You Booze You Lose!

Article updated 3rd July 2023.

If there’s one thing guaranteed about alcohol, it’s that making it the punchline to a story is guaranteed to land. “I may have had one too many.” *Giddy laughter all round.* Our relationship to intoxication is complex. It can be great fun, it can be destructive. It is easy to overlook as we pour another pint or sink another glass of the south of France’s finest. The essence is that it is about – a word which is guaranteed to make a story instantly forgettable – moderation.

Alcohol awareness week is here (3-7 July 2023). It’s alcohol awareness week in my house every week… see told ya.. can’t help being such a.. bubbly character. It is important that we reflect on our relationship with alcohol and how overdoing it may affect us, from daily life to reaching your goals in the gym. Up until 2017 there was a continuous decline in alcohol consumption in the UK over the preceding decade according to the Office Of National Statistics. More recently, the pandemic lead to an increase in drinking in the country according to Alcohol Change UK studies conducted during the first lockdown.

Most of us are aware we are better off without or with reduced alcohol intake but may not be sure why.

Did you know that 11 million of us drink at levels that pose a risk to our health? As a nation alcohol costs the NHS £3.5billion a year. Whilst it may make some of us more fun it definitely has a detrimental effect on body composition and exercise.

ALCOHOL WILL BE BURNED BEFORE FAT IN THE BODY

When the body ingests alcohol, it is a substance it does not like, and unlike fat it cannot be stored. The body prioritises getting rid of these toxins ASAP. Meanwhile the fat is sitting there looking at you saying “What about me?” Postponing the fat burn can build it up. For men, it will generally be stored in their abdomen (beer bellies) and for women subcutaneously (under the skin). It is never there forever and if a change arrives like lowering alcohol you will in turn burn more of that fat, and that is before even exercising!

The empty calories alone add to the struggle and are above 200 in a pint, or above 600 in a bottle of wine. A shot of spirits, at around 60 calories, is the best of a bad bunch. It is not about never drinking, but you need to be aware of what happens if you do and definitely if it is excessive. Carbs and protein contain 4 calories per gram, fat has 9 calories per gram whilst alcohol has 7 calories per gram but unlike the others it is without any nutritional benefit. Alcohol is also not kind to your gut and can trigger inflammation.

Government guidelines suggest a max of 14 units a week which equates to six glasses of 13% wine or six pints of 4% beer a week or fourteen single shots of 40% spirits.

Outside of the extra calories, the behavioural knock on effect on food choices we make when hungover. Limiting alcohol will lead to better decisions with our nutrition as we will have a lowered desire for high sugar, high fat processed foods. It will affect all of our decision making in our personal lives and there are many links between alcohol intake and abusive behaviour.

SLEEP AND OUR MENTAL STATE IS WORSENED

Whilst we may fall asleep easily after a few drinks, soon after we will enter our REM (Rapid Eye Movement) stage of sleep which is a lighter, more interrupted and less restful experience. We’ll wake up fatigued and with lower energy levels. Our focus will be affected and it is no surprise to hear top athletes eat, sleep and breathe for the

ir success. It can apply to your chance of success in the gym too.

Alcohol promotes the release of a neurotransmitter called GABA, whose main role is to help us to relax because as GABA is released the production of adrenaline is decreased.

However, alcohol’s relaxation effects only last for a short period of time, resulting in disturbed sleep cycle and in turn may result in low mood and anxiety.

As a depressant alcohol can affect our brain chemistry and also increase stress, anxiety and memory loss. The interconnectivity of mind and body should not be underestimated and they always help or hinder each other.

DEHYDRATION & ‘THE HANGOVER EFFECT’

As alcohol is a diuretic an increased production of urine and excretion of water from the body occurs. In turn this will dehydrate us. We’ve all had to “break the seal” during a night out and the repeated trips to pee leave us dehydrated. If we are dehydrated when exercising, we can feel more tired, dizzy or lightheaded and suffer electrolyte imbalances. This can most commonly lead to cramp.

When we are hungover alcohol is detoxified by the liver and a toxin called acetaldehyde is produced. This can give you the usual symptoms of a hangover. As a result our performance will be considerably affected whilst the body recovers.

TRAINING PERFORMANCE AND PROTEIN SYNTHESIS ARE NEGATIVELY IMPACTED

We’ve all felt the slowness when recovering from a boozy night, and it will inevitably lead to underperformance. Reactions, motor skills and cognitive functions are all consequences of excessive alcohol consumption. Not only can it lead to sub-par effort but our techniques will worsen and thus increase the chance of injury.

Post exercise alcohol intake can significantly decrease the protein synthesis impact. Protein synthesis is the process that occurs which leads to muscle building. Alcohol in the body, even if consumed after working out, can hinder the full benefit of these adaptations occurring. It’s as if you are running towards your goals but with a parachute on.

When it comes to weight loss and exercise remember being kind to your gut as more moderate consumption will lead to better decision making and improved results.

Please get in touch with a member of the gym team if you we can help create a bespoke, sustainable fitness programme for you.