First of all, alcohol is not calorie-free.  It contains 7 calories per gram, and that’s not including the sugar and other additives.  This makes it super easy to pack on extra pounds without realizing it.  The average person doesn’t want to do that, and extra pounds can certainly slow down any athlete.  Not only that, but too much alcohol can make it harder to lose fat, too.  It works this way: alcohol gives rise to the release of insulin, which increases the metabolism of glycogen, which spares fat.  If you’re trying to lose fat, you don’t want to spare it- you want to get rid of it!

Alcohol also causes cortisol levels to rise.  Cortisol is also known as the “stress hormone”, and when cortisol levels rise, protein synthesis decreases.  Protein synthesis is necessary to build muscle cells; therefore, when it decreases, so does muscle growth.

Drinking too much alcohol slows the absorption of vitamins and minerals which can cause anemia and vitamin deficiencies, especially B vitamins.  It also causes inflammation of muscle cells and which can leave you feeling extra sore after exercise, and extend recovery time.  In addition, it causes heat loss, causing muscles to become weaker and less efficient, and excess consumption can cause damage to your muscle cells, causing the damaged cells to die. 

As you can see, too much alcohol can have many effects that can derail your best efforts.  The average individual should consume no more than one drink per day, but if you’re an athlete who is serious about your results, it’s best to steer clear of alcohol totally during your training season.

Copyright © 2009 by A.M. Birmingham, ISSA CFT, SPN

      

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