Tag: alcohol
Can You Consume Alcohol While Intermittent Fasting? Everything You Need to Know
Intermittent fasting is one of the few modern fitness trends that has consistently provided positive results for many people. This is because intermittent fasting is based on scientific principles and offers people flexibility when it comes to fasting in general.
One of the biggest advantages of intermittent fasting diets is that they do not focus on what people consume but on when they consume it. Additionally, intermittent fasting diets are very lenient in terms of allowed food items compared to other weight loss diets. You can drink coffee, tea, lemon juice, low-calorie electrolyte drinks, etc., during the fasting period.
But is it ok to drink alcohol while fasting? This is a popular question amongst dieters. Let’s dive into this topic and understand how alcohol affects your body, whether it can break your fast, and the best alcohol for intermittent fasting.
How Does Intermittent Fasting Work
Intermittent fasting works by tapping our stored energy. Your body relies on glucose for energy. But when it exhausts glucose, it starts utilizing fat. This metabolic shift occurs when you fast for a prolonged period.
Intermittent fasting involves restricting calorie intake to a specific period in the day, called the ‘feeding window.’ The fasting time is known as the ‘fasting window.’
The fasting window leads to the depletion of stored glucose in the liver. Hence, to maintain homeostasis and provide energy to the cells, stored fat is converted into energy by a process called ketosis. Intermittent fasting generally depends on regular ketosis for fat loss, which also results in several other fasting-related health benefits. [1]
It is vital to undergo a prolonged fasting period to trigger ketosis. This is why most intermittent fasting diets require people to fast for at least 12 to 16 hours regularly. Water or zero-calorie drinks like black coffee, tea, lemon juice, etc., do not trigger blood glucose levels, which is why such beverages are allowed while intermittent fasting. But what about alcohol?
Alcohol While Intermittent Fasting
For starters, we must remember that alcohol and alcoholic drinks are generally high in calories. According to the NHS, 1 gram of alcohol contains approximately 7 calories, which is higher than other food items. This is why alcohol should not only be avoided by people who are fasting but also by people looking to lose weight in general. [2]
Still not convinced? Here are some other problems related to alcohol consumption during intermittent fasting:
Alcohol Adds Empty Calories
Since alcohol is high in empty calories, consuming alcohol and trying to lose weight can not be done together. In most cases, alcohol is a mix of sugary drinks with no nutritional value. Consuming alcohol is akin to consuming empty calories without any nutritional value.
Alcohol Makes You More Hungry
Research studies have revealed that alcoholic drinks can increase appetite, leading to overeating. Fasting can be challenging with regular alcohol consumption. [3]
Alcohol Causes Dehydration
Alcohol can lead to dehydration and further complications if consumed on an empty stomach. Hence, while consuming such beverages, you must stay hydrated.
This does not mean that people who like an occasional drink cannot practice intermittent fasting. As mentioned earlier, one of the biggest advantages of intermittent fasting is that it allows flexibility. Hence, you can enjoy an occasional glass of wine or any other alcoholic drink while practicing intermittent fasting.
However, moderation is key, and it is also important to note that one should never break a fast with alcohol. The best time to consume alcohol while intermittent fasting is in the eating window.
Read also: Does Alcohol Break a Fast?
Let’s look into the effects of alcohol on the benefits of intermittent fasting.
Fat Oxidation
Fat oxidation is one of the primary benefits of intermittent fasting, as prolonged fasting periods help the body break down stored fat to produce energy. [4]
Several studies suggest that alcohol inhibits fat oxidation. Furthermore, people tend to eat more due to alcohol consumption, which can lead to weight gain. [5]
Inflammation
Inflammation is our body’s way of reacting to various diseases or infections. Though it is a part of our natural immune system, high levels of inflammatory markers can lead to autoimmune diseases. Inflammation also increases free radicals in your bloodstream resulting in several health complications. [6]
Studies indicate intermittent fasting can reduce inflammation levels and help flush out harmful free radicals from the bloodstream. [7]
Excess alcohol consumption not only increases inflammation in your body but also causes releases toxins into the bloodstream. This can be mitigated with moderate alcohol consumption. [8]
Brain Health
Ketones released during intermittent fasting are an efficient fuel for your brain. They help improve your brain health and overall performance. Further studies have revealed that intermittent fasting is closely related to the synthesis of the brain-derived neurotrophic factor (BDNF) hormone. Low BDNF levels can lead to depression and anxiety. And excessive alcohol consumption is linked to brain damage. [9][10]
Cellular Health
Fasting for prolonged periods can promote cellular autophagy, a process through which your body replaces old and diseased cells with newer, healthier cells. It leads to the formation of newer, healthier cells. On the other hand, excessive alcohol consumption can cause DNA damage. [11]
Liver Health
Intermittent fasting boosts liver function, which helps remove toxins from our bloodstream. However, excessive alcohol consumption can introduce more toxins into the bloodstream, which can overwhelm the liver. [12]
A Case For Alcohol During Intermittent Fasting
Now that we have looked at the adverse effects of alcohol consumption during intermittent fasting, it is important to note that some alcohol products are not entirely bad, and alcohol consumption is believed to have some health benefits.
Wine
Fruits and berries are a rich source of polyphenols that show antioxidant properties. Studies have revealed that polyphenols help prevent diseases by reducing oxidative stress. Wine is prepared from grapes along with its skin and seeds and is believed to have a high amount of polyphenols. If you consume wine after food, it helps in digestion and avoids any spike in glucose levels. [13]
Whiskey
Whiskey is also filled with polyphenols. It is prepared by fermenting mashed grains. When consumed in moderation, whiskey is believed to reduce cholesterol levels and the risk of heart disease. [14]
Beer
Beer is made by brewing and fermenting hop flowers. It contains a high amount of water and polyphenols, which add antioxidant and anti-inflammatory properties. When consumed in low to moderate amounts, beer helps reduce cholesterol content in your body and improve cardiac health. [15]
Frequently Asked Questions
Does alcohol affect intermittent fasting?
Yes, alcohol contains calories, and it breaks your fast if consumed during the fasting window. When consumed in excess, it can lead to weight gain, inflammation, and cell damage. However, you could drink alcohol during your eating window.
How many hours does it take for your body to clear alcohol from your system?
This may vary based on how much you consume and your metabolism. When you consume alcohol, your body focuses on metabolizing it. Generally, it takes 12 to 36 hours for your body to clear alcohol from your system and start burning fat. How long does alcohol stop fat burning?
Can you drink alcohol on a 16-hour fast?
In a 16-hour fast, you can drink alcohol in moderation during the eight-hour eating window. You may experience adverse health effects and weight gain if you consume excessive alcohol, hampering your intermittent fasting benefits.
Final Words
Combining intermittent fasting and alcohol can be challenging. Alcohol breaks your fast and adds empty calories to your diet. However, low to moderate alcohol consumption can be considered with regular monitoring of your eating habits to avoid weight gain.
According to the CDC, alcohol consumption should be limited to two drinks or less per day for men and one drink or less per day for women. You can limit your alcohol intake to practice intermittent fasting and reap its benefits.
Also, alcohol consumption causes dehydration, and during intermittent fasting, you need to focus on your water and electrolyte intake. Do not break your fast with alcohol or plan to drink while on an empty stomach. When it comes to alcohol, it is essential to choose wisely and carefully plan your fasting routine.
References
Lichtash, C., Fung, J., Ostoich, K. C., & Ramos, M. (2020, July 7). Case report: Therapeutic use of intermittent fasting and ketogenic diet as an alternative treatment for type 2 diabetes in a normal weight woman: a 14-month case study. PubMed Central (PMC).
Calories in alcohol. (n.d.). Nhs.uk. https://www.nhs.uk/live-well/alcohol-advice/calories-in-alcohol/
Short term effects of alcohol on appetite in humans. Effects of context and restrained eating – PubMed. (2010, December 1). PubMed.
Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism – PubMed. (2005, January 1). PubMed.
Is alcohol consumption a risk factor for weight gain and obesity? – PubMed. (2005, January 1). PubMed.
H., Pizzino, G., Irrera, N., Cucinotta, M., Pallio, G., Mannino, F., Arcoraci, V., Squadrito, F., Altavilla, D., & Bitto, A. (2017, July 27). Oxidative Stress: Harms and Benefits for Human Health. Oxidative Stress: Harms and Benefits for Human Health.
Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects – PubMed. (2012, December 1). PubMed.
Effect of alcohol consumption on systemic markers of inflammation – PubMed. (2001, March 10). PubMed.
Björkholm, C., & Monteggia, L. M. (2015, November 11). BDNF — a key transducer of antidepressant effects. PubMed Central (PMC).
