Fitness expert reveals why drinking alcohol is destroying your gym effort

Fitness expert reveals why drinking alcohol is ruining your training efforts – and the shocking impact it has on your body

  • A fitness expert has revealed how alcohol destroys your fitness progress
  • Mackenzie Blakey said alcohol reduces performance and stunts muscle growth
  • It can also lead to injuries if exercised with dehydration or a hangover
  • So this slows your progress towards your fitness goals

A fitness expert has revealed how drinking alcohol destroys your efforts and progress after a workout.

Mackenzie Blakey, program and research leader for Body fit training in Sydney, the Daily Mail told Australia that drinking alcohol reduces performance, affects muscle development and increases the risk of injury during exercise.

Alcohol not only dehydrates the body, it also increases heart rate, impairs sleep and cognitive functions, and hinders muscle growth.

This ultimately hinders progress toward your fitness goals by making it more difficult to lose weight or build muscle.

Mackenzie Blakey, program and research leader for Body Fit Training in Sydney, told the Daily Mail that drinking alcohol has been proven to reduce performance, affect muscle development and increase the risk of injury during exercise.

The effects of alcohol eventually hinder the progress of your fitness goals and almost return what you are trying to achieve during a workout

The effects of alcohol eventually hinder the progress of your fitness goals and almost return what you are trying to achieve during a workout

How does alcohol affect your body and delay fitness goals?

Ms Blakey said alcohol impairs the efficient use and processing of energy during exercise, forcing your body to work harder to achieve a lesser result.

“Alcohol consumption changes your source of energy used by working skeletal muscles, reducing energy supply and impeding metabolic processes,” she said.

“It also reduces the rate of protein production and muscle fiber recruitment.”

Because these bodily functions and this system are not working optimally, you will feel worse when you exercise after drinking alcohol and you will probably achieve very little after a training session.

The ‘warning signs’ to determine if you’re drinking too much alcohol:

* If you drink alcohol ‘without thinking’

* When alcohol becomes a way to relax

* Others notice your usage verbruik

* If it affects your mood and lifestyle

* If you drink more than 10 drinks a week or more than four a day

* If you can’t keep to the drinking limits

* When alcohol becomes a way to deal with different situations

How does alcohol affect muscle growth?

Whether you’re trying to burn fat, build muscle, or train to stay fit, alcohol essentially prolongs the time it takes to reach your fitness goals.

‘Muscle growth relies on both hypertrophy training and adequate nutrition, including adequate protein intake – alcohol consumption affects both,’ said Ms Blakey.

She added that on a night out, alcohol is often accompanied by fast food, which is high in fats and carbohydrates and low in protein.

“A big night of drinking is also generally associated with little sleep and dehydration,” she said.

“Hydration and sleep are important aspects of hypertrophy training, as adaptations take place at rest, prior to the training session.”

‘Alcohol therefore has a negative effect not only on performance and the ability to train efficiently, but also on the resulting gain.’

Whether you're trying to burn fat, build muscle, or train to stay fit, alcohol essentially prolongs the time it takes to reach your fitness goals.

Ms Blakey said alcohol impairs the efficient use and processing of energy during exercise, forcing your body to work harder to achieve a lesser result.

Whether you’re trying to burn fat, build muscle, or train to stay fit, alcohol essentially prolongs the time it takes to reach your fitness goals.

Why is it important not to exercise if you are dehydrated or have a hangover?

You should avoid exercising if you are dehydrated or have a hangover as it can lead to injuries.

Ms. Blakey said that dehydration puts a strain on several body systems, increasing your heart rate and increasing the risk of fatalities.

“Dehydration impairs cognitive function, increases cardiovascular load, alters metabolic function and causes changes in central nervous system functions,” she said.

“This causes your heart rate to rise faster during exercise and it impairs your body’s ability to regulate homeostasis, putting body systems under a greater level of stress.”

Australian Healthy Drinking Guidelines:

Australian guidelines recommend that healthy adults should drink no more than two standard drinks per day to reduce the lifetime risk of harm from alcohol-related illness or injury.

They also recommend consuming up to four standard drinks on one occasion to reduce the risk of alcohol-related injury.

A standard drink contains about 10 grams of alcohol – the amount your body can process in an hour.

The average glass of wine served in a pub contains 1.5 standard drinks.

New draft guidelines recommend that healthy Australian women and men drink no more than 10 standard drinks per week.

Source: Health directly

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