I’ve no research to support this claim but there’s probably a correlation between sunny weather and alcohol intake.
With the sun (sometimes) making an appearance, the temptation to head off to a beer garden is probably quite high.
However, I’d also like to think that if you’re reading this then you care about your health and you also exercise frequently.
Surely you can’t drink alcohol & live a healthy lifestyle at the same time?
If you’ve followed me on social media for a while then you’re probably aware that I’m not one to demonise any food or drink, including alcohol.
You’re also probably aware that my beliefs on training/nutrition are based on scientific research, so let’s look there to explain my reasoning.
Does Alcohol Affect Muscle Growth?
Parr et al. (2014) – Subjects took part in an intense training session & during recovery drank either:
1) 500ml of whey protein & water
2) Vodka + orange juice & protein
3) Vodka + orange juice & carbohydrate
Those drinking alcohol saw a significant decrease in their rates of muscle protein synthesis (the process of building new muscle tissue).
However, the alcohol groups on average drank 12 vodka + orange juices.
Now I don’t think you need to be a rocket scientist to realise that 12 alcoholic drinks in one day aren’t going to do wonders for your health.
How about when the volume is not so bonkers?
Can You Drink Alcohol and Still Lose Weight?
Fletchtner-Mors et al. (2004) – Participants either drank 10% of their daily calories in grape juice or white wine whilst in a calorie deficit. After three months both groups lost roughly the same amount of weight.
Molina-Hidalgo et al. (2019) – Participants signed up to complete a 10-week HIIT program. Half drank moderate amounts of alcohol (660ml & 330ml of either beer or vodka and sparkling water for men and women respectively) & the other half drank the same amounts of alcohol-free beer or water. Those drinking alcohol saw similar decreases in fat mass & increases in lean mass to the participants who drank alcohol-free beer or water.
Does Alcohol Impact Sporting Performance?
Lakićević (2019) – Force, power, & muscular endurance are unaffected when drinking alcohol following a resistance training session whilst cortisol levels increased & testosterone + rates of muscle protein synthesis decreased. However, it’s worth noting that these are short term effects.
Barnes (2014) – 0.5g of alcohol per kilo of bodyweight doesn’t appear to negatively affect sporting performance in males.
With all this said, I should make it clear that I’m not advocating drinking & there is no amount of alcohol that is considered healthy.
On the other hand, smaller amounts consumed infrequently don’t appear to be hugely detrimental.
How to Minimise the Impact of Alcohol on Progress
If you do drink and want to minimise the impact on your health then I’d suggest the following:
1) Limit your intake to 2-3 drinks per sitting
2) Account for it in your calorie intake – either by tracking or by eating slightly less the day of & the day after drinking
3) Keep activity levels & calorie intake the same the following day. If your hangovers are as bad as mine and you can’t face going to the gym, schedule that day to be a rest day
So, can you drink alcohol and still lose weight?
Yes – if overall calorie intake is controlled and consumption is moderate.
Heavy drinking will impair recovery and muscle growth but occasional, sensible intake isn’t likely to derail your progress.
