.
6. Rebel R, Competition and anxiety and elite athletes debilitative or facilitative?. HP SIRCuit. Winter 2013;1(1):16-18. 
7. Skinner N, Brewer N. Adaptive Approaches to Competition: Challenge Appraisals and Positive Emotion. Journal Of Sport & Exercise Psychology. June 2004;26(2):283-305.
8. Surgent F. How to Limit, and Even Use, Your Anxiety During a Race. Running & Fitnews . June 2007;25(4):2-4.

Confidence for Competition

Having confidence is the key to achieving many great things - whether it's on the field or off of it. Highly confident athletes have the ability to focus on the task at hand and execute it, all while under intense competition pressure.  Although some athletes have a natural "knack" for this, there is an element of control required that anyone can learn to increase their self-confidence.

Below are some strategies that can be employed to help you on your way:

1. Realize that confidence requires effort and is not a gift - Most athletes don't feel that gaining confidence is something that they can actively work toward achieving.  Make building confidence a daily discipline.

2. Know your strengths - The last few weeks before a major event is when doubt and worry can creep up on you, so remind yourself how good you are.  Have a list of your best attributes written down and/or imagine some of your best performances. Remind yourself that you have done it before and can do it again.

3. Focus on the positive - If you do something well, don't be afraid to compliment yourself on it. Believe you are awesome!

4. Talk nicely to yourself - Taming that voice in your head can be the most difficult and also the most crucial element in how your feel about life and obtaining confidence. Incorporate self-talk into your training sessions so that when the pressure is on, you'll have the mental strength needed to get through low points.

5. Surround yourself with positive people - This part is easy, try to have people around you that build you up and only want the best for you.

Psychological strategies can play a huge part in an athlete's success, adopting training programs that improve mental skills adds an extra advantage for the athlete trying to cope with the added pressure that competing can bring.

References from the SIRC Collection:

1. Covassin T, Pero S. The relationship between self-confidence, mood state, and anxiety among collegiate tennis players. Journal Of Sport Behavior. September 2004;27(3):230-242.
2. Hays K, Thomas O, Maynard I, Bawden M. The role of confidence in world-class sport performance. Journal Of Sports Sciences. September 2009;27(11):1185-1199.
3. INDIVIDUALIZED CONFIDENCE: Let elite athletes guide your self-confidence enhancement. Journal Of Pure Power. January 2010;5(1):65-71.
4. Koehn S. Pre-Performance Confidence as a Predictor of Flow State. Medicine & Science In Tennis. February 2012;17(1):16-21.
5. Levy A, Nicholls A, Polman R. Pre-competitive confidence, coping, and subjective performance in sport. Scandinavian Journal Of Medicine & Science In Sports. October 2011;21(5):721-729.
6. McCann S. What to do before hitting the road: Three key tasks while preparing for the "Big One". Olympic Coach. Summer2008 2008;20(3):20-21.

Myths and Truths on Juicing

Many people tout the health benefits of adding freshly squeezed juice to our diets, but with all the conflicting information out there it can be hard to know what is true and what is not.  When talking about adding fresh squeezed juice (fruit or vegetable), we are referring to the fresh juice that you can easily make at home if you have the right equipment. 

Juicing gets rid of the toxins in your body

Myth - Drinking juice can't flush pesticides or other toxins out of your body.  As a matter of fact, your body does a fantastic job of "detoxing" on its own through your liver, kidneys, lymph glands, colon, lungs and skin.

Drinking fresh juice helps to keep you hydrated

Truth - Drinking a cup of juice before or after your workout will hydrate your body and also give you the carbohydrates you need to keep your energy up.  Be aware that fruit juice can provide a lot of calories, so try not to over do it.

It speeds up the recovery process

Truth - Studies have shown that certain juices can be beneficial to the recovery process, such as pomegranate and tart cherry.  These two types of juices tend to be more easily obtained in a store, however, if you decide to buy any of these juices, avoid buying juice with added sugar.

It gives your digestive tract a break

Myth - In fact, your stomach, intestines, and colon are muscles that need to be used in order for them to work properly.  If left for too long on a juice only diet, your digestive tract may actually slow down.

