So, as today is Saturday and a lot of you will be going out on a bender, let’s talk about some dietary strategies which you can implement tomorrow for preventing/curing the inevitable hangover⠀

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Studies have showed that oxidative stress is a dominating mediator of a number of the “hangover like” effects experienced from excessive chronic alcohol consumption (McCarty et al 2013). Therefore, research has shown that there are in fact dietary strategies for ameliorating the toxic effects of alcohol, in particular the consumption of antioxidant and/or anti-inflammatory foods such as fruits and vegetables (Li et al 2014, Maher 2002, Li et al 2014, Van de Loo et al 2015)⠀

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For example, studies by both Dembitsky et al (2011) and Kim et al (2011) have shown that, foods such as mangos can be great sources of the specific antioxidants required to offer protection against hangovers by decreasing plasma alcohol level after excessive alcohol intake⠀

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Due to alcohol often leading to dehydration (Roberts 1963), foods rich in water and/or electrolytes such as watermelon, berries, coconuts, bananas etc are other great food sources in order to rehydrate after a bender⠀

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Zinc deficiency or altered zinc metabolism is frequently observed in heavy alcohol drinkers (Mohammad et al 2012) thus foods such as red meat, shellfish, nuts, eggs, dark chocolate can be great additions to ensure ye prevent deficiency⠀

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Both Omega 3 & 6 -have shown to be effective at reducing alcohol-induced intestinal and liver injury following severe alcohol consumption (Nanji et al 1989, Ronis et al 2004) helping to fight inflammation (as above)⠀

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Alcohol consumption has shown to acutely decrease MPS & mTOR signalling by up to 37% however lessened to 24% when taken with protein (Parr et al 2014, Steiner et al 2014) thus any high protein food during/after the consumption of excessive alcohol has the potential to reduce the negative influences experienced on anabolic signalling (good for gains)⠀

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Credit – @smurray_32⠀

#cleaneating #healthyeating #nutrition #cleaneats #mealprep #chicken #foodprep # #fitfood #protein #weightloss #mealplan #paleo #meat #dinner



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