The neuropathology of alcohol-related brain damage – PubMed. (2009, April 1). PubMed.
DNA damage, DNA repair, and alcohol toxicity–a review – PubMed. (1997, September 1). PubMed.
Wang, H. J., Zakhari, S., & Jung, M. K. (2010, March 21). Alcohol, inflammation, and gut-liver-brain interactions in tissue damage and disease development. PubMed Central (PMC).
Phenolic composition and antioxidant activity in sparkling wines: Modulation by the aging on lees. (2013, August 29). Phenolic Composition and Antioxidant Activity in Sparkling Wines: Modulation by the Ageing on Lees – ScienceDirect.
Duthie, G., Pedersen, M., Gardner, P., Morrice, P., Jenkinson, A., McPhail, D., & Steele, G. (1998, September 30). The effect of whisky and wine consumption on total phenol content and antioxidant capacity of plasma from healthy volunteers – European Journal of Clinical Nutrition. Nature.
Marcos, Ascensión, et al. “Moderate Consumption of Beer and Its Effects on Cardiovascular and Metabolic Health: An Updated Review of Recent Scientific Evidence.” PubMed Central (PMC), 9 Mar. 2021
How Long Does Alcohol Stop Fat Burning?
Drinking alcohol is a popular pastime. A lot of people like to unwind at the end of the day with an alcoholic drink or two, and wine is a common accompaniment to meals. A beer with friends can often lead to a fun night out, and what celebration is complete without champagne?
Moderate alcohol consumption, i.e., 1-3 drinks a couple of times a week, is generally considered healthy. However, binge drinking or drinking too often is not. The list of the possible side effects of alcohol consumption is long and quite sobering – pardon the pun.
The risks of long-term and excessive drinking include:
Accidents and injuries
Alcohol dependence
Alcohol poisoning
Anxiety
Brain damage
Congenital disabilities
Dehydration
Dementia
Depression
Digestive problems
Heart disease
High blood pressure
Infertility
Liver disease
Malnutrition
Osteoporosis
Pancreatitis
Stroke
Various cancers, including mouth, throat, liver, and colon
Weakened immune system
Alcohol can also lead to weight gain and interfere with weight loss. Unfortunately, many dieters fail to appreciate just how much drinking can affect fat burning.
In this article, we discuss how alcohol makes it harder to burn fat and lose weight.
How Alcohol Affects Weight Loss
It’s easy to think that a couple of beers or glasses of wine won’t cause any harm. And, from a health perspective, that’s probably true. But even the occasional drink can make losing weight far harder than it needs to be.
Reasons for this include:
1. Alcoholic beverages contain a lot of calories
Protein contains four calories per gram, as do carbohydrates. Fat has nine calories per gram. Alcohol contains seven calories per gram, so close to double that of carbs and protein and only slightly less than fat.
As such, a couple of alcoholic drinks could easily wipe out your calorie deficit for the day, making weight loss slow, if not impossible.
Here is a chart showing the caloric value of some of the most popular alcoholic drinks. Bear in mind that these are standard bar measures, and people who drink at home may pour more generous amounts:
Beverage
Serving size
Calories
Beer
Beer (light)
12 oz (355 ml)
103
Beer (regular)
12 oz (355 ml)
153
Beer (strong)
12 oz (355 ml)
170 to 350
Distilled Alcohol
Gin
1.5 oz (45 ml)
116
Rum
1.5 oz (45 ml)
116
Vodka
1.5 oz (45 ml)
116
Whiskey
1.5 oz (45 ml)
116
Liqueurs
Coffee liqueur
1.5 oz (45 ml)
160
Coffee liqueur with cream
1.5 oz (45 ml)
154
Crème de menthe
1.5 oz (45 ml)
186
Mixed Drinks
Bloody Mary
4.6 oz (136 ml)
120
Cosmopolitan
2.75 oz (81 ml)
146
Daiquiri
2.7 oz (80 ml)
137
Highball
8 oz (235 ml)
110
Hot buttered rum
8 oz (235 ml)
292
Mai Tai
4.9 oz (145 ml)
306
Margarita
4 oz (120 ml)
168
Mimosa
4 oz (120 ml)
75
Mint Julep
4.5 oz (135 ml)
165
Mojito
6 oz (177 ml)
143
Pina colada
6.8 oz (200 ml)
526
Rum and Coke
8 oz (235 ml)
185
Tequila sunrise
6.8 oz (200 ml)
232
Vodka and tonic
7 oz (207 ml)
189
Whiskey sour
3 oz (89 ml)
125
White Russian
8 oz (235 ml)
568
Wine
Burgundy
5 oz (145 ml)
122
Cabernet Sauvignon
5 oz (145 ml)
122
Chardonnay
5 oz (145 ml)
128
Chenin Blanc
5 oz (145 ml)
129
Claret
5 oz (145 ml)
122
Dry dessert wine
3.5 oz (90 ml)
157
Merlot
5 oz (145 ml)
122
Muscat
5 oz (145 ml)
129
Pinot Grigio
5 oz (145 ml)
128
Pinot Noir
5 oz (145 ml)
121
Red dessert wine
3.5 oz (90 ml)
165
Red table wine
5 oz (145 ml)
125
Riesling
5 oz (145 ml)
129
Sauvignon Blanc
5 oz (145 ml)
128
White table wine
5 oz (145 ml)
128
Depending on your chosen beverage, “going out for drinks” could easily add up to several thousand additional calories, leading to weight gain rather than fat burning and weight loss.
2. Alcohol can contribute to belly fat
While it is impossible to spot-reduce fat from your abdomen, drinking alcohol can cause you to spot gain. Go to any bar, and you’re sure to see at least a few beer bellies.
Excess calories from alcohol have a nasty habit of migrating toward your stomach, even if the rest of your body is relatively slim. Belly fat is not just unsightly, but it’s a leading cause of diabetes, heart disease, gallbladder disease, and premature death (1).
A lot of exercisers want to lose belly fat but sabotage their progress by consuming too much alcohol. It’s almost impossible to get six-pack abs if you regularly put away a six-pack of beer, or any other alcoholic beverage, every night.
3. Alcohol makes it harder to make good nutritional decisions
Even a small amount of alcohol can impair your judgment, making good nutritional decisions harder to make. For example, if you have wine with dinner, you may also have a dessert when, sober, you would have sent the sweet trolley away.
While the occasional treat probably won’t hurt your weight loss too much, habitual cheating will wreak your diet and make it impossible to lose weight.
Alcohol can also cause carvings, especially for salty and savory food. A few drinks often lead to a bag of chips, a plate of French fries, a burger, or some other high-calorie indulgence.
Add the calories from your dietary slip-ups to the calories in the booze, and it’s easy to see why alcohol and dieting don’t make good bedfellows.
4. Alcohol can interfere with your workout routine
Eating less is only one part of the fat and weight loss equation. You also need to burn more calories, which most people do through exercise.
Drinking alcohol can rob you of the energy, motivation, and willpower you need to work out regularly and consistently. A night of drinking can make getting up the next day a challenge, let alone dragging your tired, hungover butt to the gym!
In addition, alcohol can interfere with muscle protein synthesis, or MPS for short (2). So, even if you DO manage to make it to the gym, your workouts will be less effective, and you won’t recover as well as you would if your body was alcohol-free.
Related: Does Alcohol Affect Muscle Growth?
5. Alcohol reduces sleep quality and duration
While alcohol can make you drowsy and even fall asleep quicker, the duration of quality of your sleep will probably be lower than usual (3).
As such, when you wake up, you’ll still feel tired. Feelings of tiredness can make it harder to stick to your diet and workout regimen. Your body will drive you to fuel up on fast-acting carbs because it needs energy and doesn’t care that you’re supposed to be on a diet and cutting down on sugar.
Alcohol-induced sleep deprivation, like anything else that stops you from getting a restful night of sleep, is not conducive to weight loss and fat burning. In fact, not getting enough sleep is often linked to weight gain (4).
6. Alcohol puts the brakes on fat burning
Your body views alcohol as a priority fuel and will burn it before using fat for energy. So, if you have a drink and have alcohol in your system, fat burning stops until all the alcohol is metabolized and used up (5).
The duration of this fat-burning stoppage depends on how much alcohol you have consumed, your body size and weight, and your gender.
However, it can take as long as 24-48 hours for fat metabolism to return to normal. During this time, you won’t be burning much, if any, fat for fuel, and your weight loss progress will grind to a halt.
Unfortunately, and contrary to many old wives’ tales, there is nothing you can do to make your body burn alcohol faster. Drinking lots of coffee or eating a meal to “soak up the alcohol” doesn’t work. You’ll just have to let nature (and your liver) take its course.
