“Alcohol and Fitness”

I’ve been asked this question more times than I can count so I thought it was about time I address it…

Drinking and training typically don’t go together, let’s just be honest from the start…BUT is that really necessary? That’s exactly what I want to discuss…

There are a few facts when it comes to alcohol…

  1. Alcohol doesn’t contain any macronutrients (Protein, Carbs or Fat)
  2. Alcohol still contains calories. 7 calories per gram to be exact (Protein and Carbs are 4 cals per gram and Fat is 9 cals per gram) so it’s in the middle in terms of energy BUT it provides your body with NO nutrients.

Okay, so now that that’s clear here are a few facts when it comes to alcohol and muscle building:

  1. Alcohol causes dehydration.
  2. Studies have shown that alcohol can decrease your natural testosterone levels for up to 36 hours after drinking.
  3. Studies have also shown that it can decrease protein synthesis by up to 20 % (This is basically your bodies ability to recover)
  4. Training intensity may decrease the next day. Obviously no one wants to give their all when they have a hangover.

Okay, so now let’s look at alcohol and fat loss…

  1. Alcohol obviously contains calories and these calories can add up pretty quickly.
  2. Alcohol has also shown to decrease your leptin levels (the hormone that makes you feel full) which is why you may feel hungrier after drinking.
  3. Alcohol often impairs our judgement and can lead to eating the wrong sort of things without thinking.
  4. The bodies ability to process the calories in the food that we are eating is pretty poor when alcohol is in our systems. Alcohol is a toxin (it’s poisonous) so your body will want to get rid of it FIRST…It prioritizes metabolizing alcohol over the food we have eaten.

BUT and there is a ‘but’…

Alcohol is social and making memories trumps counting calories ANYDAY!!!!

So you CAN drink but you’ll need to be weary about what you are drinking and try your best to fit it into your plan and your lifestyle…

My suggestions: If you are working towards a health and fitness goal, GO OUT…be social BUT try stick to spirits…Those are easier to track and account for in your daily food intake…

You can actually track your alcohol on MyFitnessPal as well.
– I suggest ‘saving’ calories throughout the day so you have those calories to ‘spend’ later on.
– Drink plenty of water in between drinks.
– Have some healthy snacks ready and available to snack on when you get home. I always make some protein waffles, protein brownies or a bowl cake.
– Take something like milk thistle to help get the toxins out of your body as quickly as possible!

If you are merely training as a way of life and just trying to live your best life…You CAN include alcohol in your diet BUT you just bare in mind that you probably will be hindering your long term progress…In the grand scheme of things, though, does that really matter? The choice is up to you…

So to summarize…As I said earlier, Count memories NOT calories…Life is so short, it would be silly to do anything less…BUT if you are working towards a specific goal, just be mindful about what you are putting into your body x



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