One for the Road?
In the 1904 St Louis Olympics British Born Thomas Hicks won the gold medal with the help of a boosting drink of raw egg white and brandy! However as the cocktail did also include the now banned stimulatory neurotoxin strychnine I think we can dismiss the idea that it was the alcohol that acted as a performance enhancer!
The Portuguese Runner Antonio Pinto winner of the London Marathon for the 3rd time in 2000 and owner of a vineyard is said to drink a bottle of his own red wine every day.
How do you know if or when alcohol might be having a detrimental effect on both your training and health?
THE FACTS
DRINKING IN EXCESS
Drinking excessively the night before training or an event is likely to result in reduced energy levels and poor performance.
Dehydration
Alcohol interferes with the mechanisms that regulate the body’s water levels. Ability to cool the body through sweating is inhibited. The blood becomes more viscous slowing oxygen delivery to the muscles.
Liver
The liver has to detoxify and break down alcohol. This means that the liver cannot be properly fulfilling its role of energy supply.
Sleep
Alcohol disrupts sleep patterns resulting in poor quality sleep and fatigue.
Energy
One gram of alcohol contains 7 calories. However the body cannot produce glucose from alcohol for immediate energy use. The calories are converted into fat and can result in increased body fat %.
Poor Food Choices
Alcohol disrupts blood sugar levels and appetite which can lead to poor food choices
Nervous System
Effects on the brain can be more than just temporary , causing reduction in mental sharpness and reduced co-ordination
DRINKING IN MODERATION
Drinking in moderation probably will not affect your performance and can have some beneficial effect
Heart Health
Alcohol can improve the ratio of good cholesterol to bad cholesterol and prevent blood platelets from ‘clumping’
Nutrients
Antioxidants in red wine help protect against heart disease and other illness. Phyto-oestrogens in beer could help protect women from breast cancer.
Relaxation
Alcohol induces feelings of relaxation, confidence and social inclusion, which could be beneficial both the night before an event and after training.
THINK BEFORE YOU DRINK
Recommended Units
Keep within the daily unit guidelines are 3-4 units for men (1.5 pint 4% beer) 2-3 units for women (175ml glass of wine)
Eat and Drink
Eat before drinking as food slows down the absorption of alcohol putting less stress on the liver
Rehydrate
Each unit of alcohol forces the kidneys to generate an extra 120 ml of urine causing dehydration and possible electrolyte imbalance. Drink plenty of water before and after drinking alcohol.
- Serves: 1
- Serving size: 1
- Calories: 351
- Fat: 11.3 g
- Saturated fat: 2.6 g
- Carbohydrates: 48.9 g
- Sugar: 32.1g
- Protein: 13.4 g
- 200 ml coconut water
- 60 g avocado (1/2 medium)
- 100 g banana (1/2 large)
- 200 ml semi-skimmed milk
- 50 g Fat Free Yoghurt (Yeo Valley)
- Remove skin from avocado
- Blend all ingredients until smooth