Alcohol: Bad for you?

It is tempting to kick back and enjoy an alcoholic drink after a long day of work.

We’ve all been there, right? Alcohol helps you relax and unwind and can make any experience more enjoyable. Like it or not, it’s a huge part of our social culture.

You’ll be offered a drink during your diet at some point. People always ask, “Is it bad for me or not?”

And, like most honest answers, it depends. The best way to look at alcohol is to use the popular science or medical expression by the 16th-century physician and alchemist Paracelsus, considered the father of toxicology: “The dosage makes the poison.”

Potential Negative Impact of Alcohol:

Here is the negative impact of alcohol, especially if you are having a lot: 

• It decreases muscle protein synthesis.
• It decreases testosterone (and yes, women have testosterone, and we need it)
• It negatively affects sleep.
• It can impair your performance.
• It increases fat mass, which most people don’t know. 

How Does it Affect These Things?

Muscle Protein Synthesis: Alcohol consumption has been shown to inhibit the signaling pathways that are essential for muscle protein synthesis. This means that alcohol can blunt the process through which muscles repair and grow after exercise.

Not only does alcohol impair muscle protein synthesis, but it may also increase muscle breakdown. This means that you could lose muscle mass as your body struggles to repair itself adequately following the consumption of alcohol

Alcohol can interfere with the absorption and utilization of nutrients that are vital for muscle protein synthesis, such as amino acids, vitamins, and minerals. This can impede the muscles’ ability to repair and grow effectively.

Alcohol can interfere with absorbing essential nutrients such as vitamins (B12, B6, folate) and minerals (zinc, magnesium). Proper nutrition is critical for optimal workout performance and recovery; nutrient deficiencies can hinder both.

Testosterone: Alcohol can disrupt the balance of hormones that are critical for muscle growth, such as testosterone and growth hormone. Decreased levels of these hormones reduce the body’s ability to build muscle and recover from workouts.

Sleep: Alcohol consumption, especially in larger amounts, can negatively affect sleep quality. Sleep is crucial for muscle recovery and growth, and poor sleep quality can impair muscle protein synthesis.

Performance: Alcohol can negatively impact coordination, balance, reaction time, and mental focus, all of which are important for effective exercise and athletic performance. This can make you more prone to injuries and reduce the quality of your workout.

Acute alcohol consumption can affect your heart rate and blood pressure, potentially putting unnecessary strain on your cardiovascular system during exercise. This can make cardiovascular workouts feel more difficult and less efficient.

Alcohol provides empty calories that do not contribute to the energy needed for physical activity. In addition, the metabolic processing of alcohol can deplete your energy levels, leaving you feeling drained and less motivated to exercise.

Alcohol is a diuretic, which means it increases urine production and can lead to dehydration. Proper hydration is important for optimal muscle function and recovery, so dehydration can further hinder muscle protein synthesis and recovery.

Fat Mass: When alcohol is consumed, the metabolism of protein, carbs, and, more importantly, fat are all put on hold. The body focuses on metabolizing and getting rid of these newly introduced toxins.

Since alcohol has no nutritional value and is toxic in substantial amounts, the body’s goal is to break it down and rid itself of it before metabolizing other sources of calories. This means that efforts to lose body fat or even keep body fat off are put on hold until the alcohol is completely broken down and on its way out of the system.

It can result in delayed fat loss and more easily accumulated body fat. If you’re curious, alcohol can shut down fat burning for up to 12 to 36 hours, depending on the individual and dose. So again, the dosage makes the poison. 

Alcohol is Expensive (Calorie-wise)

Alcohol is so calorie-dense that many experts call it the fourth macronutrient. Protein and carbs are counted at around four calories per gram, fat at nine calories per gram, and alcohol at 7 calories per gram. Though alcohol is not calorie-free, it has no nutrients your body needs and is seen purely as a toxin.

Expensive in More Ways

Furthermore, alcohol doesn’t provide satiety, and if you’re like me, it lowers your inhibitions, leading to poor diet and life choices, like ordering the “special” at the Waffle House at 2 am. So, you need to ask yourself how important your drink is.

Conclusion:

If your drink enhances your experience, have a drink—you’re a grown adult. But if you’re drinking just because it’s in front of you, maybe it’s not the best thing to reach your goals. The good news is, the choice is yours. Now, you can make an informed choice based on what works best for you and your goals. Cheers!