OK – We all know alcohol isn’t good for the body, nor is it good for the body during exercise or for weight loss/muscle gain goals. So, considering this is common knowledge and – keeping in mind the need for balance in life – this blog is going to aim to zone in on the details of why – so, we can make better decisions and plan our drinking for less detrimental effects.
How does Alcohol affect the body?
Dehydration
Alcohol is a diuretic, meaning it will cause you to use the washroom more often. Studies show for every 10ml alcoholic drink you consume, you are likely to urinate 100ml more than you consume. This is due to alcohol’s ability to interfere with your body’s production of vasopressin, or antidiuretic hormone (ADH). Vasopressin causes your body to hold onto water, which limits the amount of urine output.
However, it is important to note, not all alcoholic drinks are the same in alcoholic volume (ABV). Beer, for example, has a higher water content than wine or liquor so it can be assumed will not cause as severe dehydration.
Decrease in Muscle Strength and Stamina
Drinking alcohol will inhibit the production of testosterone and growth hormone, both of which are vital in the role of growing/repairing muscles and fat loss. Research has shown that testosterone can drop in as little as 30 minutes after consuming alcohol – which would show that drinking before or after exercise is a counterproductive activity if your goal is to grow muscle or lose fat (which is most peoples goal!)
Empty Calories and Absorption of Nutrients
- Beer (1 can 355ml) = 154 calories
- 25ml Vodka (1 serving/shot) = 54 calories
- 1 Glass Wine (150ml) = 123 calories
Judging from the list above its clear to see the level of calories varies. Vodka for example seems low, however, unless you’re mixing your vodka with a low calorie mixer or just enjoying it as is – the calorie content usually goes up significantly due to the drink it’s mixed with. Most of the time alcoholic drinks are not enjoyed as one lone drink, usually once one is consumed the ball starts rolling, inhibitions are reduced and we get that good feeling to have another, very easily consuming 3 or 4. Now the calories have been racked up.
The problem with calories consumed in alcohol form is that they hold no value whatsoever for the body. They are not absorbed and used for anything useful and also inhibit the ability of the body to absorb nutrients consumed in foods that day. Alcohol is a poison and is treated that was by the body – meaning the body will prioritize and process it before anything else. Simply put – if you consumed a pizza at the same time as alcohol – guess what – the 1000 or so calories from that pizza are not going to get burned any time soon and will turn into stored energy (fat) for later use while the body uses the calories in the alcohol. So if your goal is weight loss, you may want to consider how you prioritize your calories.
Obstructs Recovery process
Rehydration is key to recovery after exercise, especially summer time exercise. Unfortunately, the summer is usually the time where we enjoy a couple more drinks than usual. A 1LB reduction in body weight due to exercise can be converted in 500ml of water that needs to be consumed post exercise to replace those lost bodily fluids. Now considering what was stated above about alcohol dehydrating the body we can conclude that alcohol consumption on top of the dehydrating effects of exercise would be catastrophic for the bodies recovery. Water is essential to deliver nutrients, electrolytes and hormones necessary to the cells in order to recover. If we fail to rehydrate adequately we are subjecting the body to high levels of stress which may result in injury, adrenal fatigue, low energy, sickness and will reduce the amount of exercise we are able to do (consistency).
Prevention of Quality Sleep
I don’t know about you but sleep is one of those non-negotiables for me. If I don’t get enough I find it hard to be as happy, patient or energetic about life as usual. Alcohol is one of those things in life that will rob happiness from the future. Its fun at the time but you will pay for it if overindulgence occurs. Sleep is one of the ways we pay!
Sleep stages are important to consider when it comes to alcohol affects. – if you’ve watched ‘Inception’ you’ll know all about this! 😉
- Awake – this is the time spent in bed before and after falling asleep and can be moments of disturbed sleep or between sleep cycles
- Light Sleep – the body begins to shut down, reduce heart rate and prepares to move into deep sleep
- Deep Sleep – heart rate and blood pressure drop. Muscle growth and repair begins. Brain flushes waste.
- REM Sleep – the deepest stage; dreaming begins and body becomes immobilized to prevent acting out dreams. Memories, problem solving and learning are developed.
A normal nights sleep is usually split into;
2-5% Time Awake
45-55% Light
13-23% Deep
20-25% REM
I’m sure if you have consumed alcohol before bed time you’ll argue that alcohol helps you fall asleep. That is definitely the case due to its sedative nature. However, as the liver enzymes begin to metabolize the alcohol it will begin to disturb your body and ultimately the quality of your sleep. Time awake and in light sleep stages will increase and therefore reduce the amount of time spent in Deep and REM sleep stages. This will lead to the next day being extremely sluggish and result in the body searching for more recovery periods.
Consuming more than 2 drinks before bed can reduce your sleep quality by as much as 40% – which means less muscles recovery/growth, less time developing memories or clearing the brain and will overall reduce mood, energy and lead to depressive mood states.
What can we do to mitigate these effects and live a balanced life?
Creating a protocol for dealing with moments in life where alcohol will be involved is important. We know life is supposed to be lived and enjoyed and for many people (including me) alcohol can enhance moments and create incredible memories that last a life time. What is a celebration without a champagne toast? What is a bachelor/bachelorette party without a few drinks with the lads/lasses? Newcastle United making the Champions League! 😉 These moments will usually involve alcohol. Unless you’re completely TeeTotal (good for you!)
So what strategy can we put in place to enjoy these moments but still make progress?
- Choosing low alcohol volume beverages – light beer – radlers
- Ensuring a ratio of 1:1 – alcoholic drink:water – to stay hydrated and use electrolyte supplement
- Planning meals to prevent over consumption of calories while drinking and post drinking
- Keeping drinking days to a minimum (special events)
- Planning workouts around these special events ensure recovery is prioritized
- Plan lower intensity workouts for the days when alcohol is consumed (vacations)
- Try to limit a maximum of 4 drinks
- Prioritize rest for the following day in order to recover and help immune system
To summarize; alcohol is definitely not something that will help you in any way achieve your goals but it is however, a way to escape and reduce the daily stressors of life (if consumed in moderation). Implementing a strategy to balance special events and an exercise regime is important to create the right mindset when it comes to these moments. Of course life is supposed to be lived to the fullest and this will result in moments where we go off track. Being mindful that progress is not linear and will deviate at times. It is important to develop the mindset of a person focused on the picture as a whole, remaining confident that bumps in the road can be met with a strategy in place to long term balance and success.