It increases athletic performance

Truth - Once again, studies have shown that certain juices improve performance.  Currently, there is information that states that beet juice can have a positive affect on performance. It's not clear how it works, but researchers suspect that it's due to the large amounts of nitrates in beets.  The nitrates  turn into nitric oxide in the body, which reduces the amount of oxygen required to perform exercise.

It's full of nutrients

Truth - When you squeeze fresh produce, fruit or vegetables a large amount of nutrients are transferred to the juice.  Dark leafy greens, berries, oranges and carrots are the high performers.

It's good for weight loss

Myth and Truth - If you drink only juice for days, assuming you stick to the low sugar juices you will lose weight.  Juice fast diets are not a healthy way or sustainable way to lose weight since it affects many aspects of your body, including your ability to recover from intense training and can negatively affect your immune system.

Overall, juicing is probably not any healthier than eating whole fruits and vegetables since there is no solid scientific evidence that proves otherwise.  However, if you have trouble getting the required amount of fruits and vegetables in your diet, it can be a good way to incorporate it into your lifestyle.

References from the SIRC Collection: 

1. Bhardwaj R, Pandey S. Juice Blends-A Way of Utilization of Under-Utilized Fruits, Vegetables, and Spices: A Review. Critical Reviews In Food Science & Nutrition. July 2011;51(6):563-570.
2. Hamitton A. Beat a PB with beetroot juice. Cycling Weekly. February 9, 2012;:37.
3. Kordich J. The Joys of Juicing: Fresh juice is a quick, delicious way to consume nutritious fruits and vegetables raw and in quantity. Yoga Journal. August 1993;(111):18.
4. Marsh T, Cullen K, Baranowski T. Validation of a Fruit, Juice, and Vegetable Availability Questionnaire. Journal Of Nutrition Education & Behavior. March 2003;35(2):93.
5. On the Beetroot Juice. Joe Weider's Muscle & Fitness. October 2010;71(10):32.
6. Perry M. can juice really make you healthier?. Shape. June 2008;27(10):166-172.
7. Spalding L. the big squeeze. Yoga Journal. August 2010;(230):35-38.

Fighting Fatigue

Fatigue seems simple: your body has reached its limit, you're tired.  The current understanding is that we feel exhausted because of physical factors. Not enough oxygen and fuel to the muscles and decreased blood flow to the brain means that your muscles are no longer able to generate power no matter how hard you try.  While this is true, it may not be the only factor in feeling fatigued.

A recent study shows that our perception of the effort involved of performing a task has a large influence on how we feel.  Everyone has experienced that feeling of having a "second wind" when the end of the race or top of the hill becomes visible and somehow we scrounge up enough energy to reach our goal.  This study examined the idea of how effort through exercise feels towards your brain instead of how tired our muscles feel. Turns out we become exhausted, not from something that is lacking in our bodies, but because it gets to feel too tough; the pain of continuing outweighs the reward for going on.

So, what can we do to train and adjust these perceptions?

• Get fitter - Being stronger and fitter will make everything feel easier; simple strength training can go a long way.
• Tea or Coffee? - Caffeine does enhance performance, mostly by stimulating the brain although there is a limit to what you can achieve from either beverage.
• Train with friends - Train with people who are around your fitness level, since struggling to keep up with your companions will make the workout feel harder and less enjoyable.
• Wear the right gear - The best clothes and gear will not make you any fitter, faster or stronger but if you are exercising outdoors, being warm and dry will reduce the perception of effort and may decrease your feelings of fatigue.
• Rest your brain - If you are reaching for high performance it's important to give your brain a rest.  If you are feeling tired and distracted you will probably find you give up easier and everything will feel tougher.
• Pace yourself - Pushing too hard too fast results in a quick burnout.  Keep yourself at a pace where your breathing is increased but you aren't gasping for breath.

If all else fails smile!  Maybe there really is some truth to the phrase "grin and bear it!"

