Technically, alcohol (ethyl alcohol) is a nutrient. However, it is one of those nutrients which crosses over into the domain of psychotropic drugs, causing both agonistic and antagonistic effects. Alcohol largely has received largely a wholly negative reputation with regards to health and well-being. The various negative outcomes of alcohol consumption do not require overt expression, but the question persists,  are there any positive health effects, and at what point is the threshold for these positive effects to be outweighed by the negatives?

Firstly that like macronutrients alcohol provides kcal per gram when consumed 7kcal per gram to be specific, and where there are calories (kcal), there should also be kilojoules (kj ) which should be useable for energy. However, this is where things become somewhat complicated. Despite what your average person on a night out or party goer will tell you, unlike the other macronutrients (carbohydrates, protein, and fats), alcohol is not an essential nutrient. It is not required for growth or survival, and it is not possible for humans to utilise ethyl alcohol for energy. The body treats alcohol very much like a toxin and fights to eliminate, meaning that alcohol has a thermic effect, using more energy to process it than all of the other macronutrients.

From a physiological perspective, contradictory principles are relevant, as far as alcohol is concerned. On one hand alcohol activates the AMPk, an enzyme which regulates metabolism by increasing insulin sensitivity, and therefore assists fat loss. On the other hand, whilst alcohol generates greater energy expenditure, it also reduces dietary fat oxidation, so whilst the body uses more calories, it also metabolises less fat.

So what are the effects of alcohol on body composition in general? Comparative research of male drinkers and non –drinkers has shown that men who on average consuming  56g of alcohol per day (roughly 4 pints of beer) ingest approximately 165 percent more kcal per day than teetotal counterparts. If both groups carry out practically identical exercise protocols, one would expect that that on that basis that they would have a higher BMI right? Wrong! Men who consume alcohol on a daily basis have no significant differences in BMI compared to non-alcohol drinkers when other lifestyle factors are similar.

But then, what about those fitness fanatics, who swear that alcohol reduces lean muscle mass. There is no denying that there is some evidence, but one must once again discuss moderation. All of the evidence suggesting the negative effects of alcohol on muscle mass comes from research on chronic alcoholics, who consume in excess of 100g of ethyl alcohol (or seven drinks per day), and develop a condition known as “muscle atrophy”, characterised by muscle weakness and atrophy. It works via a mechanism in which the alcohol displaces essential nutrients. Therefore it is unlikely to deplete muscle mass in casual drinkers.

What then about testosterone, “the most critical hormone” to athletes? Research has shown that as little as 40g of ethyl alcohol (3 beers) per day is sufficient to reduce testosterone by 6.8 percent in as little as three weeks. However, the consumption of the beer also increased the levels of DHEAS (dehydroepiandrosterone sulfate), which reduces the risk of heart disease. In a comparative study, examining the effects of alcohol on testosterone on experienced weightlifters post-exercise, one group was given 5 alcoholic drinks compared to the other group who were given non-alcoholic drinks. No significant differences in testosterone levels were observed, however the alcohol group did exhibit a short spike in cortisol levels (a stress hormone). There is however a significant difference in testosterone levels in athletes participating in endurance sports. When training to exhaustion on an ergometer, following consumption of 10 alcoholic drinks, athletes had lower levels of testosterone than athletes who consumed non-alcoholic drinks.

So, what about the effects of alcohol on performance and recovery? In a study, athletes were given the equivalent of six alcoholic drinks and tested for strength and endurance before a immediately before, immediately after, 24 hours and 48 hours after consuming the alcoholic drinks. Contrary to what the researchers hypothesised, the athletes did not exhibit any significant differences in strength, muscle soreness, or endurance. Moreover, an indicator of muscle damage, creatine kinase, was not elevated. Also, in endurance athletes, alcohol consumption has not been shown to have a detrimental effect to glycogen repletion following depleting stores, in 8 and 24 hour markers. However for endurance athletes, alcohol consumption remains to be a bad idea, as the greater the concentration of alcohol, the greater the level of dehydration. In many studies, alcohol consumption has shown to increase urine output and in drinks with greater proofs of alcohol, urine output has been shown to be four times greater than fluid intake.

Now that the effects of alcohol on performance and recovery have been discussed, what are the health benefits alcohol consumption? Whilst we are all aware of the serious negative health implications of heavy alcohol abuse, there are also measureable health benefits in conjunction with moderate consumption. Research has 1 or 2 units of alcohol per day to increase immune response and reduce blood lipids, in addition to reducing C-reactive protein, implicated in inflammation and heart disease and fibrinogen which is implicated in the pathology of blood coagulation and thrombosis. There is also a positive correlation between moderate alcohol consumption and lowered heart disease risk particularly in red wine through reservatrol and proanthocyanidin, which combat oxidative stress, whilst the alcohol increases vasodilation and blood flow. Additional benefits include elevated levels of HDL (good cholesterol), and a reduction in blood coagulation (platelet aggregation). The best forms of alcohol for heart protection appear to be red wine and darker forms of beer, owing to the high polyphenol content.

So the message is that, if you are teetotal , there is no reason to go out and start drinking as all of the benefits from alcohol can be found elsewhere. Heavy drinking will always have a few serious long term negative implications. However, moderate drinking appears to have no adverse effects, and actually has some health benefits.