The Truth about Alcohol, Fat loss and Muscle Gain - Olly Foster

Well now that Christmas and New Year has well and truly passed, I'm sure or I hope we are all back on track with regards to training and nutrition. Over such a festive period many of us enjoy a tipple or two but do we really understand or know the effects alcohol can have on our training goals?

Do you really want to know?

Here, I've put together a few details about alcohol and will explain the main concerns and what it contains to hopefully give you a better understanding before you next decide to hit the town.

Alcohol is a well-established part of society, it is something that has become as acceptable as eating and breathing. It's a social facilitator with a feel good factor that is continually increasing on mass. Study after study shows that alcohol can diminish performance, mental impairment, create possible addiction, diabetes and liver disease to varying degrees.

This being said and generally well known, people still enjoy its sedating influence and without a doubt, it does play a vital role in many of society's traditions and practices. Here I am just simply looking to discuss and outline the impact this feel good toxin has on body composition and how it can affect your training goals.

Ever heard of empty calories?

Im sure you all have but do you really understand why we use such a phrase? Unlike macronutrients such as carbohydrates, proteins and fats, alcohol supplies excess calories without nutrition - empty calories. To make matters worse, if consumed, it is the FIRST fuel (energy supply) to be used as energy when combined with carbohydrates, fats and proteins, postponing the fat-burning process and as a result this can actually lead to greater fat storage.

So basically whenever it is consumed,  your body will not burn fat! It does not stop the weight loss process, it simply postpones it. Alcohol does not store as glycogen, and you will immediately go back into ketosis/lipolysis after the alcohol is used up.

Here are some facts and the  main concerns associated with alcohol:

Alcohol Supplies Almost Twice As Many Calories As Protein & Carbohydrates

Seven calories per gram, alcohol supplies almost twice as many calories as protein and carbohydrates, and as mentioned above, the calories in alcohol lack the nutrients beneficial for a healthy metabolism and will therefore hasten fat storage.

Alcoholic drinks tend to also contain calories from other sources, which add to the overall caloric intake. Cocktails, for example, contain fats. Wine and beer both have high carbohydrate content. Carbohydrates release insulin, which as we hopefully know can "hasten fat storage".

Beer contains more carbohydrates and less alcohol than wine, but due to this it is seen as being more fattening, due to the higher energy content.

Alcohol Loosens The Inhibitions & Increases Appetite

When you drink, and I'm a victim of this as well, people will usually not stop to consider the impact the alcohol is having on loosening the inhibitions. A key example of this is the relaxed thinking state it puts us in. How many of us when we drink also eat more of the wrong kinds of food without thinking of the consequences. I certainly do!

This is because alcohol tends to have an appetite stimulating effect as it provides little in the way of nutrition, leaving a craving for other foods at the time of consumption. Add this to the fact that fatty and salty foods tend to accompany most occasions featuring alcohol and the loosening of the yet usual disciplined mindset, and you have a recipe for excess fat gain.

Alcohol can Damage The Stomach

Alcohol is a by-product of yeast digestion; it can have an irritating effect on the lining of the stomach and gradually weaken the kidneys and liver, leading to serious health problems and even death in certain instances. Any weakening of the stomach will lessen the rate and efficiency at which food is digested, which ultimately interferes with a healthy metabolism and the weight loss process.

Alcohol Lowers Testosterone

Key point and fact! Testosterone, which is one of the most powerful fat loss tools is reduced whenever alcohol is consumed, halting its full potential as a fat burner. It is also an anabolic hormone, which contributes to gains in lean muscle mass. Lowered testosterone means fewer muscle gains, and less muscle means a lowered metabolic rate. Some people do say that a few hours after alcohol, you get a spike in testosterone, but I believe this refers mainly to people who don’t normally drink, rather than regularly drinkers where this reflex is likely to be lost.

A lower metabolic rate will make the job of losing fat so much harder - period! So based on all this what are the best alcohol choices?

Alcohol taste is an individual personal matter, and I find daily with clients that they will usually choose what they like when it comes to taste, rather than what I advise them to based on the health content of the drink. I'll tell you now, it's no easy task trying to persuade them to change their drinking habits. However, a few tips I try to implement on myself and pass onto my clients are;

Drink alcohol with a lower caloric value, and a higher alcohol percentage (like wine and vodka for example). Less will be consumed, meaning lower overall calorie consumption.

Avoid high-calorie liqueurs. These are extremely deceptive (they taste so good) and will add enormously to overall caloric content.

Keep healthy food on hand when drinking. As mentioned, drinking will relax the inhibitions and cause one to compromise their nutritional habits.

If drinking beer, try a lower calorie alternative.

Drink water between alcoholic drinks. This will increase feelings of fullness and may help to prevent over consumption of alcohol.

I hope I have opened your eyes a little to the effects alcohol can have on us with regards to our training and overall fitness goals. If you’re serious about reaching your end target you really need to consider the effects drinking can have on you and how it will slow down the whole process. And incase you were wondering, my drink of choice is either vodka, soda and lots of fresh lime if I'm being good or Sailor Jerry's and ginger ale, again with lots of fresh lime if I'm feeling I deserve more of a taste treat. I certainly fall into the category of enjoying a drink or two, every so often!



Cheers!