Alcohol and Body Composition Goals – With Coach Alex
POSTED ONSEPTEMBER 6, 2019 BY FITREPUBLICADMIN
A few social drinks with friends and family can certainly be part of a healthy social life. It is important however to understand the facts about alcohol and the consequences it can have on your training and body composition goals.
What are the facts about alcohol?
Alcohol contains 7 calories per gram, which is almost double the calories per gram of proteins and carbohydrates
Unfortunately, the calories from alcohol are void of any nutrients. This can certainly be problematic for individuals with fat loss goals who may have lower daily targets of calories
Furthermore, alcohol consumption can decrease our activity levels the following day, and may impact training performance in the gym
What are the effects of alcohol?
After alcohol is absorbed in our small intestine, it is transported to the liver. The metabolism of alcohol is prioritized here until it is eliminated from the body, before other nutrients can be metabolized.
Alcohol is a depressant drug, and it therefore slows down brain functioning and neural activity.
As alcohol reduces inhibitions and alters our satiety mechanisms, this increases the likelihood of over consuming or ‘binging’ on food after a night out.
Key Takeaways
Ultimately, alcohol consumption may not be your best bet when it comes to fat loss goals.
It is possible however, to account for a few social drinks on a night out. This itself may improve compliance to your health goals over the long term.
A good strategy may be to save a portion of your daily calories for a few drinks in the evening. Planning ahead is a good strategy.
Sticking to spirits with soda and fresh lime also provides a lower calorie alternative compared to sugary cocktails or full strength ciders and beer.
Still aim to hit your protein and micronutrient targets for the day to ensure you’re still on track with your goals!