Dr Justus Apffelstaedt: Why wine and workouts aren’t in conflict

Regular readers of this column will know that I am a firm proponent of regular exercise as part of a healthy lifestyle. At the same time, it is well documented, that alcohol misuse can lead to significant muscle loss. Does it therefore follow, that moderate wine consumption and a recreational exercise program are mutually exclusive?

On this occasion, I will look at resistance training, which trains muscle power and builds muscle bulk as opposed to cardiovascular (endurance) training, which will be commented on in a forthcoming column. Resistance exercise leads to a certain level of muscle damage which may be ameliorated by anti-oxidants but also needs to be repaired. Wine contains two components that are important in muscle metabolism: Alcohol and anti-oxidants in the form of polyphenols such as resveratrol but also tannins and anthocyanins. The scientific evidence is that moderate alcohol consumption does not alter general blood parameters relating to muscle metabolism; the list here is quite exhaustive and includes simple measures such as: Creatine kinase, a measure of muscle damage; lactate as a measure of anaerobic stress; hormones such as cortisol, a general stress hormone; testosterone and estradiol, both a measure of metabolism status; inflammatory parameters such as c-reactive protein, leukocytes and cytokines.

As for more complex, direct measures of muscle metabolism, one can only salute the heroism of a group of Australian athletes. These intrepid individuals suffered in the name of science for a detailed study of muscle metabolism in recovery after strenuous leg exercise followed by the consumption of defined chemical mixtures: A protein solution, a protein and alcohol solution and a carbohydrate and alcohol solution. The fluids were consumed immediately after and again 4 hours after exercise. Muscle biopsies were taken from their legs at rest, at two and eight hours after exercise for a detailed study of muscle metabolism.

Just imagine, having your muscle biopsied, then exercising hard and having to drink (for the alcohol assigned part of the trial) the equivalent of one bottle of wine in one go and have your already sore muscles biopsied twice more! At least now we know that indeed after a protein drink without alcohol muscle recovery metabolism is most active, followed by the alcohol-protein drink and lastly by the alcohol-carbohydrate drink. Differences were significant, but not large. Does this then also reflect in practical measures of muscle performance? In an exhaustive review of alcohol consumption and recovery after resistance exercise no differences were found in muscle power, force, endurance and soreness.  

Is it then right to speculate that the anti-oxidants in wine may help with training? I am not aware of any studies on wine in particular and it would anyway be difficult to separate the effects of the anti-oxidant polyphenols from the effects of alcohol. There are, however, a number of studies which have assessed anti-oxidants (such as Vitamins E or C or resveratrol, a wine polyphenol) as such given before exercise. Again, there is little evidence, that these achieve anything in an exercise program other than a minor decrease in perceived muscle soreness. A caveat here is that that the anti-oxidants were given in high dosages and in these dosages may actually impair certain mechanisms by which muscles recover after exercise.

So, it is safe to conclude that moderate wine consumption does not interfere with nor enhance a resistance exercise program and so both have their rightful place in a healthy lifestyle. One should, however, better not drink a bottle of wine immediately after exercise. But what is the best sequence? Ever wondered why your neighborhood sports club is fullest early in the morning? Indeed, the human body’s biorhythm is tuned for exercise in the morning with stress hormone levels peaking at about 4 a.m. The best time for exercise therefore is early morning. Conversely, the best time to enjoy your daily glass of wine is in the evening, when the health club is empty and the local wine bar full. Cheers to that!

• Dr. Justus Apffelstaedt is a specialist in breast and thyroid health, leading Apffelstaedt & Associates in Cape Town and Windhoek. A surgeon with a specific interest in surgical oncology and researcher, he was Associate Professor of Surgery at Stellenbosch University (1994–2017) and Head of Surgical Oncology, managing 1,000-plus cancer cases annually. He has more than 50 publications, shaped South Africa’s breast cancer screening policy, and co-founded Breast Surgery International. A sought-after speaker, he has given over 100 international lectures. He also holds an MBA and a Diploma in Wine. Through Apffelstaedt & Associates, he continues to advance specialized, patient-centered care in Southern Africa.