The Real Deal: Why You Shouldn’t Drink if You Want to Get Fit (Bulking or Cutting, It doesn’t Matter), Especially Beer
Hi, welcome! This is Ao Fitness. The Chinese version of this article is being published on Wechat’s publication platform (公众号). You may find the public link at the end of the article.
I took two days off over the weekend, didn’t exercise much, and ate quite a bit. Truly shameful for someone who wants to build my coaching reputation.
To make it worse, while carrying my kid through the beer aisle, she pointed at a stack of Modelo beers and said, “This pack.” Since I hadn’t had beer in a while, I asked her to confirm if Daddy should buy it, and my kid nodded affirmatively. So, I brought home a six-pack…
Just stating the facts here:
Underage drinking is strictly prohibited, and this article does not recommend drinking (you’ll find out later that I recommend avoiding it)!
I mean it — whether you’re trying to bulk or cut, drinking, especially beer, is strongly discouraged. Why, you ask?
1. Impact on Muscle Synthesis
Muscle synthesis is a key concern for fitness enthusiasts. Drinking, especially heavily, interferes with muscle protein synthesis (MPS). Alcohol inhibits the body’s ability to absorb and use protein, which is detrimental for those looking to increase muscle mass. Studies show that alcohol reduces levels of insulin-like growth factor-1 (IGF-1), a hormone crucial for muscle growth.
Specifically:
Inhibiting Protein Synthesis
Protein synthesis is the core process of muscle growth. Alcohol directly interferes with this process through several mechanisms:
- Reducing mTOR Activity: mTOR (mammalian target of rapamycin) is a key pathway regulating protein synthesis. Alcohol decreases mTOR activity, thus inhibiting muscle protein synthesis.
- Decreasing IGF-1: IGF-1 promotes muscle cell proliferation and differentiation. Alcohol lowers IGF-1 levels, affecting muscle synthesis.
Affecting Amino Acid Utilization
Amino acids are the building blocks of protein and are essential for muscle synthesis. Alcohol affects the metabolism and utilization of amino acids by:
- Increasing Amino Acid Oxidation: Alcohol increases the oxidation of amino acids, using them for energy rather than protein synthesis.
- Lowering Amino Acid Synthesis Rate: Alcohol interferes with amino acid synthesis in the liver and muscle tissue, making it difficult for the body to effectively use ingested protein for muscle growth.
Increasing Muscle Breakdown
Besides inhibiting synthesis, alcohol also increases muscle protein breakdown, counteracting muscle-building efforts:
- Elevating Cortisol Levels: Alcohol intake raises cortisol (a catabolic hormone) levels. Cortisol promotes protein breakdown, damaging muscle tissue.
- Activating Proteases: Alcohol activates certain proteases that break down muscle proteins, leading to muscle tissue loss.
Disrupting Hormonal Balance
Hormones play a crucial role in regulating muscle synthesis and breakdown. Alcohol disrupts various hormonal balances by:
- Lowering Testosterone Levels: Testosterone is a primary hormone promoting muscle growth. Drinking significantly reduces testosterone levels, slowing muscle synthesis.
- Increasing Estrogen Levels: Alcohol increases estrogen (such as estradiol) levels, which at high levels can hinder muscle synthesis and promote fat storage.
2. Increasing Body Fat
Beer contains a significant amount of calories and carbohydrates, which can convert to body fat. Each gram of alcohol has 7 calories, and a single beer can have between 150–200 calories. If these extra calories are not burned off, they convert to fat, affecting body fat percentage. Additionally, drinking increases appetite, leading to the consumption of more high-calorie foods, further increasing body fat.
Recently, I watched a video where the blogger analyzed which types of alcohol are okay to drink. He suggested that Korean soju and sake are better than vodka and whiskey based on their alcohol content. I almost died laughing. Are you going to drink hard liquor and sake in the same quantities? By his logic, rice wine is the best — just drink it until you’re full…
That’s not how it works! When drinking, you usually have some snacks, right? Alcohol, especially cold beer, makes you crave for salty and fatty foods. This creates a vicious cycle: eating, drinking, eating, drinking… People at drinking parties eat a lot and drink even more. So, if you’re trying to lose fat, avoid beer at all costs.
3. Dehydration Effect
Alcohol is a diuretic, leading to dehydration. Dehydration reduces exercise performance, affecting muscle function and recovery. Maintaining good hydration is essential for high-level performance and health. Dehydration from drinking can also cause electrolyte imbalance, impacting muscle contraction and relaxation.
It’s not just a diuretic; it also makes you 🤮, depending on how much you drink. (Warning: viewer discretion is advised!)
4. Lowering Testosterone Levels
Testosterone is crucial for muscle growth and maintaining low body fat. Drinking, especially heavily, lowers testosterone levels and increases estrogen levels. This hormonal change hinders muscle growth and increases fat storage, working against fitness goals.
(I couldn’t find a suitable GIF; imagine the guy above drinks too much and turns into the girl below.)
Hmm… that doesn’t seem very discouraging, maybe?
5. Increased Injury Risk
If you get injured, you obviously can’t work out. So, what’s the point of pursuing fitness then?
Alright! That’s all of it! Cancel your drinking plans! Hide the alcohol at home!
I had ChatGPT generate a comparison image for me. It really nailed it. The guy drinking looks pretty rough, but why does he also look broke… That’s actually pretty helpful for making my point.
**** Find the Chinese version of this article here. *****
