1. Impact of Alcohol on Metabolic process - When you drink alcohol your body treats it as poison or toxic substance. This means when alcohol enters your body and blood, it passes out through liver, your body treats alcohol in a similar way as it would treat poison or any toxic substance. Due to this the metabolic processes in the body slows down in order to digest and flush out alcoholic substance from your body. The intake of nutrients in the body slows down until the alcohol is present. Thus your ability of body building, fat loss, performance and weight lifting gets impacted.
2. Impact of Alcohol on Fat loss - The alcohol is present in the system slows down the fat loss process because it's easy for our bodies to store the fats, our body is accustomed to store fats. When you consume alcohol along with dietary fats our body gets into fat storage mode more easily. So if you have plans to drink it's advisable to cut down fats in the entire day so that fat storage doesn't increase in the body.
3. Have nutritious Food First - Always remember to fill your stomach with healthy nutritious foods before going out to drink. When ever you have plans to drink outside it's advisable to complete your calorie intake majorly with nutritional food which will reduce the alcohol consumption as your stomach will already be full. This will eventually reduce fat storage in your body.
4. How many days in a week its advisable to drink? - If you only drink once a week, 2-3 pegs of whiskey, vodka or 2-3 glasses of beer is good to go. it will actually help your body to relax down a bit, it will help you to reduce your stress level, it will relax your nervous system. You will feel better the next day which increases your motivation to lift weights more effectively.
5. Healthy Alcoholic Drinks - According to my research vodka has very less calories. If you want to chill and relax 2-3 shots of vodka once a week is good to go. It has very less calories compared to any other drink. It is advisable to have it with diet coke or soda and not sugary drinks like Tropicana or Pepsi.
6. Impact of Alcohol on Testosterone - If you do controlled drinking i.e 2-3 pegs of vodka or whiskey in a week avoiding sugary drinks then it will help your body to relax which will indeed increase testosterone in your body. On the other side if you Bing and over drinking your testosterone will decline drastically and will have major negative impact on your performance.
7. impact of Alcohol on Muscle Protein Synthesis - As mentioned earlier your body treats alcohol as poison, so after drinking alcohol the muscle protein synthesis in the body declines. This means the absorption of protein or ability of your body to build muscles will slow down. So I would always recommend to have more proteins the very next day you drink. You can take one to two scoops of extra whey protein or include more protein rich food like egg whites, chicken breast, fish in your diet that day in order to cover up the loss of protein absorption due to decline in muscle protein synthesis.
8. Impact of Alcohol on Nutrients Absorption - Alcohol might create deficiency of nutrients and minerals in the body. Alcohol effects 3 major vitamins in the body i.e Vitamin A, Vitamin B and Vitamin C. Vitamin B helps in regulating various enzymes and metabolic process in the body. Vitamin A and Vitamin C which helps in boosting the immunity of the body which helps in fighting the disease present in the body. So people who over drink are more prone to diseases like viral cough and cold. I highly recommend to have 1000 mcg of vitamin B12 tablets and 500 mcg of vitamin C tablets for next two days after drinking. I would also suggest to take multivitamin tablets yo cover up overall mineral and vitamin deficiency.
9. Impact of Alcohol on Body - It takes approximately 24 hours to 48 hours to flush out alcohol completely out of the body after your last drink. This majorly affects your kidneys which causes dehydration in your body. That's why you pee a lot when you drink alcohol because it impacts your kidneys due to which dehydration happens which flushes out water from your body. I would recommend you keep your self hydrated, drink water between your drinks also for next 2 days drink at least 25% more water than other days. So if you drink 4 litres of water every day for next 2 days I would recommend you to have 5 litres of water so that it won't impact metabolism and fat loss process.
10. impact of Alcohol on Sleep - Alcohol also have major impact on your sleep. The Rapid Eye Movement (REM) phase of sleep is majorly impacted when alcohol is present in your body. So for next two days it's advisable to add 1 hour more in your sleep time to cover up for the damage caused by alcohol.
Bonus Tip: It is recommend not to do heavy weight training the very next day after drinking. Rather you should go for low intensity high repetition workout. Add 1 hour of cardio to your workout session, it might be brisk walk in a treadmill or park, cycling or cross-training. If you practice this the impact of fat storage in your body due to alcohol will be less.
The people who are obese or fat should completely avoid alcohol. People who are lean can manage the impact if alcohol easily. People who are obese and are in transformation stage should avoid alcohol until they reach 15% body fat. If you body fat is between 12-15% you can have alcohol in moderation. 2-3 glass of beer or 2-3 pegs if vodka in a week is completely fine. The type of alcohol you drink doesn't matter. It's toxic for the body and it's must be avoided as much as possible.
