THE RELATIONSHIP BETWEEN ALCOHOL & BODY COMPOSITION SPARKS VARIED OPINIONS.
While some advocate for complete avoidance to optimise results and overall health, others argue that moderate consumption within calculated macronutrient limits does not significantly hinder fitness goals.
For the majority, moderate indulgence, such as 1-2 drinks per week, is unlikely to drastically affect body composition or health, except for competitive athletes or bodybuilders.
However, it's crucial to note that moderation can easily slip into excess, posing a significant risk to your health and physique.
Alcohol presents a unique challenge as it adds significant calories to your intake - 7 calories per gram - and is metabolised as a toxin, prioritised for burning before other fuels, leading to fat storage.
Additionally, many alcoholic beverages contain sugary mixers, exacerbating inflammation and water retention.
Furthermore, alcohol acts as a diuretic, accelerating dehydration, which can impede recovery and performance, particularly for those aiming for weight loss. That is why training the lower body is a bad idea after a big night out.
Quality sleep is paramount for body composition success. However, alcohol, despite inducing drowsiness, disrupts the sleep cycle, reducing melatonin production and diminishing REM sleep, which is crucial for mental rejuvenation. This can significantly hamper your fitness goals.
Alcohol interferes with muscle growth by blunting the anabolic effects of protein and inhibiting growth hormone release, potentially leading to muscle degeneration over time.
Even modest alcohol intake can profoundly impact body composition goals. Negotiating moderation in social settings can be challenging, necessitating either abstention or a well-considered plan focusing on drinks with minimal mixer content.
My recommendation? Opt for avoidance to maximise your results and well-being, especially when dieting - This is crucial to maximising the fat loss process. I've read papers suggesting that the body's elimination of toxins can take several days. Several days is a long dieting time and can make a massive difference.
If you are a social butterfly, it's super important to understand how to track these drinks if you are stuck in a situation and still want to lose body fat or improve body composition.
Here is a quick cheat sheet: Subtract the macros listed per 1 standard drink.
Vodka, Gin, Whiskey or Rum = remove 21 grams of carbs or 9 grams of fats *without the mixers, soda and lime for everything.
Beer: Carlton dry 330ml - remove 28 grams of carbs or 12 grams of fat.
Beer: Great Northern 330ml - Remove 26 grams of carbs or 11 grams of fat
Beer: Corona 355ml - Remove 37 grams of carbs or 17 grams of fats.
Beer: Carlton Draught 375ml - Remove 35 grams of carbs or 16 grams of fat
Meanwhile, a medium glass of red wine is about 109 calories, with Champagne sitting a little higher at about 120 calories per medium-sized glass. (160ml 12% alcohol content)
The problem with wine is that the alcohol content can differ from bottle to bottle. Does anyone know the glass size? Most people over-pour in pure enjoyment.
Liam