And if blocking fat burning wasn’t a big enough problem, during this time, your body also increases lipogenesis, which is the act of creating and storing more fat (6). Food consumed during this time is much more likely to be converted into and stored as fat.
So, no fat burning but increased fat storage – talk about a lose-lose situation!
In summary, consuming alcohol makes it harder to lose weight because:
It contains a lot of empty calories
It can lead to increases in belly fat
It makes it harder to make good nutritional decisions
It interferes with your workout routine
It reduces sleep quality and duration
It blocks fat burning
How To Drink Alcohol and Still Lose Weight
Even though drinking alcohol can interfere with fat burning and weight loss, it is still possible to reach your weight loss and body composition goals while sensibly enjoying alcohol.
Here are some tips on how to drink alcohol and still lose weight:
1. Drink in moderation
Small, occasional quantities of alcohol should not impact too greatly on weight loss. So, if you want to enjoy a drink or two a couple of times a week, there is probably no reason not to indulge. It’s generally best not to drink every day, and you should also avoid binge drinking.
However, you still need to account for the calories in your alcoholic beverages when calculating your calorie intake. You may have to forgo a snack to maintain a calorie deficit. Considering that a glass of wine contains about 150 calories, and a large beer has as many as 300, you may prefer to eat your calories instead of drinking them.
2. Choose lower-alcohol beverages
The lower the alcohol content of your drink, the shorter and less pronounced its fat-burning blocking effect will be. As such, you should avoid strong beers, fortified wines, and most cocktails. Instead, choose light beers and regular wine. Lower alcohol beverages will have less of a negative impact on your fat-burning efforts.
3. Avoid high-calorie mixers
In some instances, most of the calories in a drink come from a non-alcohol mixer rather than the alcoholic beverage itself. For example, many drinks also contain full-sugar Coke or lemonade, sweetened fruit juices, sugar syrups, or even cream.
Make sure your drinks contain as few high-calorie extras as possible. Ask for diet Coke in your vodka or rum, have soda water instead of lemonade, and skip the sweet or creamy cocktails.
4. Alternate alcoholic drinks with water
Nights out can involve consuming many alcoholic drinks over several hours. This can lead to consuming a large quantity of alcohol and a lot of calories. You can half your caloric intake simply by alternating between things like beer or wine and water.
Water is calorie-free, and halving your alcohol intake means you’ll imbibe far fewer calories. Diet sodas also have the same effect. Water is also hydrating and will help counter the dehydrating action of alcohol. The lower alcohol intake will also have a less detrimental effect on fat burning.
5. Be mindful of what you eat while drinking
Alcohol can increase your appetite. It causes your blood glucose levels to drop, making you feel hungry. Alcohol also tends to lower your inhibitions and willpower, making you more inclined to give in to that hunger. Cravings can be a problem, too.
So, be extra mindful of what you eat when you are drinking. Do your best not to give in to hunger and cravings. Combined with the calories from alcohol and its fat-burning blocking effect, breaking your diet will surely derail weight and fat loss.
6. Weigh up the pros and cons before drinking
Getting fit and losing weight involves making a lot of choices. You need to choose between going to the gym and staying at home watching Netflix, eating a salad or binging on pizza, and going to bed early or staying up all night playing Call of Duty.
Ultimately, it’s these decisions that determine your weight loss success.
In the same way, you can choose to drink or choose to abstain in the name of fitness and weight loss.
So, consider the pros and cons of drinking and decide if you want that beer or glass of wine. After a few minutes of contemplation, you may discover that you can do without a drink and would rather be lean and healthy instead.
FAQs
Do you have a question about alcohol and fat loss? No problem, because we’ve got the answers!
1. Will I lose weight if I quit drinking?
You will lose weight if you quit drinking if doing so creates a calorie deficit that forces your body to burn more fat for fuel.
For example, suppose you currently drink three beers a night, and your weight is stable. In that case, ditching those beers will probably create a 400-500 calorie shortfall, leading to weight loss. However, if you eat more to compensate, you won’t lose weight and could even gain it if you create a calorie surplus.
4. I want to drink less, but I feel pressured by my friends to drink more. What can I do?
Peer pressure can be hard to resist. It’s often easier to go along with the crowd than go your own way. If you find yourself in a group of friends who drink more than you want to, try the following strategies:
Volunteer to be the designated driver
Avoid buying rounds of drinks and just buy your own
Drink smaller measures
Alternate alcoholic and non-alcoholic drinks
Suggest alternative activities where alcohol is not available
Arrive late and leave early to shorten your drinking window
Ask your friends to be more supportive of your choices
Get new friends
While the final point may seem drastic, if you are serious about not drinking but your friends continue to pressure you, they clearly don’t have your best interests at heart.
3. Which alcoholic drinks have the least calories?
Alcohol contains seven calories per gram, and most alcoholic drinks also contain sugar. As such, the best alcoholic drinks are both low in ethanol and sugar. You can find a comprehensive list of calorie values for popular drinks elsewhere in this article. However, five of the least calorific alcoholic beverages are:
Light beer
White/red table wine
Gin
Vodka
Whisky
4. Is there anything wrong with drinking every day?
The negative effects of alcohol increase the more you drink. So, in theory, you could just have 1-2 drinks a day without affecting your health. Daily, moderate drinking is usually considered healthier than consuming the same amount of alcohol in one session, i.e., binge drinking.
Remember, too, that alcohol contains calories and blocks fat burning. So, when you’re trying to lose weight, you’re better off minimizing your alcohol intake.
Finally, if you feel you must have a drink each day, maybe to unwind, you may have a dependency even if you don’t drink excessively. Try going dry for a few weeks to see how you feel. If you crave alcohol, you may need help to overcome your dependency.
5. Isn’t moderate alcohol consumption good for you?
For many years, it was thought that consuming alcohol in low to moderate amounts offered protection against heart disease and other chronic illnesses. This, in part, was due to something called the French Paradox, which describes how France has a lower incidence of heart disease despite a somewhat less healthy diet.
More recent studies have dismissed the French Paradox, suggesting that no amount of alcohol will improve health, and that drinking should not be recommended as a health intervention (7).
So, while the occasional drink or two probably won’t hurt you, it can’t be considered healthy or necessary.
Closing Thoughts
Drinking alcohol can undermine your fat-burning and weight-loss efforts. Alcohol contains almost twice as many calories per gram as protein and carbohydrates. It is treated as a priority fuel, meaning it will always be metabolized before fat for energy.
Giving up alcohol could make losing weight and keeping it off easier.
That said, many people enjoy drinking and don’t want to quit. In that case, it’s worth limiting your intake to 1-3 drinks a couple of times a week and mainly consuming low-calorie beverages. Light beer and refined spirits are good choices, as is red and white wine.
However, even small amounts of alcohol can interfere with fat burning, so if you do decide to drink, you’ll also need to accept that you might not lose weight as fast as you’d like.
References:
Pi-Sunyer X. The medical risks of obesity. Postgrad Med. 2009 Nov;121(6):21-33. doi: 10.3810/pgm.2009.11.2074. PMID: 19940414; PMCID: PMC2879283. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2879283/
Parr EB, Camera DM, Areta JL, Burke LM, Phillips SM, Hawley JA, Coffey VG. Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PLoS One. 2014 Feb 12;9(2):e88384. doi: 10.1371/journal.pone.0088384. PMID: 24533082; PMCID: PMC3922864. https://pubmed.ncbi.nlm.nih.gov/24533082/
Roehrs T, Roth T. Sleep, sleepiness, and alcohol use. Alcohol Res Health. 2001;25(2):101-9. PMID: 11584549; PMCID: PMC6707127. https://pubmed.ncbi.nlm.nih.gov/11584549/
Cooper CB, Neufeld EV, Dolezal BA, Martin JL. Sleep deprivation and obesity in adults: a brief narrative review. BMJ Open Sport Exerc Med. 2018 Oct 4;4(1):e000392. doi: 10.1136/bmjsem-2018-000392. PMID: 30364557; PMCID: PMC6196958. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6196958/
Cederbaum AI. Alcohol metabolism. Clin Liver Dis. 2012 Nov;16(4):667-85. doi: 10.1016/j.cld.2012.08.002. PMID: 23101976; PMCID: PMC3484320. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3484320/
Baraona E, Lieber CS. Effects of ethanol on lipid metabolism. J Lipid Res. 1979 Mar;20(3):289-315. PMID: 87483. https://pubmed.ncbi.nlm.nih.gov/87483/
Chiva-Blanch G, Badimon L. Benefits and risks of moderate alcohol consumption on cardiovascular disease: current findings and controversies. Nutrients. 2019 Dec 30;12(1):108. doi: 10.3390/nu12010108. PMID: 31906033; PMCID: PMC7020057. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7020057/
Does Alcohol Affect Muscle Growth?
