There are numerous effects that alcohol can have on our body when we are working towards our fitness goals, whether that be fat loss or muscle gain.
What you may have heard is “alcohol kills muscle protein synthesis”, which is true, to a degree. Drinking more than 4 standards can result in a 24-37% loss of muscle protein synthesis. Interestingly, however, this effect is less in women. This percentage is on the lower end when alcohol is consumed along side protein.
The body prioritizes alcohol as an energy source. This means, that instead of burning carbs or fat for energy, your body burns alcohol first, leaving the fats and carbs behind. This is because your body sees alcohol as poison, and it has to get out of the body as quickly as possible. This phenomenon also means that your body may not properly utilize the proteins to rebuild muscle, resulting in potentially lesser gains
MORE ALCOHOL = MORE CALORIES:
Alcohol has 7 calories per gram, which is very calorie-dense compared to protein and carbs, at 4 calories per gram. So, the excess carbs and fats that aren’t being utilized for energy are instead stored as fat. Therefore, alcohol can make losing weight significantly harder if you have a couple of casual drinks every day, on top of your usual calories.
A Lot of alcohols are very sugar / calorie-dense. Certain wines such as Muscat and Port are high in sugar. Cider is the most calorie-dense alcohol due to the sugars used. Many RTDs can also be high in sugar.
Alcohol habits:
Drinking alcohol is also correlated with binge eating. Alcohol may make you crave food, and if you’re drunk, you will cave quickly. This can be detrimental when trying to lose weight. However, when trying to gain muscle, eating something after you are finished drinking may help your body feed your muscles adequately. Plus, less hangover. Which if you are training the next day, is crucial.
Speaking of hangovers, these can be worse than actual drinking for your gain. Alcohol dehydrates you. Since water is essential for your body to function properly, it also affects muscle protein synthesis. Being properly hydrated is also shown to increase metabolism. So, if you are dehydrated, you are burning less calories. Being hungover will also bean your performance in the gym is worse. So, try to time your rest days for after drinking.
Sleep:
One of the most important aspects for building muscle is sleep! Numerous studies have repeatedly shown the positive association between consistent high-quality sleep and muscle growth. When we drink, we often stay up later and get less sleep. It also decreases our sleep quality. Sleep is essential to our body functioning properly and ensuring our training is working.
Something else interesting: light drinking (2-3 drinks) can slightly boost testosterone in males. Although not to an anabolic (muscle growth) degree. However, heavy drinking (ending up in hospital) drops testosterone drastically. But does not affect women.
“But I still want to get drunk!” – Abe
- Ensure you stay in a calorie deficit that includes calories from alcohol in your daily intake.
- Avoid binge eating after drinking or when hangover.
- Plan a scheduled rest day after drinking.
- Drink plenty of water while and after drinking
- Try to get as much sleep as you can on the big night.
- Discipline. Make sure you stick to your plan. If you know you will drink on the one day, then stick to that plan. The most common way people fail in the long term is by losing discipline. Do not start telling yourself “It’s only one more day” “It’s only one more drink on a Tuesday night” because then we lose control over ourselves. One day turns into 2, then 3, etc.
STAY DISCIPLINED
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