Ditching Alcohol Can Give You a Performance Edge. An Expert Explains When to Cut Booze Ahead of Race Day

Waiting until you cross the finish line to toast with your running buddies can set you up for better sleep, more energy, and faster splits. , dozens of factors can influence how you perform on race day. One thing that almost certainly won't help you clock a faster finish: alcohol. , MD, director of Cleveland Clinic's Sports Cardiology Center and codirector of its Women's Integrated Sports, Exercise, and Research Center, RRCA-certified run coach, and marathoner. Singh explains exactly why and when you'll want to cut out booze as you prepare for a race, so you show up on the starting line ready to run your best. You'll also learn how alcohol affects two essential tools forAccording to Singh, there's no hard cutoff for when you need to stop drinking before a race. That said, she explains that there are specific times during your training cycle when'If you're following a 12- to 16-week training cycle for a marathon, lay off the alcohol from about weeks six to nine, or nine to 12 ,' she says. , when you're hitting those 18- to 20-mile long runs, are when you really want to be prioritizing your recovery, Singh explains. That includes getting high-qualityMost runners will usually taper for about two to three weeks before their race, Singh adds, and that's also a time you'll want to avoid booze. 'During that time, you really want to have a good reset for your body so it can focus on muscle repair, synthesis, and,' she says. Because alcohol affects all those factors, many people won't drink during that time—and plenty of athletes just don't drink at all during their entire, fluids, and electrolytes. Doing so helps prime your body to hit that starting line strong, explains Singh. Physiologically, having a beer during this time can interfere with your efforts to stay adequately fueled and 'Alcohol is metabolized by the liver, and essentially the liver is the organ that's responsible for getting rid of all of the body's toxins,' Singh says. When you drink, the liver needs to clear that alcohol first, which requires your body to use glucose. The problem is that you also need that glucose for energy to run well and hit your 'If you have alcohol in your system, your liver is going to prioritize breaking down that alcohol instead of providing glucose for you to utilize for energy,' Singh says. With less glucose available to fuel your working muscles, maintaining your usual So, instead of having a drink in the days or weeks leading up to your race and risking more fatigue than you want on your big day, wait until you cross the finish line to celebrate with a postrace beverage, Singh says. 'Alcohol impairs the ability for the body's muscles to repair, synthesize, and recover while we sleep,' Singh says. 'It actually inhibits growth hormone, which is responsible for all of that muscle recovery. ' Not only does alcohol lower your sleep quality, but it can also cause insomnia for some individuals, which can mean sleep quantity suffers, too. In order to perform well day after day in training, you really need both good, researchers asked 20 runners to complete a 12-minute, self-paced time trial after getting eight hours of sleep and again after getting just four hours. After the night of less shuteye, the runners covered 6 percent less distance and reported a higher). HRV reflects the balance and activity of your sympathetic and parasympathetic nervous systems as your body responds to changing demands throughout the day. AAll things considered, alcohol delivers a harsh double whammy to your running recovery and your overall fitness. When you're preparing for a race, it can be a huge benefit to eliminate booze from yourentirely. You might just find yourself crossing the finish line a little faster and stronger—which will make that postrace toast with your running buddies all the sweeter.newsletter. Now, she tests and reviews anything you might find on runners' feet-from crew socks and compression boots to carbon-plated super shoes. A lifelong runner and shoe geek, Morgan has been chasing the perfect pair of kicks since she joined her grade school cross-country team. Since then, she ran as a Division I walk-on for the cross-country and track & field teams at the University of Delaware, where she studied English and Biology. She has one full marathon under her belt, and has raced more halfs and 5Ks than she can count. Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than 15 years of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as