Boozing in the new year? How alcohol can impact your fitness-related resolutions
A 2019 survey found that 54.9 percent of American adults had drunk alcohol in the past month, and for many, alcohol is a part of celebratory traditions. If you’re making decisions about whether or not to raise a glass—or you’re trying to support your health, fitness, and weight loss goals—you may be wondering how alcohol affects your fitness and weight loss progress in the new year.
Weight Loss When it comes to weight loss, alcohol can be a major obstacle. Alcohol can be surprisingly high in calories. A pint of beer has around 200 calories, but if you’re a fan of IPAs, it might be even more. The average 7% ABV beer has closer to 275 calories per pint, and as the ABV goes up, so do the calories.
Since these calories don’t provide much by way of nutrition, they are typically in addition to, not in place of, other calories you would consume. Many also find that they snack more or make poorer food choices while drinking.
In addition, alcohol has effects on metabolic processes in the body. During alcohol consumption, the body reduces its use of fat (storing it instead) so that it can focus on breaking down the ethanol.
Muscle gain Studies have found that alcohol consumption can impair muscle protein synthesis, reducing the body’s ability to repair and grow new muscle. Alcohol can also inhibit the body’s ability to metabolize protein, also leading to slower muscle growth. It also disrupts sleep, which is essential for recovery and muscle growth.
Performance Alcohol is a diuretic (it makes you lose more water in your urine), which can contribute to dehydration, affecting your workouts in the day(s) following alcohol consumption. When you are dehydrated, it is harder for your body to regulate your blood pressure and it stresses your circulatory system. That means it is harder to get oxygen to the muscles that need it.
If you do plan to drink
Overall, alcohol has a negative impact on fitness goals. From a health and fitness standpoint, it’s best to skip the alcohol. Sometimes we have other priorities, though, including celebrating with friends and family. If you do plan to drink alcohol, enjoy it! (Just don’t go overboard.)
You can reduce the negative effects of alcohol on your fitness goals by limiting your consumption, drinking only occasionally and in moderation. Be aware that many typically “single” drinks exceed a single standard unit of alcohol—12 oz of a 5% ABV beer or 5 oz of red wine—so you may be drinking more than you think.
When you do drink, also drink lots of water to combat dehydration, ease that hangover, and hit your next gym session feeling ready to go!
