Whether you are a regular exerciser or a professional athlete, the reality is that alcohol might be part of your current nutrition plan, whether it is a glass of red wine at night or a couple of beers over the weekend, the majority of us do consume alcohol.

Have you ever wondered what effects alcohol might have on your performance, fitness level or overall physique? There are a lot of rumours out there, but today, let’s have a look at some facts.


MAY INTERFERE WITH PROTEIN SYNTHESIS

Recent studies conclude that alcohol does in fact lower the rate of protein synthesis (recovery of muscle or rate of which muscle builds). Another study from PSUCM (Pennsylvania State University of Medicine) found that GH (growth hormone) levels are lowered when alcohol is consumed.


These studies were done with large amount of alcohol, so keep in mind that a few drinks may not have similar effects.

SLOWS DOWN MUSCLE RECOVERY

As I mentioned above, alcohol can lower protein synthesis and this will have a direct effect on muscle recovery. An interesting study from Massey University in New Zealand concluded that individuals who consumed roughly 1gram of alcohol per kilogram of body weight experienced a lot more DOMS delayed onset muscle soreness than those who consumed juice.



SLOWS DOWN FAT BURNING

This is sad but true, let me explain. Your body prefers to use alcohol as energy instead of any other calories in your system this means that they will be pushed back in line and will slow down your rate of fat burning. A study concluded in the American Journal of Clinical Nutrition that individuals who consumed approx. 24 grams of alcohol (roughly two drinks) managed to slow down their metabolism by 73%!


IT CAN MAKE YOU STORE FAT

If you are a regular drinking than you are on the highway to fat gain. You should know that alcohol consist of approx. 7-9 calories per gram which is twice as much as carbohydrates and fats.


Alcohol is seen as empty calories as it’s got no nutrition value and it can actually encourages overeating.

MAKES YOUR WORKOUTS A LOT TOUGHER

Alcohol has got this ability to make your workouts feel a lot harder than they actually are. Having a couple of drinks can affect your energy, strength and focus levels the next day, studies also show that drinking can interfere with your sleep quality, however there is an upside as studies have shown that having 1-2 drinks won’t affect your performance.


CONCLUSION:

You are more than welcome to have 1-2 drinks 1-2 days a week, this should have almost no effect on your fitness goals, however if you are a heavy drinker then it’s time you make a decision on what’s most important.





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