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Don't Drink and...Train?

Transformation Nation Newsletter V4

Greetings Transformation Nation,

Happy Labor Day! 

I hope this email finds you well and you are celebrating a day off from labor and are able to spend time with loved ones. 

Today is the first day of September and that signifies another installment of the Transformation Nation Newsletter, volume 4. I hope everyone is enjoy the content I am offering and if there is any suggestions, just replay back to this email I will be all ears. 

Given it is a holiday, many will be playing golf, enjoying a barbecue or hanging out at the pool. Many of these activities will involve wine, beer, bourbon (if in Kentucky) or other alcoholic beverages. This leads me to a common question I get from clients, "can I drink alcohol and still get results?" 

As with most questions I receive, there is no yes or no answer, it simply just depends. It depends on how much and how much of what you are drinking. 

I am a firm believer in moderation and balance. I believe you can achieve your fitness goals and still have a drink or two, here and there. So for argument sake lets define moderation; no more than one alcoholic drink for women and no more than two for men, per day. An alcoholic drink is defined as 4 oz. of an "adult" beverage. 

So JB what are the drawbacks to drinking alcohol as it relates to my workout? 

Glad you asked, here are 5 side effects to drinking alcohol and working out:

Dehydration
Muscles are composed of 75% water.Inadequate water intake zaps the muscles of strength. When alcohol is in the system the kidneys must filter large amounts of water to flush the alcohol out of your system, causing dehydration. Too combat this, after drinking alcohol drink 32 oz. of water. This should help with the dehydration and lessen your hangover. 

Fat Storage
Although alcohol is a carbohydrate, it does not convert to glucose like most carbohydrates but becomes a fatty acid and is more likely to be stored as fat. If you exercise and drink alcohol, it causes your fat metabolism to be put "on hold." The caloric content of alcohol adds up to seven calories per gram. A 12-oz. beer, on average, contains around 146 calories, 13 g. of carbohydrate and a few vitamins and minerals. A shot of gin has around 110 calories.

Vitamin Depletion
Alcohol depletes vitamins A, B, C, calcium, zinc and phosphorus.This nutrients are vital in the retention and increase of your muscle. To combat this depletion, if you are going to drink take a multi-vitamin prior too. This will help decrease the depletion because you are taking in excess nutrients. 

Lowered Testosterone
Alcohol increases estrogen in men, thus lowering the free testosterone in the body. Testosterone helps build muscle tissue. 

Beer Belly
This could go with fat storage but a common characteristic of a man or woman that drinks too much beer is the beer belly. Because alcohol is a toxin, the liver must filter it out of the body. If taken in excess over the course of years the liver will secret a fluid that will build up in the abdominal wall. Causing the dreaded beer belly. 

2 "Healthier" Options

There are better options to drink than others. Again, these options are lower in calories but anything in excess, regardless of caloric value, will derail your progress in body transformation.

Wine
Is the most friendly of all alcoholic beverages, averaging just 20 calories per ounce for most wines. Check below!
 

Wine
Calories Per Ounce     
Carbs Per 5-oz Serving
Chardonnay 20 0.4 g 100 calories, 2 g carbs
Pinot Grigio 20 0.4 g 100 calories, 2 g carbs
Zinfandel® White Wine 20 0.4 g 100 calories, 2 g carbs
Cabernet Sauvignon 20 0.8 g 100 calories, 4 g carbs
Merlot Red Wine 20 0.8 g 100 calories, 4 g carbs


"Hard" Liquor
Not exactly sure why it would be called hard but these are more caloric intensive than wine but not as bad as liquors, mixed drinks or some beers. Refrain from adding sodas to the mix or the calories will go up. 
 

Hard Liquor Calories Per Ounce Carbs Per 1.5-oz Serving
Vermouth 32 0.2 g 64 calories, 0.4 g carbs
Coconut Rum 51 5.3 g 77 calories, 8 g carbs
Beefeater® Gin 65 0 g 98 calories, 0 g carbs
Rye Whiskey 69 0 g 104 calories, 0 g carbs
Scotch Whiskey 69 0 g 104 calories, 0 g carbs
White Rum 69 0 g 104 calories, 0 g carbs
Vodka 69 0 g 104 calories, 0 g carbs
Cognac 69 2 g 104 calories, 3 g carbs
Tequila 69 5.3 g 104 calories, 8 g carbs
Gilbey’s® Gin 79 0 g 119 calories, 0 g carbs


A life with synergy requires balance and drinking alcohol has its benefits but also its drawbacks. Anything in moderation will be fine, the probably lies in excess and will lead to lower muscle tissue, increased bodyfat and lower quality of life. 

Yours in Fitness,

JB

 

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