Alcohol

Alcohol can be a polarizing topic, often eliciting a broad range of emotions. It's culturally embedded in our society, appearing in various forms like a relaxing post-work beer, a refreshing drink on a hot day, socializing with friends and family, or having a few drinks at a sports event. We often find ourselves torn between enjoying a beverage or making the ‘healthy choice’ to maintain gym gains, improve performance, or work towards feeling leaner. We’ve all been taught that fully indulging in alcohol might compromise these goals.

In this article, we'll explore the realities of what alcohol does to the human body and how you can still enjoy it without having to restart your health regimen on Monday morning.

Alcohol as a Macronutrient

Alcohol is classified as a macronutrient, alongside fat, protein, and carbohydrates. However, it differs in how it's processed by the body. Alcohol contains 7 calories (29kJ) per gram, compared to fat, which has 9 calories (37kJ) per gram, and protein and carbohydrates, each with 4 calories (17kJ) per gram.

Absorption and Processing of Alcohol

Once consumed, alcohol is absorbed into the bloodstream and processed predominantly by the liver. The rate of absorption and processing can vary based on factors like sex, body mass and composition, food intake, and the quantity consumed. Research indicates that females often process alcohol faster than males due to differences in body weight and muscle mass.

The Role of Food in Alcohol Absorption

Eating food before or while drinking can slow down alcohol absorption into the blood. This makes the saying “don’t drink on an empty stomach” relevant, as it allows your body to progressively digest and metabolize alcohol, reducing adverse effects from excess consumption. Eating also speeds up alcohol metabolism because your body is already digesting nutrients from food. Some research suggests that exercising might also accelerate alcohol processing, possibly due to increased body temperature.

The Impact of Excessive Drinking

When a large amount of alcohol is consumed quickly, the primary processing system can become overwhelmed, leading to a secondary system taking over. This secondary system can lead to muscle breakdown, impacting your energy levels and negating the benefits of your diet and exercise efforts.

The Effects of Different Types of Alcohol

The type of alcohol you consume can affect your experience, particularly the following day. Clear liquors like vodka and gin are purer forms of alcohol, often resulting in fewer hangover symptoms compared to coloured liquors. Brown liquors and other coloured beverages contain congeners—components that contribute to flavour and can also lead to headaches and hangovers. Some congeners, such as those in red wine, have antioxidant properties and can offer protective health benefits. For example, whiskey has been noted to have protective effects on the gut lining.

Caloric Impact and Health Considerations

Drinks like beer, cider, wine, and other mixers add extra calories, disrupting the energy balance between calories in and out. This often results in an energy surplus, increasing the likelihood of storing excess energy as fat mass. Additionally, alcohol consumption can contribute to higher cholesterol levels.

Enjoying Alcohol Responsibly

In summary, while alcohol can be part of a healthy lifestyle and even offer some health benefits, excessive consumption can lead to significant negative effects in both the short and long term. To strike a balance, opt for clear spirits with low-energy mixers like soda water or diet mixers and drink slowly. Complement your drinking with nutritious foods to reduce muscle breakdown, enjoy the benefits of alcohol, and wake up feeling better the next day.