Alcohol and Fitness??

On several occasions, I’ve had people question how a fitness guru, such as myself, could allow his clients to consume alcohol as part of their nutrition program. While it’s true that hardcore fitness models and bodybuilders will certainly abstain from alcohol consumption while pursuing the perfect body, at Fitness Together, we realize that our clients are real people, living in the real world. As such, all of our program, including our nutritional advice, has to work within the constraints of our client’s lives.

Like many things, the key is moderation. I have certainly had more than a few clients that simply could not achieve their weight loss goals until they got their partying under control. The key is to be aware of the compromises you are making, as well as being realistic about any possible harm you are doing to your body.

The main purpose of this article is to provide some information on alcohol and it’s effects on body composition (body fat loss and muscle toning). However, first let’s reiterate some of the facts about alcohol consumption that you’ve probably heard a thousand times before:

1. One of the most widely used justifications for alcohol consumption is stress relief. It does appear to be well documented that alcohol can cause a reduction in our response to stress, but it is also well documented that drinking for stress relief can result in alcoholism. Again, too much of a good thing…..?

2. The healthy liver can process or detoxify alcohol at the rate of 1/4-1/2 of one drink every hour. This means if you have 5 drinks, it is probably taking upwards of 10 hours to clear your system, and your liver is being overworked the entire time. This is why alcoholism is so bad on the liver.

3. Dehydration is one of the main causes of a hangover. Drink lots of water before turning in for the night to minimize this effect.

4. Alcohol destroys Vitamin C , Vitamin B6 & the amino acids L- Cysteine, & glutathione. It uses up Vitamin B1, & Vitamin B5 and breaks down tryptophan. There is decreased absorption of: Vitamin B1, Vitamin B2, Vitamin B12, folic acid, & amino acids. Alcohol induces increased urinary loss of Zinc, Magnesium, Calcium, & Vitamin B12. Eating a good meal may not help you sober up, but it will help replace the nutrients that are lost. Many alcoholics suffer malnutrion not only from these effects , but because they stop eating food to compensate for the increased calories they get from the alcohol.

5. Certain byproducts of alcohol can bind to some of the same receptor sites in the brain as do the feel good neurotransmitters such as dopamine and seratonin. Thus alcohol can produce a similar sense of well being. But that feeling wears off quickly & you have to drink more to keep it going. Repeated false activation of these receptor sites sends the brain the signal to make less of these essential neurotransmitters. As a result, natural production slows and an addiction process begins.

6. Women who drink even moderate amounts of alcohol while pregnant have a higher risk of giving birth to a child with Fetal Alcohol Syndrome.

7. Chronic intake of alcohol is associated with brain shrinkage, cognitive defects & declines in mental performance measured by neuropsychological testing. Even occasional drinking will produce declines in these tests for up to several days after drinking.

8. Recent studies have shown that moderate alcohol consumption (1 to 2 drinks a day), can significantly reduce the risk of heart disease! There are multiple theories on why this is the case. The red wine industry would like you to believe this effect is particular to red wine, but most studies show it is true for alcohol in general. Just be careful not to use this as an excuse to over consume high calorie alcoholic beverages. Two 8 oz. daiquiri’s every night (over and above your normal food intake) would add two pounds of fat every WEEK!

9. Do I even have to go into the dangers of drinking and driving. Don’t! An average women is legally drunk after as few as 2 drinks.

10. Significant alcohol consumption can lower Testosterone in males by as much as 20%. Studies show this effect to be most promonent while drinking, but can last for up to a day after consumption. Also, alcohol can increase cortisol levels. Both of these effects can cause many negative effects such as: decreased muscle, increased fat storage, and decreased libido.

So let’s say you’ve already decided you’re not going to give up drinking completely in order to get in shape. How can you minimize the damage? First, of course, you should minimize the amount you consume. One way to do this is to keep a daily food log and honestly log all of your alcoholic beverages along with everything alse you consume. This will quickly drive home just how much damage drinking is doing to your diet, and should help you to take it easy in the future.

If you are currently drinking a half case of beer every week, cutting to three drinks a week will result in about a pound of fat loss every two weeks. That’s without doing anything else. That’s 25 pounds of fat gained or lost every year!

The next best method is to watch the types of drinks you are consuming. The alcohol itself always contains the same number of calories. The trick is, what else is in your glass? Sugary drinks are the worst, with some dark beers taking a close second. The difference in calories is huge. The following list shows calories for a couple drinks, all having the same alcohol content:

4 oz. Glass of wine 80-90 Calories
Rum or Whiskey and diet soda 80-90 Calories
12 oz. Light Beer 90-100 Calories
12 oz. Regular Beer 120-260 Calories
4 oz. Whiskey Sour 160 Calories
8 oz. Daiquiri 500 Calories

Yes, that’s correct, a “Parrot Head” sipping “boat drinks” will take in almost six times the number of calories that a wine drinker will for the same alcohol consumption. Switching from a Whiskey Sour or a Gin and Tonic to a Whiskey and Diet or a Gin and Diet 7up can almost cut your calories in half.

Another great tip is to alternate alcoholic drinks with a glass of water or a diet soda. Some of us have a problem being in a social setting without doing something with our hands. Some people smoke, others hang out at the hors d’oeuvres table (also not good for your diet), while many just have to have a drink in their hands. Alternating with a non-alcoholic beverage with zero calories is a great way to trick yourself.

Again, this article isn’t an endorsement of alcohol consumption. I think most of us can agree that many people would be better off with far less alcohol in their lives. Instead, this is intended as a “heads-up” to what you’re really doing to your diet when you head to the bar.