References from the SIRC Collection: 

1. Ansley L, Petersen D, Thomas A, St. Clair Gibson A, Robson-Ansley P, Noakes T. The effect of breathing an ambient low-density, hyperoxic gas on the perceived effort of breathing and maximal performance of exercise in well-trained athletes. British Journal Of Sports Medicine. January 2007;41(1):2-7.
2. Fery Y, Ferry A, Vom Hope A, Rieu M. Effect of physical exhaustion on cognitive functioning. Perceptual & Motor Skills. February 1997;84(1):291-298.
3. Hutchinson J, Sherman T, Tenenbaum G, Martinovic N, Rosenfeld R. Perceived and sustained effort and task related affect: The mediating role of self-efficacy. Journal Of Sport & Exercise Psychology. July 2, 2007;29:S171-S172.
4. Morree H, Klein C, Marcora S. Perception of effort reflects central motor command during movement execution. Psychophysiology. September 2012;49(9):1242-1253.
5. Morree H, Marcora S. Frowning muscle activity and perception of effort during constant-workload cycling. European Journal Of Applied Physiology. May 2012;112(5):1967-1972.
6. Wallman K, Sacco P. Sense of Effort During a Fatiguing Exercise Protocol in Chronic Fatigue Syndrome. Research In Sports Medicine. January 2007;15(1):47-59.

Can Omega-3 fats aid performance?

Omega-3 fats are a type of polyunsaturated fat found naturally in fish oils, which have long been thought to be good for general health.  There are claims that it improves everything from brain function, to cardiovascular health, but does it give athletes an edge?

A recent study found that Omega-3 fatty acids may increase physical conditioning by improving the efficiency of the cardiorespiratory system.  Basically, if you supplement your diet with fish oils it can help your heart, lungs and arteries to function better, which means that athletic performance can be improved.

Omega-3 fatty acids:

• may help to reduce inflammation
• lower heart rates while performing at high levels
• decrease blood pressure
• increase blood flow

Participants in the study had significantly reduced heart rates as well as a lowered steady-state submaximal heart rate and oxygen consumption; this means that the athletes taking fish oils had a lower heart rate during exercise.  Experts believe that this is because the fish oils enable the cardiorespiratory system to work more efficiently and deliver oxygen around the body better.

Supplementing your diet with fish oils may help performance but it is generally a good idea to get your nutrients from food.  Mackerel, salmon, trout, herring, sardines and pilchards are particularly good sources. Although these studies seem promising, more is not necessarily better so make sure to do your research and talk to your doctor before supplementing your diet with fish oils.

References from the SIRC Collection: 

1.Brown K. The Manipulated Food Chain: You Are What You Eat, Eats. NSCA's Performance Training Journal. November 2010;9(6):6-7.
2. Cox G. Omega-3 fatty acids : are they important in your diet?. Run For Your Life: R4YL. April 2008;(17):28-30.
3. Omega-3s might enhance the effects of strength training. Tufts University Health & Nutrition Letter. April 2012;30(2):5.
4. Pase M. Fats are your friends: learning the value of omega-3 fats. Running Times. April 2002;(295):12.
5. Seebohar B. PERFORMANCE BENEFITS OF OMEGA-3 FATS. Triathlon Life. Spring2009 2009;12(2):44.
6. Wein D, Riley C. Omega-3 Fatty Acids, Inflammation, and Recovery in Athletes. NSCA's Performance Training Journal. April 2012;11(2):8-9.

SIRC Newsletter now available online:  Mental Training

You’ve worked hard and your body is in peak condition, it’s important to ensure your mind is also ready for the competition ahead. Studies show that the highest achieving athletes are those who train not just physically, but mentally as well.  Every athlete has suffered from nervousness or anxiety and without mental training these nerves will likely affect performance.  Athletes who use effective mental training can learn how to focus on the task at hand and block out the fears they may have when the pressure is on.

 Read More:  http://www.sirc.ca/newsletters/July12/index.html

Is the Sky Always Going to be the Limit?

 Year after year, games after games, championship after championship, athletes continue to set world records and all-time best results.  But can athletic human performance continue to improve indefinitely? One might contemplate that the time will come when athletes will no longer be faster, higher and stronger. According to a South Korean study of athletics and swimming in the International Journal of Applied Management Science, analyzed data proposes that human performance will reach its pinnacle within the next decade. Statistical analysis suggests that improvements in running and swimming are slowing down, yet does not take into account variations in rules, measurements and environmental changes.

