Voeding

Drugs and nutrition

Partying is like topsport. Healthy food deserves extra attention as a preparation for a good night out or before going to a festival. Eating healthily and with enough nutrients makes you feel fit. You’ll also be able to handle all those parties better and recover faster after a weekend of partying. But what is ‘healthy’ food? And what are the best things to eat? You’ll find an answer to these and other questions below.

The effect of alcohol and drugs on your body

Prepare

The effect of a drug depends on many different factors. That’s why the same XTC pill can feel different from time to time and for other people. For more information on the different effects drugs can have any why, have a look at this article: drug, set & setting. An important factor contributing to the effect of the drug is what and when you eat. You are especially affected by this when you are taking drugs that are taken orally, such as alcohol, XTC, GHB, a speed bomb, magic mushrooms, spacecake etc. Did you eat right before taking a drug? A full stomach will slow down absorption of the drug and the drug will be absorbed in a less effective manner. Being abstinent from food for a while and having an empty stomach, will cause the drug to be absorbed quite quickly.

We recommend eating enough and eating healthy and, very important, not to skip meals. Your body needs the extra energy and nutrients. You will feel better, will be able to party longer and you will recover a lot faster. Another thing to keep in mind is time. If you have your evening meal at 6 pm and at 3 am you’re having a cocktail at the bar, the last meal is already 9 hours ago! Also, never skip your breakfast, especially when partying at a festival. We all know it’s the most important meal of the day when you are at a festival. It might be your only meal of that day. After all, there’s quite a chance you’ll forget to eat all together. Make sure to come prepared and to have had a healthy and fibrous breakfast.

Alcohol

Laying a proper ‘food-foundation’ before drinking doesn’t necessarily prevent a hangover, but you do get drunk a little less fast. As your belly is full, the food slows down the absorption of alcohol in your stomach. Foods which are rich in carbohydrates will particularly have this effect. Bread, pasta, potatoes and rice are all examples of foods rich in carbohydrates. Foods rich in fats and proteins can also slow down absorption. Butter, cheese, oil and nuts contain a lot of fat, while meat, milk and eggs contain a lot of protein.

This foundation also provides a protective layer inside the stomach, reducing the risk of vomiting. Why is this important? When drinking too much, alcohol stimulates the stomach lining. The stomach will in turn want to get rid of the substance, cramping itself together. When this happens, you’ll feel nauseous and might have to vomit.

XTC/speed

Stimulants or uppers are known to suppress your hunger feeling. When you’re going to use for example XTC or speed, you probably won’t eat much during and right after the experience. You’ll probably use a lot of energy by dancing and walking quite a few kilometres at a festival, and you will probably stay awake a lot longer after using uppers. Hence, eating a decent meal in advance is a very good idea.

GHB

With GHB, the dosage is extremely important and the effect of the same dose can therefore vary widely, depending on whether you have or haven’t eaten beforehand. Taking too much GHB will lead to an overdose and might cause you to pass out. This happens even faster on an empty stomach. On the other hand, passing out in combination with vomiting is a risk of GHB and it is recommended not to eat anything two hours in advance. If you feel that you might pass out, don’t eat!

Eating during use

If you eat after having taken a drug or while being high, it often has a ‘sobering’ effect. You don’t really sober up in the sense that there is less active substance in your body. But you can have the idea of being a bit more sober.

Alcohol

Small amounts of alcohol can stimulate the appetite (by stimulating the stomach) so you feel like eating. You won’t prevent a hangover by snacking. The alcohol is already in your blood and your body is already in the process of breaking down the alcohol. So the hangover is on it’s way.

Why people often feel like a fatty bite is not entirely clear. A possible explanation is that if you go to the snackbar at 3 am, you haven’t eaten anything for about 9 hours. This probably means you have less restraints to give in to those cheesy fries, even though you know it is unhealthy. On top of that, you most likely haven’t stood still but probably danced the night away so you also used more energy.