Alcohol is part of many people’s life. From the occasional celebratory drink to regular weekend-long benders, a large percentage of the population enjoys consuming alcohol. Of course, some people prefer to abstain and don’t drink alcohol at all. But this article is not for them!
Whether you limit yourself to a couple of drinks a month or are a regular happy hour attendee, you probably want to know if and how drinking alcohol affects muscle growth.
The bad news is that alcohol can hurt your gains, especially when consumed regularly and to excess.
In this article, we reveal how alcohol affects muscle growth.
Alcohol and Muscle Protein Synthesis
Muscle is constantly being broken down and rebuilt. This is called muscle protein synthesis, or MPS for short. Your workouts cause increased muscle breakdown, and your diet provides the amino acids your body needs to repair and build your muscles and make them bigger and stronger. Try our Protein Intake Calculator.
So, to increase muscle size, muscle building must exceed muscle breakdown.
Unfortunately, studies show that drinking alcohol, especially in large quantities, can decrease muscle protein synthesis (1). It seems that alcohol disrupts the signaling pathways that tell the body how to build muscle. Alcohol consumption can reduce MPS by as much as 37% compared to not drinking alcohol after training.
So, while you can still drink alcohol and build muscle, your rate of progress is likely to be significantly slower. As such, you should avoid consuming alcohol after training and for the next 24-48 hours, which is when MPS tends to be highest.
Alcohol and Testosterone Production
Testosterone is one of the prime anabolic or muscle-building hormones. Working alongside human growth hormone and insulin growth factor-1, testosterone directly and indirectly drives muscle growth.
Testosterone Molecular Structure
Men produce testosterone in their testes, while women make it in their ovaries, and men typically have ten times more testosterone than women. This is why men are generally more muscular than women and find it easier to build muscle mass.
Testosterone is such a potent muscle builder that some athletes and bodybuilders use exogenous testosterone to raise their levels abnormally high. Most anabolic steroids are testosterone derivatives.
Unfortunately, alcohol is bad for testosterone production, and excess consumption can significantly lower your testosterone levels. It appears that, in large quantities, alcohol is toxic to the testes.
While 1-2 drinks won’t have much, if any, impact on your testosterone levels, consuming 4-8 drinks can lower testosterone levels by as much as 40% (2). Regular heavy drinking can even result in testicular atrophy or shrinkage.
Needless to say, this is a literal kick in the balls for muscle growth!
The good news is that this testosterone-lowering effect only lasts a day or so, meaning the occasional big night out won’t hurt your gains too much. However, frequent overconsumption of alcohol will significantly undermine your muscle-building efforts.
Related: Seven Ways to Boost Your Testosterone Naturally
Alcohol and Insulin Resistance
Insulin is another anabolic hormone that plays a crucial role in muscle building. The main function of insulin is transporting nutrients into your muscle cells. It drives both glucose and protein into your muscles, facilitating recovery and growth.
Consuming large quantities of alcohol has been shown to increase whole-body insulin resistance, essentially blocking the flow of nutrients into your muscles (3). This will impair post-workout recovery and, in turn, undermine muscle growth.
In addition, insulin resistance often goes hand in hand with fat gain. This is because the nutrients that should be entering the muscles end up being diverted to the fat cells. So, smaller muscles and a higher body fat percentage – talk about a terrible combination!
Alcohol and Cortisol
Where testosterone and human growth hormone are anabolic or muscle-building substances, cortisol is catabolic, meaning it causes muscle breakdown. Cortisol is often produced in response to stress. However, high alcohol consumption is also linked to elevated cortisol levels (4).
A little cortisol is no bad thing, as it’s one of the triggers of anabolism and muscle growth. However, too much cortisol, or prolonged elevation, will impede muscle growth.
Alcohol and Sleep
Sleep is critical for muscle growth; it’s when your body gets busy repairing the muscle damage caused by your workouts. Anabolic hormone levels tend to rise while you sleep, as does muscle protein synthesis. So, while you’re pushing out the zzzs, your body is busy repairing and rebuilding your muscles. As such, most people should try and score 7-9 hours of sleep per night.
While alcohol can make you drowsy and may even help you drop off to sleep faster, alcohol-fueled sleep is often of poor quality, disrupted, and not especially restful (5). Poor sleep can have a significant impact on your training performance, recovery, and muscle growth.
Interrupted and insufficient sleep can cause cortisol levels to rise, testosterone and growth hormone levels to fall, and insulin resistance to increase. In addition, sleep deprivation can lower your motivation to train and impair your recovery.
This all means that alcohol-fueled sleep is not good and won’t help you build muscle.
Alcohol and Motivation
Let’s face it – building muscle is hard work. It takes consistent effort and determination to push yourself through workouts that are often uncomfortable and even painful. If you aren’t motivated, you will probably miss more workouts than you complete, significantly undermining your progress.
Motivation can be intrinsic or extrinsic, but ultimately, YOU must drag your butt to the gym and do the work required to build muscle.
Regular alcohol consumption, especially when you feel hungover the next day, can severally undermine your motivation to train (6). You’re much more likely to skip workouts, and your motivation to eat well will probably also take a dive.
The bottom line is if you want to stay motivated and skip fewer workouts, you should limit your alcohol intake.
Alcohol and Nutrition
Successful muscle building has as much to do with your diet as it does your workout. Your diet supplies the calories and nutrients your body needs to fuel your training and repair and build your muscles.
While alcohol contains calories, weighing in at seven calories per gram, it doesn’t have any other beneficial nutrients. In fact, alcohol is an anti-nutrient, meaning it uses resources but doesn’t provide any.
Drinking alcohol, especially to excess, can cause you to make improper food choices and reduce your motivation to eat healthily (7). A poor diet will undermine your workouts and impede your muscle-building progress.
How Much Alcohol is Okay for Muscle Growth?
It’s often said that drinking alcohol in moderation is okay and might even be good for you. However, there are no proven benefits associated with regular alcohol consumption – sorry! That said, a couple of drinks now and then probably won’t hurt you (8).
But what does a moderate alcohol intake look like? And will it interfere with your fitness and muscle-building progress?
According to research (1), consuming 0.5g/kg of alcohol or less won’t affect muscle recovery following exercise. So, for someone who weighs 180 lbs., that’s about 2-3 standard-sized drinks. However, consuming 1.5g/kg of alcohol or 8 drinks will significantly impact muscle protein synthesis and undermine your ability to recover and grow.
So, if you want to drink alcohol without derailing your gains, you should limit yourself to no more than a couple of drinks at a time and have a few dry days per week when you don’t drink alcohol at all. You should also avoid binge drinking, where you consume multiple drinks in short succession.
Alcohol Affect Muscle Growth – Closing Thoughts
While some people prefer not to drink, alcohol can be part of a healthy diet. However, when consumed to excess, alcohol can hurt your gains and undermine your health. This is especially true for habitual and binge drinking.
Your body views and treats alcohol as a toxic substance and reacts very negatively to its presence. Consuming alcohol can impair muscle protein synthesis, reduce your testosterone, increase cortisol, and undermine your motivation to train and eat healthily. It also hammers your liver.
Building muscle is hard enough without sabotaging yourself with alcohol!
So, by all means, have the occasional drink if you wish, but if you are serious about building muscle, keep your intake to a minimum, or don’t imbibe it at all.
