NUTRITIONNEWSLETTER
NEWSLETTER
NUTRITION
The
The Nutrition
Nutrition Edge
Edge
BGSU
BGSUSports
SportsNutrition
NutritionTeam
Team--Alcohol
Alcoholand
andAthletic
AthleticPerformance
Performance
Frequently Asked Questions
Why am I so thirsty the day after I
drink alcohol?
Without the negative influence
of alcohol, the body normally
produces antidiuretic hormone
(ADH). This hormone acts on the
kidneys to retain urine when the
body is dehydrated, or lacks an
adequate amount of fluid for the
proper function of the body. Alcohol
causes dehydration by inhibiting
the production of ADH. This
means the kidneys do not receive
the signal to retain urine, which
classifies alcohol as a diuretic (a
substance that increases urine
production).
Consuming carbonated drinks
(liquor mixed with RedBull) and
even taking shots can deliver
alcohol to the bloodstream quicker,
increasing dehydration.Your
feeling of thirst is due to increased
urination and lack of adequate fluid
(water or juice) between drinks.
Friends, food, and music. All key ingredients for a great party,
but could it be that alcohol was purposely forgotten from
this equation? For many college athletes, and other students
alike, attending parties may serve as a method of escaping
class, practice, meetings, and expected perfection on the field.
Unfortunately, consumption of alcohol by athletes can be
detrimental in a variety of ways
Whats In a Drink?
A “standard” drink is one with approximately 14 grams (about 1.2
tablespoons) of pure alcohol. There are 7 calories per gram of
alcohol, which means there are about 98 calories in a standard
drink. Depending on the number of drinks consumed at a given
time, calories can easily accumulate. These “empty calories” are
not converted into energy for the body to use like those from food,
but rather turned into fat. It then requires additional conditioning to
maintain proper weight.
Facts about the Solo™ Cup
It may be safe to say that everyone has seen the infamous red
Solo™ cup at least once. But has anyone ever considered the drink
equivalences that are consumed by college students?
According to alcohol content…
One full cup = 1 1/3 beers
One full cup = 15-16 ounces (oz) of wine
(4-5 ounces of wine = about 1 beer)
NUTRITION NEWSLETTER
The Nutrition Edge
Dining on Campus
Featured Food
VitaCoco Coconut
Water*Coconut water
is the clear liquid insid
e green coconutes. Once the fruit
matures it is replaced by coconut
“meat“. It is high in potassium
making it an alternative to other
kids of sports drinks.
VitaCoco Pineapple Coconut
Water - 2 servings per container
80 calories 18g carbohydrate
0g protein
30mg sodium
0g fat 55mg potassium
It’s important to remember that varying spirits and liquor can be
incorporated into one drink, possibly changing the number of
standard drinks consumed at one time.
Absorption Of Alcohol
Alcohol absorption is affected by gender, body weight, and body
fat percentage. It is measured by one’s blood/breath alcohol
concentration (BAC), and can be performed in a laboratory or during
an infamous roadside breathalyzer test with the police. Women are
typically smaller than men, and tend to have higher percentages of
body fat. This causes women to experience greater effects of alcohol,
which includes blurred vision, slurred speech, impaired body
movements, and a hangover. The level of illegal intoxication of many
states, including Ohio, is 0.08%. This BAC percentage can be easily
reached with the consumption of several standard drinks.
For example (BAC reached in one hour):
120lb female has 4 standard drinks =BAC ~0.17%
150lb male has 5 standard drinks =BAC ~ 0.14 %
Both partygoers have a BAC over the legal limit.
NUTRITION NEWSLETTER
The Nutrition Edge
Robbers of Nutrients
Alcohol lacks nutritional value in the form of protein
(what’s needed to build and maintain muscle),
vitamins, and minerals. In fact, alcohol inhibits the
absorption of a few essential nutrients.
Thiamin: Normal appetite and nervous system
function are supported by adequate levels of
thiamin. It helps the body to properly metabolize
energy in all cells. Disorientation, memory loss,
irritability, and jerky eye movements are all
symptoms of alcohol consumption, as well as a
thiamin deficiency known as Wernicke-Korsakoff
syndrome.
Folic Acid: Folic acid, or folate, is part of a
coenzyme needed to make new cells in the body.
Deficiency can inhibit this important cell production,
cause anemia (red blood cell has lowered
oxygencarrying capacity), and mask the deficiency
of Vitamin B12.
Vitamin B12: Closely tied to folic acid, vitamin B12
deficiency can produce the same form of anemia.
Because vitamin B12 is needed to make new
cells and maintain nerve cells, other symptoms of
deficiency can include damage and malfunctioning
of nerves and muscles.
Final Thoughts
It is possible to still be social and enjoy a party with friends without drinking. Not only does alcohol deplete
the body of essential nutrients and fluid, it can also inhibit one’s ability to learn and retain new information
whether during practice, team meetings, or in the classroom. According to the NCAA, consuming five or
more alcoholic beverages can affect brain and body activities for up to three days.1
For more information see these resources:
www.NCAA.org For the Athlete: Alcohol and Athletic Performance
www.drugfreesport.com
Do you have a question for the Sports Nutrition Team? Send it to [email protected]