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  • Oh, alcohol, why must you be so cruel?

  • You make me stumble around, scream out loud for no reason, pee 10 times in an hour, and

  • perform dares that I wouldn't even dare to think about it when I'm sober.

  • But at least you don't take away my gainz.

  • Or... do you?

  • How does alcohol affect your fitness gains?

  • Many of us have at least the "occasional" drinking nights and sometimes the rare "extreme"

  • drinking nights, but we hardly think about how it might affect us fitness-wise.

  • One way drinking affects us physiologically is by dehydration.

  • Since alcohol is a diuretic, the more you drink, the more you urinate, the more you're

  • dehydrated.

  • In worse case scenarios, excessive drinking can lead to severe dehydration and electrolyte

  • imbalance.

  • Pair this with increased levels of a toxin known as acetaldehyde from drinking, you're

  • ripe with the recipe for a hangover.

  • Not so fun fact, acetaldehyde is also classified as a Group 1 carcinogen, the same group as

  • tobacco, asbestos, aaaand processed meat.

  • And it's also the reason why many East Asian ethnicities have alcohol flush reactions,

  • aka "Asian Glow," due to a mutation of the enzyme in charge of breaking down this toxin.

  • Of course, with dehydration and a hangover, you'll feel increases in fatigue, sluggishness,

  • confusion, and your chances of going to the gym plummets to a near zero.

  • And if it needs to be spelled out, no gym equals no gainz.

  • In fact, your gainz might already be affected even if you don't exercise.

  • Studies show that low alcohol consumption, about 40 grams or so, or 1 drink, has really

  • no effect on the muscle growth promoting hormone testosterone.

  • However, that starts changing as you continue to drink more.

  • 10 to 16 hours after consuming 3 drinks, shown to reduce testosterone levels in your body

  • by 23%.

  • This drop does not come back to normal levels until 36 hours later.

  • That's a whole 1 and a half day you're spending with subpar muscle protein synthesis, and

  • the studies also show that the worse your hangovers feel, the lower your testosterone

  • drops.

  • And even worse, alcohol has been connected to decreasing leucine oxidation, which is

  • also important for building muscle.

  • Oh, and it doesn't stop there for your hormones.

  • Moderate amounts of alcohol has shown to also inhibit the hormone Leptin, which is responsible

  • for making you feel full.

  • If you're trying to lose weight, good luck battling those cravings for nachos after a

  • long night of drinking.

  • Speaking of losing weight or even just losing bodyfat, alcohol will also affect how your

  • body uses energy.

  • Typically your body uses glucose and fat as energy through the glycolytic and oxidative

  • pathway.

  • But once you introduce alcohol, your body quickly shifts its focus from glucose and

  • fat to breaking down alcohol for energy instead.

  • Alcohol itself contains roughly 7 calories per gram, which your body breaks down into

  • acetaldehyde and then into acetic acid and then finally a useable energy source known

  • acetyl CoA.

  • While this process takes place, your body won't be utilizing any other energy sources

  • in your body, which means all the calories you consume while intoxicated will be converted

  • into stored fat and any chances of burning fat for the duration is not going to happen.

  • And most of all, alcohol lowers your quality of sleep.

  • After a night of drinking, studies show that when you go to bed, you do in fact fall asleep

  • quicker and into deeper sleep, but it's quickly disrupted and REM sleep, the deepest of all

  • the sleep stages, is overall reduced.

  • When you're asleep, much of the mechanisms for muscle synthesis and recovery takes place.

  • Disrupt that, and you disrupt your muscle growth.

  • So if you have a fitness goal that you're desperately trying to reach, alcohol consumption

  • is perhaps one of your worst enemies.

  • But if you do choose to drink, drink moderately and choose healthier, low calorie choices.

  • Come check out this previous video that might help you do just that.

  • Please also come check out PictureFit on Patreon and like and subscribe.

  • Thanks for watching.

Oh, alcohol, why must you be so cruel?


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Alcohol Effects on Fitness - Bad For Your Gains?

  • 19 2
    joey joey に公開 2021 年 05 月 07 日