References:
1 – Parr EB, Camera DM, Areta JL, Burke LM, Phillips SM, Hawley JA, Coffey VG. Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PLoS One. 2014 Feb 12;9(2):e88384. doi: 10.1371/journal.pone.0088384. PMID: 24533082; PMCID: PMC3922864. https://pubmed.ncbi.nlm.nih.gov/24533082/
2 – Vingren JL, Hill DW, Buddhadev H, Duplanty A. Postresistance exercise ethanol ingestion and acute testosterone bioavailability. Med Sci Sports Exerc. 2013 Sep;45(9):1825-32. doi: 10.1249/MSS.0b013e31828d3767. PMID: 23470309. https://pubmed.ncbi.nlm.nih.gov/23470309/
3 – Lindtner C, Scherer T, Zielinski E, Filatova N, Fasshauer M, Tonks NK, Puchowicz M, Buettner C. Binge drinking induces whole-body insulin resistance by impairing hypothalamic insulin action. Sci Transl Med. 2013 Jan 30;5(170):170ra14. doi: 10.1126/scitranslmed.3005123. PMID: 23363978; PMCID: PMC3740748. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3740748/
4 – Badrick E, Bobak M, Britton A, Kirschbaum C, Marmot M, Kumari M. The relationship between alcohol consumption and cortisol secretion in an aging cohort. J Clin Endocrinol Metab. 2008 Mar;93(3):750-7. doi: 10.1210/jc.2007-0737. Epub 2007 Dec 11. PMID: 18073316; PMCID: PMC2266962. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2266962/
5 – Park SY, Oh MK, Lee BS, Kim HG, Lee WJ, Lee JH, Lim JT, Kim JY. The Effects of Alcohol on Quality of Sleep. Korean J Fam Med. 2015 Nov;36(6):294-9. doi: 10.4082/kjfm.2015.36.6.294. Epub 2015 Nov 20. PMID: 26634095; PMCID: PMC4666864. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666864/
6 – Shamloo ZS, Cox WM. The relationship between motivational structure, sense of control, intrinsic motivation, and university students’ alcohol consumption. Addict Behav. 2010 Feb;35(2):140-6. doi: 10.1016/j.addbeh.2009.09.021. Epub 2009 Oct 1. PMID: 19836901. https://pubmed.ncbi.nlm.nih.gov/19836901/
7 – Fawehinmi TO, Ilomäki J, Voutilainen S, Kauhanen J. Alcohol consumption and dietary patterns: the FinDrink study. PLoS One. 2012;7(6):e38607. doi: 10.1371/journal.pone.0038607. Epub 2012 Jun 12. PMID: 22719905; PMCID: PMC3373562. https://pubmed.ncbi.nlm.nih.gov/22719905/
8 – Chiva-Blanch G, Badimon L. Benefits and risks of moderate alcohol consumption on cardiovascular disease: current findings and controversies. Nutrients. 2019 Dec 30;12(1):108. doi: 10.3390/nu12010108. PMID: 31906033; PMCID: PMC7020057. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7020057/
Does Alcohol Break a Fast? — The Ultimate Intermittent Fasting and Alcohol Guide
It seems that everyone you know is into intermittent fasting. However, before you start on a fasting plan to achieve your fitness goals, there are a few things you have to consider. If you enjoy alcohol and cannot do without a glass or two of your favorite spirit, you may wonder whether alcohol consumption breaks a fast.
Intermittent fasting is restrictive and centers around fasting and eating periods where you can only consume calories during a specific eating window. The results of intermittent fasting depend on your adherence to the schedule and your body’s metabolism. Depending on your chosen intermittent fasting diet plan (such as 16/8 or 5/2), this may involve abstaining from food for several hours in the morning or delaying lunch until later in the day. The benefits of intermittent fasting are well-known and documented.
Now, the fasting aspect of IF involves several questions regarding what you can or cannot eat or drink and when. Luckily, water and unsweetened coffee are okay. However, alcohol is a different beast altogether.
Firstly, drinking on an empty stomach (which will be the case when you come out of a fasted state) is not a good idea. Again, your love for cocktails at all hours of the day can disrupt your weight loss progress, mangle your sleep cycle, and make it difficult to adhere to the fasting plan.
However, all that being said, there are some ways in which you can fit in alcohol intake with intermittent fasting. Here’s all you need to know about drinking alcohol while practicing intermittent fasting.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Can You Drink Alcohol While Intermittent Fasting?
This is certainly the first query regarding alcohol consumption during intermittent fasting. To answer this question, you must take a few facts into account. One gram of alcohol has seven calories. This is more than sugar and a little less than a gram of fat. Now we know that calorie consumption during fasting windows is a strict no-no. This means that you cannot have alcohol while you are in your fasting period.
But can you sneak in a drink or two in your feeding window? The short answer to this is yes. However, you must consider a few things.
Firstly, you must not drink on an empty stomach. This is because, on an empty stomach, alcohol is absorbed more rapidly, leading to a faster onset of intoxication. Also, if you have your drinks before meals, you could get severe dehydration. These are also why it is not a good idea to break your fast with a glass of alcohol.
Secondly, alcohol can make you hungry, leading to higher calorie consumption. [1]
People follow IF mainly for weight loss. Now, if you drink alcohol, it also makes you hungry. Excess snacking following a drink can offset the calorie deficit you painstakingly achieve.
Thirdly, alcohol is a high-calorie drink. The calories in your drinks can be easy to miss if you do not keep a check on how many glasses you are knocking back. These calories will add up, ultimately leading to unwanted weight gain.
It is important to remember that calories in alcohol are called “empty calories,” meaning that they do not have any nutritional value or provide any health benefits.
So, Will Alcohol Break a Fast?
If you want a short answer to this, it is yes. Alcohol will break your fast if you consume it during your fasting period. During the fasting interval, you are not allowed to eat or drink anything that has calories, and alcohol does have calories.
Will Intermittent Fasting Results Be Affected By Alcohol Consumption?
In terms of weight loss, it is the quantity of alcohol that will matter in the end. Studies have shown that a moderate intake of alcohol does not affect your weight. [2]
However, if you are a heavy drinker, alcohol intake will promote obesity and weight gain. [3]
If you want to make the most of IF, we recommend limiting alcohol intake to feeding windows and drinking in moderation.
Benefits of Intermittent Fasting
Here are the benefits you can derive from intermittent fasting so that you stay motivated to reduce your alcohol intake:
Reduces Inflammation
IF helps reduce inflammation. Alcohol’s influence on inflammation will depend on the amount of alcohol you consume. While moderate alcohol intake is known to curb inflammation, excessive drinking promotes it. [4]
Fat Oxidation
Intermittent fasting enhances fat oxidation, thereby burning the excess fat stored in your body. However, alcohol, conversely, acts as a fat oxidation inhibitor and ultimately creates a fat surplus. [5, 6]
The non-oxidized fat usually gets dumped around your midsection, creating a “beer belly.” Hence, if you are chasing a perfect body, think twice before reaching for a glass of alcohol.
Brain Health
Intermittent fasting has been shown to increase brain health by increasing brain cell lifespan. [7]
Excessive alcohol consumption can lead to brain damage. IF is also credited with cellular repair throughout the body, not just in the brain. Excess alcohol acts as a toxin and hinders cell repair, even provoking DNA damage in various organs. [8, 9]
Liver Function
One of the benefits of intermittent fasting is improved liver function. But alcohol intake in excessive amounts will overburden your liver, especially if you are drinking on an empty stomach. This is counterproductive. [10]
So, is it wise to drink alcohol with intermittent fasting? No! But the key here is drinking in moderation. If you are inconsiderate of your drinking habits, alcohol can detract from the benefits of intermittent fasting. An occasional glass or two of alcohol could help you relax, but if you drink excessively, it will work against you.
How is Alcohol Beneficial to Health?
There are certain biologically active compounds called polyphenols in alcoholic beverages. Polyphenols belong to the plant composite category, offering various health benefits. One of the most important of these is the antioxidant property, which helps neutralize free radicals in the body. Free radicals cause DNA and cellular damage and are linked to illness and disease. [11]
One of the best ways to halt free radical damage is to have polyphenols in food and drink. This is why doctors tell you to have antioxidants in your diet. Alcohol has a lot of polyphenols.
Alcoholic Beverages Rich in Polyphenols
Here are some alcoholic beverages rich in polyphenols:
Wine
Many berries and fruits, like grapes, have polyphenols. Wine is made of grapes and has a high concentration of polyphenols. Red wine is obtained from the whole grape, which includes the seeds and the skin, while white wine is produced sans skin. Champagne, on the other hand, is obtained from blending red and white grapes without skin contact.
Red wine, macerated with seeds and skin for many weeks, has a 30-fold concentration of polyphenols compared to sparkling or white wine. One of the chief “fighters” against free radicals is a compound known as resveratrol. It is obtained from grape skins. Hence, red wine can be beneficial. If wine is consumed with a meal, it can decrease after-meal spikes in glucose and lipids.
Whiskey
Whiskey has many types of polyphenols. These have gone through oxidation in a long, drawn-out aging process and are obtained from compounds in oakwood barrels called ellagitannins. Commercial whiskey contains many polyphenols, while aged whiskey has a similar polyphenol content as wine.
Studies and human trials have shown that whiskey consumption in moderation increases the cholesterol efflux capacity, which in other words, is the ability of the body to remove cholesterol from cells. [12]
Beer
Beer has many polyphenols produced from hops and malts and found in the haze formation in the finished beer. Darker beers have as many polyphenols as red wine, which is prolific. A randomized trial was conducted on the effects of beer polyphenols in male subjects with a high risk of cardiovascular disease. The trial results showed that the polyphenols in beer reduced the inflammatory health biomarkers. [13]
How Much Alcohol is Safe to Drink?
It is always recommended to drink alcohol in moderation. Moderate consumption for men is two drinks a day, while for women, it is one. Fourteen grams of pure ethanol make up one standard drink. Hence, for women, 12.5 grams of alcohol per day is standard, whereas it is 25 grams for men.