Larger amounts of food give you a full and satisfied feeling, but do not contribute to a healthy diet. They provide a lot of calories and hardly any important nutrients such as proteins, vitamins and minerals.

Your taste and sense of smell deteriorate.

XTC/speed

During and after the use of XTC, MDMA, speed or cocaine, you are usually not feeling hungry. This is a side effect due to increased serotonin and dopamine in your brain. Moreover, it is more difficult to eat because of the reduced saliva production. This means your sodium levels will drop. On top of that, peeing usually becomes a challenge after using MDMA, which ensures that your kidneys excrete less water through the urine. When you drink a lot of water, your sodium level in your blood goes down. You can easily prevent this sodium deficiency by eating some salty fries or by drinking a ready-made soup or some broth.

Cannabis and the munchies

Many potheads have experience with getting the munchies after smoking cannabis. That’s because THC stimulates the hunger center in the brain. What’s more, your metabolism speeds up which leads to feeling hungrier.

Cannabis increases the intensity and sensitivity of the senses (seeing, hearing, smelling, feeling, tasting). It may well be that those chips/grapes/chocolate or whatever other snack you’re having tastes much better, so you also want to eat more of it.

When using cannabis regularly or consecutively for a long time, you’ll be less likely to experience the munchies. This is because your brain gets used to the effect of THC.

Psychedelics

Whether or not you get hungry after using psychedelics depends on the drug, the person and the situation. Magic mushrooms usually reduce the feeling of hunger. The taste sensation can however become more intense which makes it very tasty to eat. There are many different psychedelics and with some psychedelics like LSD the trip can last for a long time. With long lasting psychedelics it’s a good idea to eat something healthy every now and then, to have enough energy for the trip, otherwise it can get quite heavy. Your body really needs that energy.

You’ll also feel a bit more grounded after eating during a trip. If you’re feeling a bit overwhelmed or if it all goes a bit too fast, eating is a good idea!

Repair

After a weekend of partying and alcohol or drug use, you can have a hangover. Alcohol and drugs both contain toxins that need to be broken down by your body, which takes time. A lack of sleep, dehydration due to for example alcohol consumption, an XTC-dip (feeling blue) or reduced appetite all contribute to that hangover feeling. Using drugs depletes your body’s energy supply, which means it has to work extra hard to process all those toxins. You can help your body recover by drinking enough water (but not too much), getting enough sleep and eating certain nutrients.

Helping nutrients

Anti-oxidants

Antioxidants help to neutralise certain harmful substances (so-called ‘free radicals’) in your body. Research in animals shows that antioxidants can reduce oxidative stress and possible brain damage caused by XTC, speed and excessive alcohol consumption. Vitamin C and E are well-known examples of antioxidants. Fruit and vegetables both contain vitamin C. Nuts and vegetable oil, such a sunflower, contain vitamin E. These may have a life-extending effect and counteract aging of your body.

At the top of the ‘free radical’ pyramid are plums, raisins and blueberries. Another very healthy option is green tea or turmeric (you’ll find this spice in curries).

And let’s not forget the fats! So-called Omega-3 fatty acids are polyunsaturated fatty acids that your body does not produce by itself. The body needs them to generate certain hormones and they are an important component of all the cell walls in your body. This makes them important for the development and health of your brain. Omega-3 has a protective effect on your immune system and protects against cardiovascular diseases. There are indications that it also has a protective effect against depression. Omega-3 fatty acids can be found in fish such as salmon and herring, but also in nuts such as pecans and walnuts and in vegetable oil.

As it is very important to prevent damage, make sure you eat those veggies, nuts and fish before you take your XTC pill or other drugs. Those free radicals have already done their job long before you take an omega-3 fatty acid sandwich. It’s important to prevent damage by having those antioxidants, etc. at the right time when the radicals are formed. Otherwise it’s really too late!

