This is the age old question, will drinking effect my progress? the straight up answer..yes. But I think its important to know just how it will effect your body before you make a decision whether to drink or not this weekend.
I am definitely not saying you shouldn't drink, life is all about doing what you enjoy and if you like to have a drink once in a while then that's fine. I myself am prone to the odd night out, and I believe it's important not to judge either way. Some people don't like drinking, and that's perfectly acceptable. Likewise, there is no need to judge a person who enjoys it either!
Alchohol and Digestion
Once you ingest food, it has to be digested for nutrients. These nutrients are ESSENTIAL in bodily processes. Digestion begins in the mouth, and proceeds throughout the stomach and small intestines. Food can be broken down by enzymes or mechanically. Alcohol can effect the breaking down of the foods we consume by inhibition of enzyme production, it can also effect the body's ability to absorb digested foods (nutrients) by damaging the cell lining. e.g. - glucose, folate and water.
Alcohol also impairs the digestion of protein to amino acids. As well as protein synthesis, which as you know is essential in muscle growth.
Drinking is associated with deficiencies in many vitamins and minerals, these vitamins and minerals are needed by the body to function normally..whether it be growth and repair, a normal metabolism or taking care of your vital organs.
Okay, so the body doesn't get all the nutrients it needs..but what does this REALLY mean for our bodies in terms of muscle gain?
As I've stated previously, the body needs vitamins and minerals to facilitate physiological functions such as energy production, muscle contraction as well as growth and repair.
Type II muscle fibres have the most potential for growth, and studies have shown that alcohol produces a 30% reduction in synthesis of these fibres.
This not only will effect the muscle building process, but it will also effect your performance in the gym. And of course, this will lead to the hindering of improvements in your physique. Studies have confirmed that after a single alcoholic beverage, the body's metabolism may not function as normal for up to 3 days after consumption. This means..our bodies aren't burning fat efficiently, nor are they synthesising muscle optimally along with the fact our energy metabolism is not as efficient for a whole 3 days.
Exercising alone means that you need more nutrients than the average sedentary person just to maintain a healthy body. Exercising also means putting a lot of additional stress on your immune system, all this stress can often lead to illness. Thus, it is vital we are consuming adequate micros to counteract these effects.
Alcohol is also a diuretic, and we all know that water is vital in bodily processes including muscle synthesis. The obvious answer here is to ensure that if you're drinking alcohol, you're drinking water too. (This will also prevent the dreaded hangover too)
Therefore, the consumption of alcohol regularly will disrupt the muscle building process greatly. So, if you like a drink or two..it is vital you provide your body with extra nutrients to compensate to get your body feeling its normal self as quickly as possible. This means, lots of fruits and vegetables, high protein foods as well as supplementation if you feel the need to.
Personally, I use udos choice green powder every day to ensure I get all the essential vitamins and minerals. I make an extra effort to consume this after a night out, as I know all my bodily functions are disrupted and I want to be getting back to my normal self as quickly as possible.
Alcohol and fat
In addition to this, alcohol in itself is rather high in calories. Per gram it has 7 calories, fat has 9. So it is rather close to fat in terms of calories.
There's also this idea that alcohol makes us eat more. This is not the case with everyone, however..think about it. If you're drinking alcohol and these calories are being directly utilised for energy..then what's happening to the food you consume whilst drinking?
Calories and drinks (https://www.12wbt.com/blog/nutrition/which-alcohol-has-the-least-calories/)
Beverage
| Average Bar Serve | Calories |
| Red wine (13.5%) | 150ml | 100 – 120 |
| White wine (11.5%) | 150ml | 70 – 120 |
| Sparkling wine (11.5%) | 150ml | 70 – 120 |
| Full-strength beer (4.8%) | 425ml schooner | 155 |
| Premix gin and tonic (4.5%) | 375 ml can | 320 |
| Vodka with soda (40%) | 30ml spirit plus 150ml soda | 64 |
| Rum and cola (4.6%) | 375ml can | 248 |
| Gin and tonic (4.5%) | 30ml spirit plus 250 ml tonic | 200 |
| Piña Colada (13%) | 150ml | 290-480 |
Alcohol and Hormones
Hormones are important in regulating body processes such as growth and development, sexual reproduction and production of energy. Alcohol can affect the synthesis, release and utilisation of hormones. Lets take a look at testosterone. Testosterone is the male sex hormone, alcohol can impair production of this hormone and thus directly effects reproductive processes. Moreover, this hormone is also an important part of muscle growth. Testosterone causes increased muscle mass, it also causes raises in the basal metabolic rate and therefore decreases in this hormone will lower the incidence of both these processes.