The majority of red wines have 12.5% ethanol. This means an optimal amount of 3 ounces of wine for women and 6 ounces for men daily.
Is There a “Good” Choice of Alcohol for Intermittent Fasting?
While there are no good or bad alcohol choices for IF, you should concentrate on the number of calories in your drink. Here is a possible list of the best alcohols for intermittent fasting:
White wine
Red wine
Dry Vermouth
Light beer
Champagne
Limit the intake of certain types of alcoholic drinks like:
Regular beer
Craft beer
Sweet wine
Sugary cocktails
High-calorie drinks like pina colada
How to Consume Alcohol Correctly?
Here are some tips on consuming alcohol:
You should have the beverage of your choice with or after a meal. Otherwise, it may cause blood glucose levels to rise.
Avoid binge drinking.
Prefer red wine over other drinks.
If you prefer champagne, go for dry wine or brut. Avoid sweet wines.
Drink a glass of water after every drink.
Do not drink cocktails or alcohol mixes.
FAQs
1. What happens when you drink during fasting?
As alcohol has calories, if you drink during fasting, it will break your fast and also may prevent cellular repair processes.
2. Is it better to break a fast with alcohol?
Consuming alcohol immediately after a fasting period results in quicker absorption, which can induce a faster onset of intoxication. You may also be at an increased risk of severe dehydration if you drink before meals. Hence, the best thing to do is to have your drink with or after a meal. For these reasons, it is not a good idea to break a fast with alcohol.
3. What drinks are safe for fasting?
During fasting, you can have plain or carbonated water, coffee, unsweetened tea, diluted apple cider vinegar, bone broth, and lemon water.
Conclusion
If your primary goal from fasting is improved metabolic health and weight loss, consuming alcohol during fasting periods is a no-no. You can have it in your feeding windows. However, remember that alcohol has calories, and depending on your drink type, it can impact your weight loss process. If you choose to drink, please stick to dry, low-alcohol wine and hard spirits and pour in sparkling water to limit sugar intake and excess calories.
References
“Short-Term Effects of Alcohol on Appetite in Humans. Effects of Context and Restrained Eating – PubMed.” PubMed, 1 Dec. 2010, https://doi.org/10.1016/j.appet.2010.09.005.
“Effects of Moderate Consumption of White Wine on Weight Loss in Overweight and Obese Subjects – PubMed.” PubMed, 1 Nov. 2004, https://doi.org/10.1038/sj.ijo.0802786.
“Alcohol, Body Weight, and Weight Gain in Middle-aged Men – PubMed.” PubMed, 1 May 2003, https://doi.org/10.1093/ajcn/77.5.1312.
“Effect of Alcohol Consumption on Systemic Markers of Inflammation – PubMed.” PubMed, 10 Mar. 2001, https://doi.org/10.1016/S0140-6736(00)04170-2.
“Effects of Intermittent Fasting on Cardiometabolic Health: An Energy Metabolism Perspective – PubMed.” PubMed, 23 Jan. 2022, https://doi.org/10.3390/nu14030489.
“Is Alcohol Consumption a Risk Factor for Weight Gain and Obesity? – PubMed.” PubMed, 1 Jan. 2005, https://doi.org/10.1080/10408360590913542.
Martin, Bronwen, et al. “Caloric Restriction and Intermittent Fasting: Two Potential Diets for Successful Brain Aging.” PubMed Central (PMC), 8 Aug. 2006, https://doi.org/10.1016/j.arr.2006.04.002.
“The Neuropathology of Alcohol-related Brain Damage – PubMed.” PubMed, 1 Apr. 2009, https://doi.org/10.1093/alcalc/agn102.
“DNA Damage, DNA Repair, and Alcohol Toxicity–a Review – PubMed.” PubMed, 1 Sept. 1997, pubmed.ncbi.nlm.nih.gov/9309320.
“The Effects of Ramadan Intermittent Fasting on Liver Function in Healthy Adults: A Systematic Review, Meta-analysis, and Meta-regression – PubMed.” PubMed, 1 Aug. 2021, https://doi.org/10.1016/j.diabres.2021.108951.
“Cardioprotection With Alcohol: Role of Both Alcohol and Polyphenolic Antioxidants – PubMed.” PubMed, 1 May 2002, https://doi.org/10.1111/j.1749-6632.2002.tb02911.x.
Duthie, GG, et al. “The Effect of Whisky and Wine Consumption on Total Phenol Content and Antioxidant Capacity of Plasma From Healthy Volunteers – European Journal of Clinical Nutrition.” Nature, 30 Sept. 1998, https://doi.org/10.1038/sj.ejcn.1600635.
“Effects of Alcohol and Polyphenols From Beer on Atherosclerotic Biomarkers in High Cardiovascular Risk Men: A Randomized Feeding Trial – PubMed.” PubMed, 1 Jan. 2015, https://doi.org/10.1016/j.numecd.2014.07.008.
Jim Stoppani: Pros & Cons Of Coffee and Alcohol
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Jim Stoppani answers: How does coffee and alcohol affect your general fitness and health? And should pro bodybuilders keep them in their diets?
Alcohol and coffee can be considered two of the biggest vices in the modern world. They are so embedded into culture that no one bats an eye to the affects of both when taken to extremes. For those that are health conscious and especially those who want to be elite bodybuilders – can these two products say in a healthy diet? We turned to exercise physiologist Jim Stoppani for a full explainer guide on the pros and cons of keeping coffee and alcohol in your diet.
For the average adult, coffee and alcohol consumption is a casual and regular occurrence. Of course, so long as it is in moderation. Chronic diseases such as alcoholism are a consistent problem in many countries – certainly in the United States. But beyond the extreme side of substance abuse, are there long term dangers from casual alcohol and coffee consumption? Jim Stoppani believes that these substances are not as taboo as some alarmists would have you believe.
Pros & Cons of Coffee
During our video interview, Vlad Yudin mentions how there are those who warn of coffee addiction and the negative effects this can have on a person. Yet many athletes and bodybuilders will use coffee as a form of natural pre-workout. A way to boost energy for that next training session. Should coffee be cut from a health conscious person’s diet? Is coffee and caffeine bad for your health?
“I say good,” Jim Stoppani comments during the conversation. Of course, he mentions, it will always depend on the individual person and their personal goal. Overall, there are proven health benefits to drinking coffee (and consuming caffeine in general). Coffee itself can be an antioxidant. And caffeine has been proven to help lessen cognitive decline throughout the day.
Studies also show that smaller doses more frequently throughout the day fairs better than big doses once or twice a day. So for those who pound down morning coffee – perhaps an alternate habit could be more optimal.
Jim Stoppani doesn’t like to demonize caffeine. It won’t kill you and it wont kill your gains. However, drinking coffee at too young an age can be more dangerous. Stoppani explains that consuming regular amounts of caffeine under the age of 18 has a direct effect on the development of the brain. It can change your brain connections.
Another reason you might not want to have coffee or caffeine in your diet is down to personal situations. If you have cardiovascular or heart health issues – avoiding caffeine is a better choice. And those who suffer chronic anxiety might find that caffeine only raises their anxiety throughout the day.
Pros & Cons of Alcohol
The obvious big danger about alcohol is abuse. It can be addictive and also cause serious damage to your liver and heart with long term abuse. Also binge drinking can lead to dangerous situations when your cognitive abilities start to blur.
However, beyond those very real and serious risks with long term abuse – Jim Stoppani sees no issue with alcohol in a fit person’s diet. It’s completely possible to remain health and fit while also enjoying the occasional drink.
Jim Stoppani explains that at the end of the day it’s all about your macros. If you are a elite bodybuilder looking to have 3% body fat and dominate on stage – then maybe it’s best to avoid alcohol for the majority of your career. But for the larger fitness community at large – it all depends on your personal goals. Alcohol calories certainly add up if you’re not careful.
Ultimately, Jim Stoppani wants to remind those watching that you only live once. “What’s the point of being fit?” Stoppani rhetorically asks. “So we can live longer and enjoy life!”
Wrap Up
At the end of the day, Jim Stoppani explains that neither coffee or alcohol are inherently unhealthy for you. Unlike, let’s say, smoking a cigarette, one drink will not damage your body. It’s all about moderation and considering your personal goals. Know your own health records. Know your own habits. Keep them under control.
Stoppani believes you can be not only health but very physically fit while also enjoying coffee and alcohol. You can watch Jim Stoppani explain in full detail by watching our latest GI Exclusive video segment above.
How Alcohol Affects Fat Loss & Ways To Avoid It For Gains
Stop losing gains because of alcohol.
