This irrational attitude seems to be grounded in the beliefs that alcohol is fattening and will hamper muscle gains. With this in mind, it’s strange that the fitness and health community shun alcohol. It can almost be said beyond doubt that moderate alcohol consumption is healthier than complete abstinence. However, alcohol also contributes to a healthier and disease-free life by protecting against Alzheimer’s disease, metabolic syndrome, rheumatoid arthritis, the common cold, different types of cancers, depression and many other Western diseases. This can be mainly attributed to a lowered risk of cardiovascular disease. If the effect of alcohol consumption on insulin sensitivity doesn’t impress you, then consider the fact that studies have consistently shown that moderate drinkers live longer than non-drinkers. It’s not a stretch to assume that this might have favorable effects on nutrient partitioning in the longer term. There is no clear consensus on the insulin sensitizing mechanism of alcohol, but one viable explanation may be that alcohol promotes leanness by stimulating AMPK in skeletal muscle. Not only in healthy folks, but also in type 2 diabetes. Moderate alcohol consumption improves insulin sensitivity, lowers triglyceride concentrations and improves glycemic control. An alternative explanation is that alcohol consumption decreases food intake in the long term.Īnother explanation is that regular alcohol consumption affects nutrient partitioning favorably via improvements in insulin sensitivity. It’s unlikely that the effect of alcohol on body weight in the general population can be attributed solely to the high TEF of alcohol. Ever come home from a party in the middle of the night and downed a box of cereals? That’s what I mean. The disinhibition of impulse control that follows intoxication may also encourage overeating. Is higher TEF a reasonable explanation for lower body fat percentage in regular drinkers? We need to consider that alcohol does not affect satiety like other nutrients. The heightened thermogenesis resulting from alcohol intake is partly mediated by catecholamines. This makes the TEF of alcohol a close second to protein (20-35% depending on amino acid composition). How can this be explained, considering that alcohol is a close second to dietary fat in terms of energy density per gram? Not to mention the fact that alcohol is consumed via liquids, which doesn’t do much for satiety?Īlcohol is labeled as 7.1 calories per gram, but the real value is more along the lines of 5.7 calories due to the thermic effect of food (TEF) which is 20% of the ingested calories. In men it’s either neutral or weak, but it’s there. The connection between a lower body weight and moderate alcohol consumption is particularly strong among women. This debate has been spurred on by the fact that drinkers weigh less than non-drinkers and studies showing accelerated weight loss when fat and carbs are exchanged for an equivalent amount of calories from alcohol. There’s been an ongoing debate for years whether alcohol calories “count” or not. C’mere and lemme me tell you my secretz…*hick* Alcohol and thermogenesis At the end of this article I’m also going to show you how a hopeless drunk like myself can stay lean while drinking on a regular basis. This is a definitive primer on the effects of alcohol on all things someone interested in optimizing body composition might be interested in. No big surprise when we’re dealing with the alarmist fitness mainstream that can’t seem to put things in the right perspective if their life depended on it. Read the mags or listen to the “experts” and you’ll soon be believing that a few drinks will make your muscles fall off, make you impotent, and leave you with a big gut. Sad, really, because it’s all for the wrong reasons. I know a lot of peeps who’d rather stay home and manage their diet than go out and have a few drinks. I think this is very good topic to cover today, since we’re right in the middle of summer and all, because most people involved in the fitness and health game tend to miss out on a lot of fun due to avoiding alcohol. What people want to know is basically how fattening alcohol is, how it affects protein synthesis, how to make it work with their diet, and what drinks to go for at the club. Outdoor parties, clubbing, vacations and the whole shebang. I’ve been getting tons of questions relating to alcohol and fat loss lately. The truth about alcohol, fat loss and muscle growthĪlcohol Diet Mythology Fat Loss Testosterone
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