However, a current theory by Duke University engineers has shown that Olympic swimmers and sprinters have gotten bigger and faster over the past 100 years, having physically grown at a much faster rate than the normal population. According to their data analysis, the average human has gained about 4.83 cm (1.9 inches) in height since 1900, and that the fastest swimmers have grown 11.4 cm (4.5 inches) and the best runners have grown 16.3 cm (6.4 inches). Should those participating in sport over the next century continue to be taller and bigger athletes than today, there is a reasonable expectation that superior athletic performance will continue.

These days athletes are using better training methods, much improved technology and are guided by  better-than-ever prepared coaches and integrated support teams. Today's improved knowledge and applications of physiology, biomechanics and psychology towards an athlete’s performance, are something that could not have even been imagined a few decades ago, yet will most likely be outdated 20 years from now. While it is practical to believe that some sports may be nearer to their upper limit than others, as long as there is a will to continue to improve, we can only hope there is no limit on how far athletic performance can go.

Contact SIRC for more information on athlete training.

To stretch or not to stretch – that is the question?

Who hasn’t begun a run, exercise session or volleyball game with a bit of static stretching? You see it everywhere – runners stretching their hamstrings while pushing against trees and stretching their Achilles tendon using street curbs, and then setting out for their run.

But is this really doing your muscles and energy systems any good for your pending athletic performance?

Once an essential part of the sporting warm up, many coaches are now suggesting that static stretches should be avoided just prior to warming up, competition or exercise. New research also doubts the effectiveness of static stretching in enhancing your performance or work out, with some strongly recommending against it.

Static stretching, the slow and constant movement of a muscle to a fixed end point, and held for up to +/-30 seconds, is designed to improve range of motion and enhance athletic performance. But research says that doing this before athletic practice or performance actually produces a decline in muscle performance and should not be done immediately before any activity whose performance depends largely upon achieving high amounts of force.

While there is value to static stretching, the real question is ‘when do you perform it?’ The best times are just after a low intensity activity designed to increase muscle temperature, or after your workout, or at a completely different time not associated with a high session of physical activity, in order to get its full benefits.

To learn more about static stretching prior to exercise, please review the following resources.

Small, Katie, McNaughton, Lars, and Matthews, Martyn, (2008) A Systematic Review into the Efficacy of Static Stretching as Part of a Warm-Up for the Prevention of Exercise-Related Injury. Research in Sports Medicine, 16(3), p213.

Warming Up

Flexibility Training

To stretch or not to stretch before competitive tennis?

Alcohol and Athletic Performance

There has been a lot written on the association between alcohol and athletes. A recent article into the SIRC Collection discusses the physiological aspects alcohol consumption and its impacts on athletic performance from a nutritionist’s perspective.

Alcohol affects each organ in the body and is related to a number of diseases. While the amount of alcohol consumed and cumulative effects of alcohol consumption factor in to its impact on performance, there are a number of ways that alcohol can impair performance.

• Sports-related injuries can occur due to a reduction in cognitive function, balance and motor control
• Regular consumption can depress the immune function, slowing down healing rate and causing athletes to become more susceptible to infections
• Acute consumption leads to impairments in motor skills and physical performance
• Even low levels of alcohol can slow reaction time and decrease hand-eye coordination
• Alcohol can weaken the pumping force of the heart, impair temperature regulation during exercise, decrease grip strength, and decrease time to fatigue
• Dehydration can occur due to alcohol’s diuretic properties

The American College of Sports Medicine (ACSM) Position Statement on the Use of Alcohol in Sports emphasizes that use of alcohol can be detrimental to athletic performance and recommends that alcohol be avoided for at least 48 hours prior to an event and that post-exercise an athlete should rehydrate properly with water and/or sports beverages before any alcohol consumption.

Reference: Volpe, Stella Lucia (2010). Alcohol and Athletic Performance, ACSM’s health & fitness journal, 14(3),28-30.