Vitamine B1 and alcohol

Too much alcohol combined with a unhealthy diet can cause vitamin B1 deficiency. The body needs a lot of vitamin B1 to be able to break down the alcohol. In addition, alcohol impedes the absorption of vitamin B1. This deficiency can then have consequences for memory, critical and analytical thinking and concentration. Vitamin B1 can be found in wholegrain cereals, bread, potatoes, pork, meat products, vegetables, legumes, brown rice, and multigrain biscuits such as Liga EverGreen and FruitKick.

Fat

Your body needs fat: it gives you energy, keeps you warm and is an important building block in your body. But there is an important difference between healthy and unhealthy fat.

Unsaturated fats are the healthy fats, because they can lower cholesterol levels in the blood. Low cholesterol reduces the risk of cardiovascular disease. Unsaturated fat can be found in olive oil, nuts, linseeds and avocados.

Saturated fats are the unhealthy fats, because they increase the cholesterol level in the blood. A high cholesterol level increases the risk of cardiovascular disease. Saturated fat can be found in fatty meat, whole milk products, butter, frying fat, cheese, biscuits, ice cream, chocolate and snacks.

Food supplements

Fresh feed, such as fruits and vegetables, grains and proteins are of course the best way to get your nutrients. If you don’t like or eat fish, you can also use an omega-3 food supplement. Please note that the latter should NOT contain omega-6 or omega-9 fatty acids! You can also take vitamins C and E as a supplement. Especially vitamine E is better taken from foods in stead of supplements. but if you choose to take supplements make sure you buy supplements that contain all forms of vitamine E and not just a few.

If you have planned a party, it is advisable to take these food supplements before, during and after the party. Please note that taking high doses of supplements on a daily basis is not recommended.

Other suitable supplements are coenzyme Q10, alpha-lipoic acid (R-alpha-lipoic acid specifically; this is the biologically active form) and milk thistle (besides antioxidant also a protector of the liver). These supplements are for sale at natural health shops. To help you sleep, melatonin can be taken as a supplement. But beware: melatonin is a hormone that determines the biorhythm. So it is important to only take it in the evening and follow the instructions on the package!

Certan drugs such as MDMA and XTC drain your serotonin, leading to the tuesday dip also known as suicide tuesda. A supplement called L-tryptophan can keep the serotonin levels up and thus reduce your hangover. Take 1 or 2 capsules in the days after use. Make sure to leave at least a full 24 hours between taking the the drugs and the supplement. Taking L-tryptophan during or too short after ecstasy use may increase the chance of developing serotonin syndrome.

Want to know more about L-tryptophan and 5-HTP and reducing the Tuesday dip? Read our extensive article on the subject here (Dutch only).

Foods which are rich in anti-oxidants and/or omega-3 fatty acids

Fruit

Blueberries
Blackcurrants
Papayas
Kiwis
Oranges
Lemons
Strawberries
Raspberries
Blackberries
Grapes
Bananas

Vegetables

Paprika/capsicum
Different types of cabbages
Tomatoes
Garlic
Broccoli

Fish

Salmon
Mackerel
Trout
Sardines
Herring

Herbs

Rede pepper
Chilies
Cayenne pepper
Turmeric
Parsley

And

Green tea
Black tea
Raisins

Recepten

Here’s a small selection of recipes that we as Unity consider our ‘repair food’!

Shakes & smoothies

There’s endless variation with shakes and smoothies. Don’t have a standing mixer? Try using a hand mixer and a deep cup. You can mix different fruits, add nuts, (vegan) yoghurt or milk, juice, herbs; you name it. So you always discover a new tasty drink! You can use juice from a can, freshly squeezed or even use frozen fruit. Anything is possible, but remember: the fresher the better!

Here are some examples for inspiration. Share your perfect shake with us via [email protected], Facebook of op Instagram!

Blueberry smoothie with yoghurt and honey

Blueberries (around 150 gram)
Yoghurt or vanilla yoghurt
1 teaspoon of honey

Prepare: Everything in the blender, shake it! And some ginger if you like it a bit more spicey.

