Is it necessary to give up alcohol to get in shape and grow muscle? Many of us, especially on weekends, enjoy a few drinks. A happy hour libation frequently marks the end of the workweek. The truth is that giving up their favorite adult beverage is difficult for both active folks and athletes.
Fitness
Alcohol consumption, according to research, may cause a significant setback in muscle gains and fitness goals. According to research, drinking lowers muscle protein synthesis (MPS), limiting muscular growth. Alcohol changes hormone levels and slows metabolism, impairing our capacity to lose body fat. There’s also the problem of not being able to drink in moderation. Women should limit themselves to one alcoholic drink daily, while males should restrict themselves to two. However, less is more, and if you are pregnant, you should avoid alcohol. However, drinking is a typical liquid “cheat meal” and a reward for completing a strenuous workout, which might unwittingly lead to ingesting more than is recommended.
Moderate alcohol use has been linked to certain good health benefits, according to research. When eaten in moderation, alcohol has been found to improve our good cholesterol (HDL)3 while decreasing insulin resistance and stress levels. However, the disadvantages of ingesting alcohol exceed the benefits. It all boils down to making the most informed decision about your alcohol usage and fitness goals.
Weight Loss
Alcohol has been demonstrated to lower metabolism and our ability to burn fat. This is due to our bodies reacting differently to alcohol than they do to real food. Because our bodies perceive alcohol as a toxin rather than a nutrient, we are unable to store alcohol calories in the same manner that we do food calories. Instead of burning stored dietary calories, our metabolism switches to eliminating harmful waste. Acetaldehyde and acetate are the principal harmful compounds generated by alcohol.
After just two alcoholic beverages, you may immediately need to use the restroom. Toxins are being removed from your body by temporarily utilizing undesired byproducts as fuel. This slows down our natural metabolic process of burning adipose tissue or fat deposits. Alcohol, according to research, replaces fat for fuel and contributes a significant amount of calories to our daily requirements. So, when we enjoy a few drinks, our metabolism is put on hold for fat burning and begins by breaking down the alcohol. Any food that contains calories is stored as fat. Other research indicates that alcohol, in particular, reduces our ability to burn fat in the abdomen.
Hormones
Alcohol consumption and testosterone levels appear to have inconclusive evidence. However, evidence indicates that it would take a significant amount of alcohol to change testosterone. For example, a 190lb male would need to consume nine beers to reduce testosterone hormone levels post-exercise. Low testosterone levels in men can limit muscle growth, reduce sexual function, and raise the risk of osteopenia/osteoporosis. Excessive alcohol use promotes the conversion of testosterone into estrogen.
Phytoestrogens, which can alter the male sex hormone, are found in plants used to make alcoholic beverages. Heavy drinking appears to boost the activity of the aromatase enzyme. This enzyme turns testosterone, the male sex hormone, into estrogen, the female sex hormone (estrogen). Increased estrogen in men can potentially produce testicular damage and feminization symptoms.
Healthy Eating Habits
Drinking might cause inhibitions to drop and mindless eating. Alcohol usage contributes to overeating and consuming too many calories. We are unable to think clearly about healthy food while under the influence. Alcohol intake and unhealthy eating habits are frequently linked. A study on caloric consumption and alcohol found that people who drank wine at lunch consumed an extra 200 calories per day. Most of the subjects gained significant weight as a result of the extra calories.
Sleep
While alcohol can make us feel calm, it has been demonstrated to impact our sleep negatively. Sleep aids in muscle healing and tissue rebuilding. We can’t perform at our best if we don’t get enough sleep. Alcohol is a depressive, and while it may help us fall asleep, it is difficult to stay asleep. Alcohol interferes with our restorative or rapid eye movement (REM) sleep. We may suffer daytime lethargy, weariness, and poor concentration if we do not get enough REM sleep. Alcohol disrupts sleep patterns, leading to increased exhaustion and physical stress. Our athletic performance and strength suffer dramatically when we do not get enough rest. One or two beers (modest alcohol consumption) do not appear to disrupt our sleep patterns. However, excessive drinking might cause sleep disruption. To avoid the possibility of alcohol dependency, it is also advised not to use alcohol as a sleep aid.
Nutrition
Alcohol provides empty calories with little nutritional value to the body. Healthy carbohydrates have four calories per gram, whereas unhealthy carbs have seven. In addition, many alcoholic beverages are mixed with sugary mixers, which adds more unwanted calories to the body.
Alcohol use has been demonstrated to reduce digestive enzymes, impairing food absorption. It can also harm cells in the digestive tract, impairing food absorption. Without regular digestive function, even healthy food may be unable to benefit the body. Excessive alcohol consumption might inhibit the body from absorbing enough protein and other nutrients. We need enough nutrition to perform at peak fitness and to create and maintain muscle mass.
Kim’s Final Thoughts…
Getting in shape and building muscle does not have to imply abstaining from alcohol entirely. Simply put, it means making healthier choices. Building lean muscle and burning fat is difficult work, and adequate nutrient intake is vital. However, because alcohol has no nutritional value, taking it in moderation looks to be an acceptable alternative. Having no more than one alcoholic drink for women and two for men is highly recommended not to harm muscle growth and fitness levels. However, excessive drinking is certainly unhealthy. You may choose not to consume alcohol for the best fitness, but if you do, you should limit your intake.
