Alcohol: The Last Word

Overall, for most people, under normal circumstances, alcohol is not all bad. We know that moderate consumption of alcohol can actually increase HDL or “good” cholesterol, and has been linked to lower risk for heart disease. It also lowers blood sugar and can have a relaxing effect, also good, but also only good when taken in moderate amounts. On the other hand, even a small amount of alcohol is detrimental to brain function and is particularly contraindicated in pregnancy. When taken in excess, the beneficial effects of alcohol tend to be overshadowed by many more negatives- too many to talk about here!

We measure alcohol in standard drinks:

341 ml or 12 ounces of beer
150 ml or 5.5 ounces wine
100 ml or 3.5 ounces sherry or fortified wine
40 ml or 1.5 ounces spirits (rum, rye, vodka, cognac)

What is a moderate amount of alcohol? This has been determined to be the equivalent of

one standard alcoholic beverage a day for women and
up to two per day for men

-- not to be added up and taken on Friday or Saturday night!
Binge drinking has an entirely different effect!

Weekly maximums conducive to a healthy lifestyle are

9 drinks per week for women and
14 for men.

For the athlete, there are additional considerations:
Alcohol is well known to be dehydrating. Since good hydration is the most important nutritional consideration, alcohol should be avoided before and during important events. If you are a week-end warrior, participating more for pleasure than anything else, you may or may not decide to imbibe! How serious are you? Any serious athletes know to avoid alcohol in training and especially before endurance events or important competitions.

The hypoglycemic (blood sugar lowering) impact of alcohol is significant. Essentially, the liver temporarily devotes most of its function to detoxifying alcohol. It continues to give priority to alcohol until the body is totally clear of alcohol. (Yes, alcohol is considered a toxin.) During this time, the critical conversion of protein to glycogen (the storage form of glucose) is blocked. This means that any attempt to store glucose will not work while alcohol is in the system. Totally avoid alcohol when carbohydrate loading!

The bottom line: Keep the bubbly until you are ready to celebrate your victory! Just like Theresa Carriere, our ONERUN champion!

	Alcohol: The Last Word Overall, for most people, under normal circumstances, alcohol is not all bad. We know that moderate consumption of alcohol can actually increase HDL or “good” cholesterol, and has been linked to lower risk for heart disease. It also lowers blood sugar and can have a relaxing effect, also good, but also only good when taken in moderate amounts. On the other hand, even a small amount of alcohol is detrimental to brain function and is particularly contraindicated in pregnancy. When taken in excess, the beneficial effects of alcohol tend to be overshadowed by many more negatives- too many to talk about here! We measure alcohol in standard drinks: 341 ml or 12 ounces of beer 150 ml or 5.5 ounces wine 100 ml or 3.5 ounces sherry or fortified wine 40 ml or 1.5 ounces spirits (rum, rye, vodka, cognac) What is a moderate amount of alcohol? This has been determined to be the equivalent of one standard alcoholic beverage a day for women and up to two per day for men -- not to be added up and taken on Friday or Saturday night! Binge drinking has an entirely different effect! Weekly maximums conducive to a healthy lifestyle are 9 drinks per week for women and 14 for men. For the athlete, there are additional considerations: Alcohol is well known to be dehydrating. Since good hydration is the most important nutritional consideration, alcohol should be avoided before and during important events. If you are a week-end warrior, participating more for pleasure than anything else, you may or may not decide to imbibe! How serious are you? Any serious athletes know to avoid alcohol in training and especially before endurance events or important competitions. The hypoglycemic (blood sugar lowering) impact of alcohol is significant. Essentially, the liver temporarily devotes most of its function to detoxifying alcohol. It continues to give priority to alcohol until the body is totally clear of alcohol. (Yes, alcohol is considered a toxin.) During this time, the critical conversion of protein to glycogen (the storage form of glucose) is blocked. This means that any attempt to store glucose will not work while alcohol is in the system. Totally avoid alcohol when carbohydrate loading! The bottom line: Keep the bubbly until you are ready to celebrate your victory! Just like Theresa Carriere, our ONERUN champion!