Tropical shake with fresh orange juice

(drink these mainly before and after the use of drugs)

2 to 3 oranges
1 banana
1 passionfruit or a dash of tropical juice
1 teaspoon of honey
1 big tablespoon coconut milk

How to prepare: Squeeze the oranges and add the juice in the blender. Add in the other ingredients. Blend them well, and enjoy!

Smoothie with banana and chocolate

1 banana
¾ glass of milk or a combination of milke and yoghurt. Or use any vegan version.
1 tablespoon cacoa powder or raw chocolate powder
1 tablespoon dessicated coconut or coconut milk

How to prepare: Put the banana and the milk (or yoghurt) in the blender. Turn on the blender. While mixing, add the cocoa powder and coconut. Give it a few more stirs and you’re done!

Smoothie with mango, pumpkin, banana and cinnamon

half a mango
piece of pumpkin the size of half a mango
1 banana
bit of cinnamon
soy milk

How to prepare: put it all in the blender and blend! Add soy milk or other milky substances or juice to taste.

Soup

Broccolisoup (serves 2)

1 stock cube
1 broccoli
2 onions
2 garlic cloves
125 ml créme fraiche or double cream

Method of preparation: Cut the onions and garlic, and fry for a few minutes in olive oil. Chop up the broccoli and add to the pot together with the stock cube. Add water (make sure everything’s just about covered) and bring to a boil. Simmer for about 15 minutes, remove from the heating source and blend using a mixer or blender. Once the soup’s smooth, add in the creme fraiche or double cream, stir and serve. Tip: garnish with pieces of smoked salmon.

Carrot lentil soup (serves 4)

2 tablespoons oil
2 onions, chopped
300 grams carrot, sliced
1 can of lentils of 400 gram (or 250 g dried red lentils)
1 can of coconut milk
1 teaspoon red currypaste
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon ground coriander (or fresh coriander)
1 vegetable stock cube

Method of preparation: Heat the oil. Fry the onion and carrot. Stir in the herbs, the curry paste and the lentils. Add a litre of water and the stock cube and cook for 15 to 20 minutes. Add the coconut milk and heat briefly. Optional: take part of the soup (about one third) and grind it in the blender. Then add again to the rest of the soup. Tip: Tasty with naan bread!

Pasta and salad

Penne with salmon and broccolli (serves 2)

200 g penne (100g penne per person)
a dash of olive oil
1 clove of garlic
300 gr broccoli in small parts
smoked salmon (100-150g) in shreds

How to prepare: Cook the penne according to the instructions on the package. Boil the broccoli florets for about 5 minutes until they are al dente (not too soft). Heat the oil and fry the garlic gently. Spoon the broccoli, the cooked pasta and the sour cream into this pan and mix it together. Season to taste with salt and pepper. Spoon the penne into plates and divide the salmon slices over it.

Tip: Fry other vegetables with the garlic, such as onion, bell peppers or mushrooms.

Couscous salad (serves 2)

150 g couscous
small onion, chopped
1 sweet pepper in small pieces
250 g cherry tomatoes cut into quarters
100 to 150 g lettuce, like romaine or oak leaf lettuce
Sprigs of fresh mint or coriander
1 tin of chickpeas, 400 grams, drained
1 tin of lentils, 400 grams, drained
a hand of raisins, left in hot water for a whlie to soften them a bit
herbs: pepper, salt, ground cumin, ground coriander and to taste sesame seeds or sesame oil

Method of preparation: Prepare the couscous according to the instructions on the package. Leave to cool. Then add the remaining ingredients and mix everything together well.

Unity tips

always make sure people can eat themselves. Never force someone to eat or put food in someone’s mouth
Get groceries in advance
Think about what you want to eat in advance and how best to take it with you to a party or festival
Prepare your soups and shake at home in advance, so you don’t have to cook after the party
Eat slowly.

Do you have any other nice tips to share with your fellow party animals? Mail us with your suggestions! For other questions about healthy food and substance use you can send an email to [email protected]