Reign in Acai
Of Elephant and Man
A little C & P Education for you.
Alcohol is empty calories. It doesn't have any nutrients, but does have a caloric value of 7 calories per gram. In just one shot (1.5oz) of 80 proof vodka there's nearly 100 calories. For those of you trying to lose fat, forget it if you are drinking. Not only will the high calorie content of alcohol have a negative effect on your total calorie intake, but it also slows down your metabolism by disrupting the Kreb's cycle. Since the Kreb's cycle isn't working correctly, fats cannot be broken down. In short, your body is trying so hard to digest and metabolize the alcohol, that fat burning stops all together.
Alcohol consumption also hurts muscle growth. Not only due to hangovers lowering your workout intensity, but it actually lowers protein synthesis by 20%. Twenty percent! There are several reasons why it does this. For one, it dehydrates your muscle cells. As many know, hydrated and even over hydrated muscles (like when you take creatine) allows for a much higher anabolic environment. Because your cells aren't holding as much water, it becomes much harder to build muscle. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction, relaxation and growth including calcium, phosphorus, magnesium, iron and potassium.
ALCOHOL LOWERS TESTOSTERONE AND INCREASES ESTROGEN! Yes, you read that right. In one particular study, men's testosterone levels were measured before and after consumption of alcohol. At the most intoxicated state, testosterone levels had dropped to an average of 25% lower. It was also interesting to note, that when blood alcohol levels were the highest, testosterone was at its lowest. Alcohol has also been shown to cause a quicker aromatization of androgens into estrogens, which would explain why heavy drinkers often get gynecomastria (bitch tits) over a period of time.
Although alcohol is absorbed rapidly it is metabolized very slowly and its effects may still impact athletic performance up to 48 hours after the last drink.
Assuming you hit the gym within 48 hours of its consumption, as little as two to three standard drinks can directly:
- Decrease strength
- Impair reaction time
- Impair balance and eye/hand coordination
- Impair fine motor and gross motor coordination
- Increase fatigue: Liver function is significantly impacted following the ingestion of alcohol. Up to 48 hours after the last drink the liver may still be metabolizing alcohol at the expense of glycogen (metabolized carbohydrate).
- Given that glycogen is vital for most of the body's cellular functions, body fatigue, cognitive decline and loss of strength will result when it cannot be used efficiently. Reaction time, balance, coordination are also impacted by this process in addition to the direct aforementioned neurochemical effects alcohol has on the brain.
- Interfere with body temperature regulation
- Cause dehydration: Alcohol has an impact on kidney function, which interferes with the regulation of electrolytes and fluids in the body (7). Cellular waste removal and nutrient supply are the main functions of fluid and electrolytes, which are controlled through kidney function.
- The kidneys filter large amounts of water from many parts of the body, including the brain, to break down alcohol. This causes dehydration and can cripple an athletes performance.
- Deplete aerobic capacity and negatively impact endurance for up to 48 hours after the last drink
- Impact cellular repair: Protein metabolism is negatively impacted when alcohol is in the system. This has obvious implications for muscle repair.
- Impacts the cardiovascular system: Alcohol consumption raises blood pressure and this can result in the heart having work harder to pump blood through the body (8). An abnormally fast heart beat (tachycardia) can also result from alcohol consumption. Further, alcohol increases the synthesis of cholesterol and this can increase the risk of coronary heart disease.
- Disrupt sleep: Alcohol significantly interferes with restful sleep (4). It can make falling to sleep easier to begin with due to its sedative effects but the quality of sleep (particularly rapid eye movement) will be disturbed.
- Cause vitamin and mineral depletion: Vitamins and minerals so necessary for our health have their absorption interfered with, while the body's own supply are slowly depleted, when alcohol is consumed. Even one or two drinks per day (supposedly the "recommended" amount) can have this effect. B vitamins, which have important enzymatic and metabolic functions are depleted extra rapidly (8).
- This deleteriously effects the heart, liver, thyroid and kidneys. Vitamin A is also depleted and this interferes with the body's ability to fight disease. Vitamin C depletion makes one susceptible to anemia. Also, when alcohol is ingested the body excretes calcium at twice the normal rate, thus impacting on bone growth and wound healing.
- Cause cognitive impairment: cognitive impairment (disruption of thought processes and brain damage) occur through a number of mechanisms (6,7). Alcohol related sleep disruption contributes to the insufficient restoration of ones neural processes. The effects of GABA-A stimulation, as explained, have been shown to contribute to neural death.
- Lack of glycogen to the brain, as a result of alcohol metabolism, causes slow, disoriented, thinking. These are just some factors. There are many more. The implications of cognitive impairment are severe for athletes: loss of motivation, focus and desire in addition to lessened perspicacity and even neuromuscular response.
