The Basics of Snacks, Alcohol, and Caffeine on Athletic Performance

There are three questions about nutrition and athletic performance that come up frequently with athletes. The first one being “What are good snack options?”, the second one being “Do I need to limit my alcohol consumption?”, and lastly “Does coffee really have an effect on my overall performance?”

Now if you’re anything like me and love a good cup of coffee, then you might find yourself most concerned about whether caffeine really does help or hinder athletic performance. Either way, whether you’re a snack monster, wine sipper, beer snob, or caffeine queen with big athletic goals then you are in the right place. Now let’s jump right into it! 

What are good snack options for athletic performance?

Snacks can be and are a good thing! There are a few basic and general rules to apply when creating that mid-morning or afternoon pick me up and fuel me up snack.

• First, focus on protein, then add in fruit and vegetables.
• If your training load is relatively high or you are having a hard time getting enough calories in to support your training, add in a little carbohydrate. Make this a high quality, whole grain, nutrient-dense carb.
• Then don’t forget to drink a glass of water with your snack. This aids with fluid balance and appetite management. 

Does alcohol really affect athletic performance?

Alcohol can affect performance outcomes. As social as it is for many people we also have to acknowledge that it adds calories. Those calories are carbohydrates and typically will be consumed in the evening. During the evening and at dinner we tend to want a meal lower in carbohydrates outside of our fruits and veggies.

We also need to note that more than one or two glasses of wine or beer will absolutely interfere with your recovery and sleep. But, you are a social, human being, so how do we integrate it into life?

• First, try to limit alcohol consumption during the week. This is important for energy and alertness.
• Practice awareness and be honest with yourself about alcohol. If you do that and integrate it into your life as something that adds joy, with the acknowledgment of the realities of alcohol listed above, you can enjoy it without guilt.

So what’s the key takeaway here? When it’s appropriate and if you love it, then enjoy it. Everything in moderation.

But coffee has got to be good for my performance? Right?

Ahh, coffee, the bloodline to life in the morning.

First off, coffee is not a diuretic. All it is is a less preferable hydration source. But the really good news is that caffeine helps the recovery process by aiding the absorption of carbohydrates!

However, do note that you should only consume caffeine if it doesn’t impact your energy management and sleep. Typically during breakfast and/or mid-morning snack, it’s perfectly okay to enjoy a cup of coffee. Some people can even get away with a coffee around lunchtime as well. But you should eliminate it in the afternoons and evenings. We don’t want it to cause havoc on your sleep cycle.

The bottom line is…

There you have it. Snacks are great but follow those general guidelines. You can enjoy alcohol in moderation but be mindful and recognize the impacts it has on your training. And coffee helps the recovery process, but make sure it’s not affecting your energy management and sleep!

Not sure what to snack on today? Check out our guide on how to build the perfect smoothy every time!

-Coach Carly