Alcohol Abuse Advice

Alcohol And Weight Training

Alcohol and weight training do not compliment each other. Alcohol consumption impairs the body’s absorption of some vitamins, minerals, and nutrients while causing excess excretion of others. It’s dehydrating and fatiguing, causing unpleasant hangovers. Alcohol’s effects are of special concern for athletes.

Impaired Nutrient Absorption

Alcohol affects the body’s ability to take in nutrients like vitamins, minerals, and other supplements. For example, alcohol alters the absorption of nutrients across mucosal surfaces in the intestine (1). The presence of alcohol negatively affects the absorption of nutrients reliant on the sodium-dependent gradient to pass into the bloodstream (1). These include the L amino acids, the B vitamins, glucose, and others.

But alcohol consumption affects the absorption of a whole range of vitamins, including A, all the B vitamins, and vitamins C, D, E, and K (2). Alcohol also inhibits the absorption of fat and since fat is necessary for the absorption of vitamins A, E, and D, these vitamins can’t be properly utilized (2). Even with moderate alcohol consumption, beta-carotene levels, a precursor to vitamin A, decrease significantly (3). The inhibition of fat absorption impairs calcium absorption, as well (2). Many of the body’s processes are interconnected, so an effect on one can affect a range of necessary nutrients.

In the US, excessive alcohol consumption has been blamed as the primary cause of deficiencies in folate, B6, vitamin A, zinc, and thiamine (1). Thiamine absorption is notable because of the speed and severity with which a thiamine deficiency can develop, even in otherwise healthy people (1).

An abundance of nutrients in the body is necessary during weight training so alcohol consumption can inhibit growth greatly.

Excess Nutrient Excretion

Alcohol acts on the pituitary gland and inhibits the release of the antidiuretic hormone, vasopressin; that hormone controls the kidneys’ re-absorption of water (1,4). As a result, people urinate more and the body’s store of water is depleted, leading to the dehydration commonly experienced after drinking. During weight training, proper hydration is imperative for overall success.

Alcohol also breaks down the liver’s glycogen store; in the form of glucose, it gets excreted in the urine and leads to the weakness experienced the next morning. Along with the glucose go necessary minerals and electrolytes like sodium, potassium, and magnesium, among others (1).

To view the rest of this article for FREE, please visit http://www.leanbulk.com/forum/research-articles/10955-alcohol-weight-training.html. Other topics covered in the full article: The science of Hangovers and Special Concerns/Application for Athletes.

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References:

1. Light, Kim E and Reza Hakkak. “Alcohol and Nutrition.” Handbook of Food-Drug Interactions. CRC Press, 2003. 168-189.

2. National Institute on Alcohol Abuse and Alcoholism. “Alcohol and Nutrition.” Alcohol Alert No. 22. US Department of Health and Human Services, 1993.

3. Suzukawa M, Ishikawa T, Yoshida H, Hosoai K, Nishio E, Yamashita T, Nakamura H, Hashizume N, Suzuki K. “Effects of alcohol consumption on antioxidant content and susceptibility of low-density lipoprotein to oxidative modification.” Journal of the American College of Nutrition. (1994) 13: 237-242.

4. Wighton, Kate. “The science of the hangover.” Times Online. 20 December 2008. http://www.timesonline.co.uk/tol/life_and_style/health/article5370363.ece

5. Volpi E, Lucidi P, Cruciani G, Monacchia F, Santoni S, Reboldi G, Brunetti P, Bolli GB, De Feo P. “Moderate and large doses of ethanol differentially affect hepatic protein metabolism in humans.” The Journal of Nutrition. (1998) 128: 198-203.

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