Get Rid Of Alcohol

For many, the American lifestyle includes drinking alcohol. Most people indulge at dinner, while on vacation, at sporting events, at cookouts, on weekends- the list goes on. Some studies show that moderate drinking is linked to several health benefits, especially cardiovascular health, while other studies show that alcohol increases insulin resistance. (Moderate drinking is considered one drink for women and two drinks for men each day.)

While combining alcohol and fitness at the same time is an accident waiting to happen, what most people do not realize is that alcohol can actually negatively affect a person’s physical performance for as long as 48 hours after a night of drinking. So, is it really a good idea to mix alcohol and fitness? Health experts claim that alcohol has no place in fitness.

Calories Count

Even a moderate amount of drinking, say experts, substantially increases the daily caloric intake. In order to successfully meet fitness goals, it is necessary to burn more calories than are consumed. The effect alcohol has upon the body is that it reduces the amount of fat burned for energy. Of the alcoholic calories one consumes, less than 5 percent are converted into fat. Instead, alcohol is converted into acetate. Acetate is a toxin that causes nausea, headaches and fatigue. Since the body feeds off of what is consumed, when acetate is present, the body burns the acetate instead of the fat. In essence, acetate hinders weight loss.

Moreover, while drinking alcohol, many people often associate alcholol with food consumption. This is due to the fact that alcohol increases insulin levels, which trigger a hypoglycemic state in which sugar and processed food cravings are observed, As the majority of heavy drinking occurs in the evening, eating late at night makes it difficult for the body to digest and burn fat.

Consuming alcohol and eating high-calorie meals is a prescription for weight gain. Denmark’s Royal Veterinary and Agricultural University studied alcohol’s effects upon an individual’s eating habits. The study involved two different tests on a group of men. The first test allowed the men to eat as much as they desired with only soft drinks as their beverage. The second test included alcoholic beverages with the food. As assumed, the results proved that a greater number of calories was consumed by men in the second test as compared with those consuming only soft drinks.

The Effect of Alcohol and Fitness on Sleep

During sleep, the body repairs itself, thus building greater muscle mass and stronger muscles after a workout. Alcohol negatively effects sleep cycles, by inhibiting the release of human growth hormone, better known as HGH. HGH is a polypeptide hormone that increases tissue growth, cell repair, energy levels, fat loss and muscle growth. As the latest advancement in bodybuilding, HGH is known for its powerful muscle-building and repair effects. However, with consistent consumption of alcohol, there is an attendant decrease in HGH of as much as 70 percent.

Consuming several drinks before sleep often leads to a poor night’s sleep. Since alcohol tends to have sleep-inducing effects, it reduces REM sleep during the first part of the sleep cycle. However, alcohol is quickly metabolized which results in shallow sleep and frequent awakenings during the second half of the sleep cycle. Since being well-rested is essential for achieving fitness goals, it is not difficult to understand why fitness experts caution against regular consumption of alcoholic beverages.

The Effect of Alcohol and Fitness on Muscle Building

Alcohol impacts the body’s ability to build muscle. The long-term and short-term side effects of alcohol, including loss of coordination, decreased energy and slower reaction time, make it more difficult for a person to gain and sustain muscle. Without alcohol, the nutrients in the body are balanced by the kidneys to promote muscle strength.

Moreover, since alcohol directly affects the kidneys, alcohol consumption interferes with the benefits of the nutrients, and ultimately the body becomes unable to build muscle. Another role of the kidneys is to filter water. When instead the customary functionality is diverted to metabolize alcohol, the body becomes extremely dehydrated. Because muscles are composed of up of 70 percent water, it is crucial to stay hydrated when consuming alcohol.

One of the key factors that affect the body during alcohol consumption is decreased testosterone levels. Testosterone is the most important muscle-building hormone in the body. Free-flowing testosterone levels determine how much muscle one can gain. However, adding alcohol into the mix increases cortisol, a muscle-wasting hormone, and increases the breakdown of testosterone. When testosterone is broken down, it converts into estrogen. An increase in estrogen leads to increased fat and fluid retention. Interestingly, this is why those who drink substantial quantities of alcohol usually have larger waists and less muscle mass.

Minerals are another aspect that is critical to muscle growth. Alcohol depletes the body of vitamin A, vitamin C, vitamin B complex, calcium, zinc, potassium and magnesium.

So, Do Alcohol and Fitness Mix?

The negative effect that alcohol has upon the body generally outweighs any health benefits it can possibly provide. While some types of alcohol, such as red wine, have been found to have positive effects for certain people, a safer bet for gaining the antioxidant value found in red wine is to take high-quality supplements and consume foods that are nutrient-dense.

That being said, the effect that alcohol has on fitness is not intended to prevent one from drinking at all, but rather to spur consciousness of the possible outcomes of adding too much alcohol to one’s diet. Furthermore, avoiding alcohol consumption will enable one to more quickly build muscle mass. It would seem that, indeed, the more that one combines alcohol and fitness, the further one moves from achieving an impressive physique.

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