Alcohol and exercise: your biggest enemy in the gym
Alcohol often seems like a minor indulgence: a glass of wine, a bottle of beer or a drink with friends. If your goal is to build muscle, burn fat or simply recover better, it helps to understand what actually happens in your body.
Translated from Body magazine
Why does alcohol matter when you train?
Those of us who train do not live in a bubble. Christmas, Midsummer, birthdays, a sauna after a long week — in many social circles, alcohol is an entirely normal part of the evening. A beer or two while watching football hardly seems like the end of the world.
The simple truth is that your body does not treat alcohol as a recovery drink. An alcoholic drink is something your body has to start processing immediately. That can push sleep quality, muscle recovery, fat burning and appetite control down the priority list.
There has also been discussion of a possible link between moderate alcohol consumption and a lower risk of cardiovascular disease. For example, increases in good cholesterol and decreases in bad cholesterol have been cited. The polyphenols in red wine have also attracted plenty of attention.
But that does not make alcohol a health product. Excessive and frequent consumption can increase the risk of heart disease, stroke, sudden cardiac arrest, liver damage, cancer and hormonal disorders. If training matters to you, you cannot simply ignore that side of the equation.
How does alcohol affect hormones?
When it comes to building muscle, one major factor is your hormonal environment. Alcohol can increase cortisol production. Cortisol is not inherently a bad hormone, but persistently high levels do not support muscle growth. That is one reason why heavy drinking and being in great shape do not go well together.
Researchers have also studied alcohol’s effects on growth hormone and testosterone. Growth hormone release is particularly important at night, when your body recovers. If an alcoholic drink disrupts your sleep and interferes with the natural release of growth hormone, the next day’s workout is often harder and recovery is slower.
For men, testosterone matters too. Alcohol can lower testosterone levels while increasing the effects of estrogen. Over time, that can mean reduced muscle growth, a lower libido, fertility problems and a general lack of energy. Frankly, that is hardly the direction most gym-goers want to take.
Excessive alcohol consumption can also disrupt hormonal balance in women. The original article highlighted increased estrogen levels, breast cancer risk, menstrual irregularities and infertility. These are not minor side effects you can offset with one solid leg day.
Alcohol, calories and fat burning
If your goal is to lose weight, alcoholic drinks can be especially deceptive. They do not fill you up like real food, but they certainly provide energy. Alcohol provides seven calories per gram, while fat provides nine calories per gram. The gap is nowhere near as large as many people think.
Alcohol also inhibits the use of fat for energy. Your body wants to deal with alcohol first, so fat burning can temporarily take a back seat. Then there are the so-called empty calories — energy without protein, dietary fiber, vitamins or minerals.
Appetite makes matters worse. In one study, participants were given either an aperitif or fruit juice before lunch. Those who drank alcohol ate 200 more calories at lunch and did not compensate by eating less later. What does that mean in practice? One drink can also lead to an extra portion of fries, a pastry or a late-night sandwich.
That does not mean one party will ruin your fitness. The problem starts when the exception becomes the routine. If several evenings a week involve alcohol, extra snacks and too little sleep, your results will gradually suffer.
Alcohol and finding a balance
Would giving up alcohol altogether be best? For your health and athletic progress, it is the clear choice. But in real life, people do not always make ideal decisions. That is why it makes sense to save alcoholic drinks for special occasions instead of making them a daily habit.
The original article described a moderate intake as 10 grams per day for women and 20 grams for men. For comparison, a bottle of beer (330 ml), a glass of wine (120ml) or 40ml of vodka contains 12 grams of alcohol. These figures help show how quickly you can reach that limit.
If you want to stay in shape, make your choices before your first drink. Eat a proper protein-rich meal, drink water and decide in advance how many drinks you will have. The next day, do not punish yourself with an extreme workout. Gentle activity, normal meals and sleep are a better approach.
To reduce your risk of cardiovascular disease, it makes more sense to focus on food and exercise: more sources of omega-3 fatty acids, antioxidants, dietary fiber and protein, fewer excess carbohydrates, and regular strength and aerobic training. As a bonus, you will build a stronger, fitter and more toned body.
FAQ: alcohol and training
Will one beer after a workout ruin my results?
One beer will not undo months of work. However, alcohol can impair sleep, recovery and appetite control, especially if drinking becomes frequent.
Does alcohol interfere with muscle growth?
Yes, heavy alcohol consumption can interfere with the release of growth hormone and testosterone and inhibit protein synthesis. These processes are important for muscle growth.
What is the best approach if I still want to party?
Keep your intake low, avoid drinking on several consecutive days and plan to spend the next day recovering. Above all, make sure alcoholic drinks do not become a regular part of your training week.
Author: Rosin
Source: WHO – physical activity.
Come and train! ArtGym