We all indulge in an adult beverage here and there. It’s just part of our routine. Whether it be a nice dinner with family, a night out with friends, or a casual drink to decompress from the day, alcohol is something we enjoy. But for those serious about bodybuilding, fitness, and their health, alcohol can hinder your fat loss goals if you aren’t careful. Knowing why this happens and how best to avoid it will prove to be effective in the long run.
In moderation, alcohol can be completely fine to drink. It’s casual, a social thing, just something part of our society. Too much and we all know what can happen. If you’ve ever tried lifting, or worse, running, after a night out of drinking, you have seen the effects. On top if it all, you probably don’t feel too good either.
When we look to our fat loss goals, we eat well and train hard, yet sometimes we still feel like we aren’t exactly hitting our intended goals. We might dissect our nutrition plan to see what we are doing wrong or go into our training plan and see how we can fix it. But we may not be privy to the fact that alcohol is stunting our fat loss gains.
Let’s take a look at how alcohol affects fat loss and what we can do to avoid it. Having a drink here and there won’t be the end of the world, but it will be hinder the results we want to see. The right approach to it and knowing what to watch out for can be a game changer as we look to see great results.
How Alcohol Affects Fat Loss
Your fat loss goals are important, especially as you seek that shredded aesthetic. But alcohol is something that can easily ruin those gains (1). What you will find is that alcohol contains what some refer to as “empty” calories, meaning it contains many calories without any nutritional value. Beer is known for its high amount of carbs and a mixed drink tends to have a lot of sugar as a result of juice and added sweeteners.
By consuming high amounts of this, it leads to a build up of body fat and heavy beer drinkers will build that dreaded beer gut (2). Extra weight from something so empty only leads us to watching that six pack slowly wither away, something we absolutely do not want.
While too much alcohol alone can lead to weight gain, by consuming alcohol in excess, or even just a little, we tend to lose our inhibitions and following that strict diet seems to go out the window. With a loss of inhibitions, we invite those foods that will ultimately lead to fat gain. While we may enjoy those foods, eating in excess only urges us to eat more and more of it, adding to our unfortunate weight gain.
We must also be cautious of how alcohol affects our sleep and digestion, vital components to staying on track when it comes to our health and fitness goals (3). Knowing how alcohol affects our fat loss can help us prevent it so we keep our gains on track.
Ways To Avoid It
While drinking alcohol can have negative effects, there are ways to avoid it so we don’t hurt our gains while still enjoying a beverage here and there. Focusing on those alcoholic drinks that are low in calories is a good start. Companies have started making health conscious alcohol beverages that are low in carbs and calories for those watching their weight. Hard alcohol, in moderation of course, can be a game changer as you look to improve your fat loss goals as well.
For those unwanted cravings and not so healthy foods that alcohol invites to the party, it takes discipline to fight that urge to want the worst foods for our gains. Finding healthier alternatives may be wise, but if you can avoid eating at all, going straight to bed might be the best move. Sticking to a good diet throughout the day will also help alleviate some of those cravings come late night.
Having someone to keep you accountable as well is always helpful. This not only goes for drinking, but also working out and sticking to a solid nutrition plan. By having that person in your life to keep you in check reinforces support and will prove to yield effective gains in the long run.
What Are The Best Alcoholic Choices?
We all have a preference on our favorite drink but focusing on things like a glass of wine or a lower calorie alternative that companies are coming out with are smart choices. If you tend to mix liquor will sodas or sugary juices, see if there are lower calorie and lower sugar alternatives to throw in the mix. Beer can be a killer but for those beer connoisseurs, watching your intake will still allow for the inclusion in beer, just maybe mix in a lighter one as opposed to a heavier, more hoppy option.
Can I Still Drink To See Gains?
Ultimately, it’s all about moderation and working to control excessive drinking tendencies. It is possible to still see gains if you have control and put your health and fitness goals as a top priority. You work to build muscle, lean out, and have an aesthetic others will envy. By keeping those at the forefront, you can still see gains while enjoying an alcoholic beverage here and there.
Wrap Up
We all enjoy a drink and we all know the consequences of drinking too much. Our gains are valuable and the time put into the gym cannot go to waste. By working to control our intake we better set ourselves up for success and won’t let alcohol destroy our fat loss goals. Stay on track and watch your gains flourish all while enjoying alcohol in moderation.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Suter, P. (2005). “Is alcohol consumption a risk factor for weight gain and obesity?”. (source)
Schutze, M.; et al. (2009). “Beer consumption and the ‘beer belly’: scientific basis or common belief?”. (source)
Britton, A.; et al. (2020). “The association between alcohol consumption and sleep disorders among older people in the general population”. (source)
The Conflicting Effects Of Creatine & Alcohol On Growth
Don’t let poor decisions ruin your chances of growth.
If you’ve come here, then you enjoy two things: building muscle and enjoying a beverage, but knowing the conflicting effects of creatine and alcohol is important as this will have consequences to your muscle growth, and ultimately your overall gains. For many of us, we supplement with creatine to see that added strength and size. We also may enjoy a beverage or two once in a while to relax, maybe watch a sports game, and just unwind from our hectic schedules. But just how much do alcohol and building muscle mix?
Creatine is a widely researched supplement known to increase strength and size. While this is mainly found in a powder form, there are those products that do contain pill forms of creatine. With many different kinds, creatine monohydrate seems to the most popular for its ability to absorb faster. Also widely studied is alcohol and its effect on our bodies as a whole. While it is fine to enjoy a beverage or two in moderation, knowing what this can do to you and your gains is important, especially for those of bodybuilders.
Let’s take a look at the conflicting effects of creatine and alcohol so we know what we need to do to continue to see great gains. It isn’t worth having a bad workout because you drank too much, and it isn’t worth sacrificing recovery and limiting your gains.
Creatine: What It Is, Benefits & More
Creatine is an amino acid found in your muscles and brain, and as a supplement, is widely researched. What this does is essentially takes your body’s energy source of ATP and through a long process, restores what is depleted. During a workout, your body uses ATP for energy and ADP is a useless byproduct left over. Creatine takes ADP and turns it back into ATP to be used for useful energy come your next workout.
Creatine works to promote strength and size, boost athletic performance, improve your metabolism, and increase cognitive function. For those athletes who supplement with this, creatine is a trusted product to really elevate training and performance for better results (1,2,3).
Check out our list of the Best Creatine Supplements for more great muscle building products!
How Alcohol Affects Your Muscle Growth
Enjoying a drink can be nice, but in moderation is absolutely key. Alcohol is one of those things where a couple drinks can be a good time, but anything more can just turn into a nightmare. When it comes to building muscle, alcohol can actually have limiting effects that you should know about. When it comes to protein synthesis, for example, alcohol can have a blocking effect which leads to a reduction in muscle mass.
Let’s look at testosterone for a minute. Testosterone is necessary for growth to take place and is a highly important muscle building hormone. Alcohol can seriously lower your testosterone levels which means that protein synthesis is prohibited. It will also raise estrogen, having an opposite effect to growth (4,5).
So, alcohol clearly seems to oppose what creatine is designed to do. It is important to note that alcohol really does limit your growth, the real question would be by how much, although that is dependent on the individual.
Creatine & Alcohol: What Are The Conflicting Effects?
When it comes down to it, alcohol can inhibit the benefits of what creatine is trying to do. Creatine is designed to pull water into your muscles, but alcohol takes water away. This can lead to cramping, pain, among other negative effects. If creatine doesn’t have water to pull into your muscles, then it won’t do its job. This dehydration will limit growth and make you feel terrible all at the same time.
Looking at this from a baseline perspective, creatine helps with cognitive functioning and alcohol takes that functioning away. Creatine needs water to thrive and alcohol takes that away. Creatine wants to pull nutrients to benefit you and needs plenty to do its job well, but alcohol takes that away as well. What’s the common theme? What creatine wants, alcohol takes.
It is important to note that this may not apply to one or two drinks, or whatever your limit is in moderation. For those heavily drinking, the effects of alcohol can really limit your over time and completely negate the benefits of creatine. At the very least, you’re wasting money on an expensive supplement that isn’t doing its full job. Don’t let this happen and start to monitor what you put into your body. At the end of the day, you need to decide whether a little buzz or serious gains are more important.
Best Creatine Supplements For Added Gains
Now that this is established, looking to the right creatine supplements can be a game changer. It may seem daunting to walk the isles of the supermarket or scroll through endless pages online, but it is possible to find the right supplement. We took it upon ourselves to get a list together of the best creatine supplements to make this choice easier for you.
What we found was that Transparent Labs StrengthSeries Creatine HMB was the number one creatine for its cleanliness, benefits, ingredients, and pure overall value. However, the others on this list are also very good and our team took the time to only deliver the best for your gains.