The growth hormone..Another hormone associated with muscle gain and fat loss, and surprise surprise..alcohol also impairs this hormone too. Additionally, alcohol can increase the stress hormone cortisol which is associated with muscle loss.
Other problems
Glucose metabolism
When we consume sugar, insulin is released by the pancreas to regulate blood sugar. Impairment of this function is what is called diabetes. Diabetes is associated with problems such as - increased risk of a heart attack, nerve damage and kidney damage. Pretty much, avoid it at all costs. Chronic alcohol consumption can lead to insulin resistance and increase the risk of diabetes. Alcohol can also damage the pancreas which is responsible for the release of insulin.
Liver damage
The liver itself is a very important organ. Not only is it responsible for the regulation of blood glucose levels, it plays a vital role in fat and cholesterol metabolism. Excessive alcohol consumption impairs these functions, it also causes a build up of fatty acids in the liver as well as scarring of the tissue.
Bone metabolism
Not only does alcohol affect the uptake of calcium, it impairs the body's ability to produce new bone. As a bodybuilder, this produces a world of problems such as increased risk of bone fracture and even osteoporosis.
Immune function
Those who consume high volumes generally have a weaker immune system. And as intense exercise also puts a strain on the immune system, both combined could leave you a little worse for wear.
How to get back on track after a night out
Okay, so you've got up..your not feeling too great. You're sore and sorry, and the first thing that crosses your mind is.. shall I train? shall I try counteract all the unhealthy crimes I committed last night?
I personally do not train on a hangover..why? because the cause of a hangover itself is dehydration. Training in a dehydrated state is a recipe for disaster. Your body is also lacking electrolytes vital for normal functioning. This can also mean poor temperature regulation, so getting all hot and sweaty is not the best idea. This 'sweat it out' idea is really not the best solution, and rest is. However, if you REAAALLLY need to exercise then the best form is light work, perhaps a walk or something non strenuous but make sure you drink lots of water or alternatively a drink with lots of electrolytes.
Another reason not to train hungover is the fact that you simply won't be training your best, your body is also in a pretty fragile state and applying yet more pressure on it could lead you to feel even worse or induce illness.
Take a walk outside or relax and put your feet up. You'll feel a lot better for it the next day as your body will have had more of a chance to return to normal and you'll be able to give training a better go.
As with nutrition, the common occurrence seems to be eating something very unhealthy as a 'hangover cure' but really what your body is craving is something nutritious, something to restore its usual state as quickly as possible. Nutrient dense foods are the way to go! Here are some key hangover curing foods
- Eggs - These not only provide easily digestible protein, but they contain cysteine which is said to help 'mop up' any additional alcohol in the system
- Coconut water - Coconut water is full of electrolytes such as potassium which will assist in rehydrating you, it also tastes awesome.
- Bananas - like coconut water they are high in potassium, they're a good source of energy that doesn't put too much pressure on your very fragile tummy.
- Green tea - The stuff of miracles. Green tea is filled with antioxidants, these make for a quicker recovery.
- Salmon - Salmon is an excellent source of essential fatty acids, it also contains vitamin B12 which is vital for an efficient metabolism.
- Greens/green powder - This really doesn't need explaining, a smoothie containing greens or lots of veg with your dinner will provide you with a wide variety of vitamins and minerals you need.
- Complex carbs - Try and stay away from simple carbs, give your body a rest from all things potentially damaging to it and stick to complex carbohydrates in wholegrains and sweet potato. These healthier versions of their simple carb bros also pack more vitamins/minerals.
- Water - last but definitely not least..its our old friend H20, GET IT DOWN YA LADS.
Conclusion
So these are the facts. Drinking and muscle gain do not come hand in hand, nor does drinking and health. But I think it's important to understand just what effects drinking has so when you look at your lifestyle, you can see what factors play their part in your physique. If you're not seeing the results you want and wondering why..when your diet's on point..you're training hard but you're out drinking every weekend then there's your answer.
In my opinion, missing out on a few nights out in pursuit of reaching your goals is normal and doesn't always mean you're depriving yourself. Prioritising your goal will ultimately leave you feeling more fulfilled and happier. Some nights out are just not worth it, but others..the special ones that you feel you'd prefer to attend, special occasions with loved ones or good friends, those nights where memories are made. Those are the ones that you should allow yourself a 'free pass' for, a few nights out with a little too much alcohol are fine in moderation. Weigh out your options, evaluate the situation and if you do decide to head out, be safe and provide yourself with adequate after care.
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