The body fit training expert reveals why drinking alcohol is ruining your training efforts
Fitness expert reveals why drinking alcohol is ruining your workout efforts — and the shocking effects it’s having on your body and overall health
- A fitness expert has revealed how alcohol destroys your fitness progress
- According to Mackenzie Blakey, alcohol reduces performance and hampers muscle growth
- It can also lead to injury if you exercise while dehydrated or hungover
- Consequently, this slows progress towards your fitness goals
A fitness expert revealed how to drink alcohol destroys your effort and progress after a workout as dry July reaches half in Australia.
Mackenzie Blakey, Program and Research Director for Body fit training in Sydneytold Daily Mail Australia that alcohol consumption has been shown to reduce performance, impair muscle development and increase the risk of injury during exercise.
Not only does alcohol dehydrate the body, it increases heart rate, impairs sleep and cognitive function, and hampers muscle growth.
This ultimately hampers progress towards your fitness goals by making it more difficult lose weight or build muscle.
Mackenzie Blakey, program and research manager for Body Fit Training in Sydney, told Daily Mail Australia that alcohol consumption has been shown to decrease performance, impair muscle development and increase the risk of injury during exercise
The effects of alcohol ultimately get in the way of achieving your fitness goals and almost undo what you’re trying to achieve during a workout
How Does Alcohol Affect Your Body and Delay Fitness Goals?
Ms Blakey said alcohol interferes with efficient energy use and processing during exercise, causing your body to work harder to produce a lower result.
“Alcohol consumption alters your energy source, which is used by working skeletal muscles, reducing energy supply and impairing metabolic processes,” she said.
“It also decreases the rate of protein production and muscle fiber recruitment.”
If these bodily functions and systems aren’t working optimally, you’ll feel worse when you exercise after drinking alcohol, and you’re likely to achieve very little after a workout.
Thousands of Australians sign up every year to raise money for cancer research by dropping the drink for “Dry July”.
The “warning signs” to tell if you’re drinking too much alcohol:
* If you drink alcohol “without thinking”.
* When alcohol becomes relaxation
* Others notice your consumption
* If it affects your mood and lifestyle
* If you drink more than 10 drinks a week or more than four a day
* When you can’t stick to drinking limits
* When alcohol becomes a way of coping with different situations
How Does Alcohol Affect Muscle Growth?
Whether you’re trying to burn fat, build muscle, or keep fit, alcohol essentially increases the time it takes to reach fitness goals.
“Muscle growth is dependent on both hypertrophy training and adequate nutrition, including adequate protein intake – alcohol consumption affects both,” Ms Blakey said.
She added that on a night out when alcohol is consumed, it’s often paired with fast food that’s high in fats and carbs and low in protein.
“A night of heavy drinking is also generally associated with poor sleep and dehydration,” she said.
“Hydration and sleep are important aspects of hypertrophy training because adjustments occur at rest before the training session.”
“So not only does alcohol negatively impact performance and the ability to train efficiently, it also impacts the resulting gains.”
What to expect when you stop drinking:
Within 12-24 hours: Detoxification begins and blood sugar levels normalize.
During this time, withdrawal symptoms such as sweating, anxiety, depression, and insomnia may occur.
Within a week: Sleep quality should improve and you should feel more energetic and hydrated.
Within two weeks: Weight loss can begin by cutting out the hidden calories in alcohol.
Within three to four weeks: The blood pressure stabilizes.
Source: Dry July
Whether you’re trying to burn fat, build muscle, or keep fit, alcohol essentially increases the time it takes to reach fitness goals
Why is it important not to exercise when you’re dehydrated or hungover?
You should avoid exercising if you are dehydrated or hungover as it can lead to injury.
Ms Blakey said dehydration puts a strain on various body systems, which increases your heart rate and increases your risk of fatal outcomes.
“Dehydration impairs cognitive function, increases cardiovascular stress, alters metabolic function and leads to changes in central nervous system function,” she said.
“This causes your exercise heart rate to rise more sharply and impairs your body’s ability to regulate homeostasis, exposing body systems to higher levels of stress.”
Australia’s Healthy Drinking Guidelines:
Australian guidelines recommend that healthy adults should not drink more than two standard drinks in a day to reduce their lifetime risk of harm from alcohol-related illness or injury.
They also recommend consuming a maximum of four standard drinks on a single occasion to reduce the risk of alcohol-related injuries.
A standard drink contains about 10 grams of alcohol – the amount your body can process in one hour.
The average glass of wine served in a pub contains 1.5 standard drinks.
New draft guidelines recommend healthy Australian women and men not to drink more than 10 standard drinks per week.
Source: health directly