Check out our list of the Best Creatine Supplements for more great muscle building products!
Wrap Up
You now have the knowledge to see the conflicting effects of creatine and alcohol and what this does to your muscle growth. It can be easy to get caught up in a good night and have a few too many, but realize this does affect your gains. Creatine is a great supplement and a staple in many routines, so look into a solid product, decide what’s more important to you, and really watch your gains grow.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Francaux, M.; Poortmans, J. R. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Avgerinos, Konstantinos I.; Spyrou, Nikolaos; Bougioukas, Konstantinos I.; Kapogiannis, Dimitrios (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
Okwara, J.; et al. (2019). “Effect of alcohol consumption on testosterone, luteinizing hormone and follicle stimulating hormone levels in males residing in Nnewi Metroplois, Anambra state, Nigeria”. (source)
Walter, M.; et al. (2007). “Controlled Study On The Combined Effect Of Alcohol And Tobacco Smoking On Testosterone In Alcohol-Dependent Men”. (source)
Proven Risks of Mixing Steroids and Alcohol
Risks of Mixing Steroids and Alcohol
Steroids and alcohol are legal for persons aged 21 years and above in most parts of the world. While alcohol is purely for recreational purposes, the same cannot be said about steroids. Nevertheless, the two substances affect the body in many ways. But, have you ever asked yourself whether combining the two is good for you? Well, we have done a little research and found some Risks of Mixing Steroids and Alcohol and surprising details.
Bodybuilders and other athletes love having fun, that is without a doubt. However, the kind of substances they consume to enhance their performance may not go well with alcohol. Alcohol is a combination of several chemicals that cumulatively slow down brain activity. Anabolic steroids on the other hand work by boosting testosterone levels, the result of which is increased muscle mass and loss of fat. It is important to note that anabolic steroids are different from corticosteroids in that the latter are used purely for anti-inflammatory purposes. This article will discuss steroids and the proven risks of mixing them with alcohol.
Related Article:: How are Steroids Abused?
Stomach Upsets, Ulcers, and Bleeding
Prednisone, when taken alone may cause serious side effects such as stomach bleeding. Similarly, excessive alcohol consumption causes stomach bleeding due to wearing out of stomach walls and injury to the liver. But what happens when you mix the two substances? Your guess is as good as mine – the effects will be twofold. However, you can reduce the combined effects of alcohol and steroids on your stomach by eating before taking the substances. This is because a full stomach will reduce the probability of either of the substances interacting with your stomach lining. Alternatively, take alcohol and steroids separately to avoid their combined effect on the stomach.
Must Read:: Effects of Alcohol On Muscle Building
Reduced Immunity
While most steroids are not associated with a reduced immune system, the same cannot be said about alcohol. Excessive drinking compromises the drinker’s immune system, thus making them prone to opportunistic diseases. Pneumonia and tuberculosis are some of the diseases the body is exposed to in the case of excessive drinking. Additionally, people who have a condition known as autoimmune may take steroids that suppress immunity. While this may be justified medically, mixing the steroids with substances such as alcohol may lower immunity to dangerous levels. Most importantly, alcohol, being the strong depressant, we know may interfere with how you take your steroids. That includes forgetting to take the drugs at the right time or not following the necessary aftercare procedures. Any steroid user should put a stop to alcohol intake until they achieve the steroids achieve desired results.
Depression
Depression is a serious health issue that can be brought about by a mixture of alcohol and steroids. A regular steroid user can confirm that indeed these drugs can have a toll on you. To escape the nasty side effects and mood changes, many steroid users have turned to alcohol. Well, this is not a good idea. Alcohol is known to cause extreme depression itself. So, what makes one think that it can help them overcome another type of depression? It could be peer pressure or something else. But the thing is mixing alcohol and steroids will only make the situation worse. Do yourself a favor and never try to cure any type of depression by taking alcohol. Instead, find other treatment options for the depression such as counseling and psychiatric therapy.
Weakening of Bones
Osteoporosis, a condition characterized by weakening of bones, maybe as a result of mixing alcohol and steroids. However, the condition usually occurs when one abuses alcohol. Steroids such as Prednisone may also cause it on their own but it happens in one out a thousand users. Moreover, osteoporosis is not serious enough to warrant medical intervention but it can limit the weights you can lift. It will also make it difficult to perform high-intensity exercises. To be on the safe side, avoid mixing alcohol and steroid such as prednisone to avoid this condition.
Breathing Difficulties
Tired black sportsman breathes with difficulty, rests with arms on knees, being fatigue after racing competition, wears leggings and comfortable shoes, copy space against mountain landscape.
Melatonin and several other steroids, when mixed with alcohol, cause the blood sugar level to rise or drop. This means the rate of absorption of the steroids is increased or lowered respectively. In either case, breathing becomes irregular and difficult. However, it is more dangerous if alcohol increases the effect of a drug like melatonin. One will not only have breathing difficulties but may also develop weak joints, drowsiness, lack of balance, among others.
Risk of Developing Diabetes
Steroids are not known to induce diabetes but long-term use can cause the condition. Alcohol, on the other hand, more so excess of it, causes high blood pressure and diabetes. A combination of alcohol and steroids and alcohol, however little the latter is, may cause one to develop diabetes. The two substances and their combination destabilize a person’s sugar levels. Whether you’re genetically susceptible to a particular type of diabetes or not, taking alcohol while using steroids triggers a rise in blood sugar. To be safe, don’t take any form of alcohol during your steroid cycle or when under any form of steroid treatment. Unlike other risks, this particular one does not have a safe way of getting around it. You have to choose between steroids or alcohol; a decision that may require the services of a therapist.
Related Article:: Down the Hatch: Alcohol’s Effect on Muscle Growth
Steroid and Alcohol Abuse
Studies have shown that risks associated with mixing steroids and alcohol stem from the abuse of the two substances. Steroid abuse is not very common among athletes but individuals who have used them for a long may develop some complications. Additionally, steroid use requires discipline and commitment. Also, one must practice self-care to deal with some adverse side effects associated with the steroids. Failure to adhere to any of these may result in some of the following conditions.
Premature baldness.
Growth of breasts in men.
Reduced sperm count.
Irregular menstrual periods in women.
Alcohol abusers are more likely to develop the aforementioned side effects compared to occasional drinkers. However, the former category of drinkers is addicted to the substance and hence cannot control how they take it. The fast step towards the safe use of steroids and alcohol is knowing whether you’re abusing alcohol or not. Occasional drinkers don’t have much to worry about they can always stop taking alcohol whenever they want until their steroid cycle is complete. Here are signs you may be abusing alcohol and at greater risk of developing the conditions discussed.
Signs You’re Abusing Alcohol
Abusing alcohol may cause adverse side effects such as high blood pressure and even death. Steroids use and alcohol go well for as long as you’re drinking it responsibly. Please note that this option is for those who can’t do without it completely. Otherwise, it is highly recommended that you don’t take alcohol alongside steroids because of the risks we shall share with you. Here are signs that your alcohol consumption is not healthy. Please note that only a qualified medical practitioner can determine whether a person’s alcohol consumption is healthy or not.
Paranoia
Unfounded fear is the first sign that you’re not drinking responsibly. Paranoia has something to do with impaired judgment, where the person is unable to distinguish between real threats and non-existent ones.
Feelings of Invincibility
It is a very serious effect of alcohol abuse and addiction where one thinks they can tackle any threat head-on. Feelings of invincibility are even stronger if one is a bodybuilder.
Poor Appetite
If you notice a gradual loss of appetite despite training and using steroids, then it means your alcohol consumption is on a dangerous level. No or reduced appetite means your system is overwhelmed by the huge amount of alcohol you’re taking.
Must Read:: Best Diet Plan for Bodybuilders 2019
Stupor
This is a state where one does not comprehend anything happening around them after taking a little too much. Drinking to this point without being forced is a clear sign that one has developed alcoholism. It is the most dangerous stage for one to be taking steroids because they may not only skip their dose but may also fail to take care of themselves.
When to Seek Help
Health problems associated with mixing steroids and alcohol may be fatal if ignored. If you know you have a drinking problem and feel like using steroids at the same time, it is advisable to consult your doctor first. Most importantly, let your trainer know about this so they can arrange how to go about it. Although some side effects may appear to be mild, it is best to monitor them closely so as not to develop into something serious. Finally, ensure to take every substance, whether it is a steroid drug or alcohol, in moderation to avoid these risks.
Overall
We might spend the whole day arguing against mixing steroids and alcohol but can’t run away from the truth; it will always be there. The best we can do is find solutions that include being cautious about it. With over a hundred types of alcoholic drinks in the world today, you will always find one that will go easy on you. But if you could avoid mixing these two substances, it will be for the better.