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Are the Effects of Alcohol on Diet Worth It?

You might be surprised...

Author

Carla Lee Martinez
March 07, 2024

Hey Barbellah,

Today, in 5 Minutes or Less

  • Is Drinking Alcohol Worth It?

  • Mindset of the Week

  • Daily WOD

When beginning their fitness journey, many people wonder about alcohol:

  • Can I drink on this diet?

  • How much alcohol is okay?

  • How often is okay?

  • What kinds of drinks are least impactful?

While research on this topic is clear, the implications often drive people to make unsustainable choices. There is room for moderation, but informed choices are key!

The simple truth Alcohol has a direct and not so great effects on your fitness and overall health goals 🥴 

As you might expect, the more your drink, the worse the outcomes. This can be scaled absolutely by how much total alcohol you have per day or week, as well as relatively––how often you drink to the point of drunkenness. Obviously, the higher the total weekly alcohol consumption and the more time spent intoxicated per week, the worse it is for you.

Alcohol Def Messes With Your Ability To Build Muscle:

Alcohol:

  • Makes muscle maintenance more difficult

  • Facilitates fat gain (both directly through added calories and indirectly through signaling
    mechanisms)

  • Limits recovery ability

  • Negatively impacts performance

  • Negatively impacts health

Confused Olive Oyl GIF by MOODMAN

This information often leads people to swear off drinking if they are serious about their fitness and over health. However, this isn’t always realistic. For those who can drink in moderation and enjoy it, the abstinence approach might be an unnecessary extreme. Making alcohol taboo for a non-addicted person who enjoys it can increase its desirability leading to “binge-purge” behaviors and guilt, which is even worse.

Have you ever heard of drunkorexia? This is when people try to “make-up” for alcohol consumption with extra exercise or decreased calorie intake. I used to do this in college, and it never turned out well. I was so hungry in my drunkenness, I’d binge on late night Taco Bell, making my calorie consumption way more than if I had just enjoyed 1 or 2 drinks with food in my system.

Soooo mathematically, this makes sense for calories in, calories out, but it can amplify the damaging effects of alcohol (impacting recovery, muscle maintenance/growth, performance, and health). Don’t punish yourself with restriction or exercise for indulging. This can be also to lead unhealthy thoughts and behaviors as I did. Like most things, drinking in moderation can bring joy, distraction, and be a part of social interactions that enrich our lives. Whether you decided to go sober or enjoy a libations be sure to understand the benefits and costs of doing so.

Weekly Mindset

Making choices that benefit us both physically and mentally requires a deep understanding of our needs, desires, and the consequences of our actions. This is especially true when it comes to drinking alcohol, a subject that often comes with layered social and personal implications.

Choosing to drink alcohol, how much, and when, is a personal decision that intersects directly with our physical health and mental well-being. The key to making choices that serve us in both domains lies in mindfulness and self-awareness. Being mindful means paying close attention to how alcohol affects our bodies and minds. Does it serve as a social lubricant that enhances our experiences, or does it lead to negative outcomes such as poor decision-making, health issues, or emotional distress?

Physical health is clearly impacted by alcohol consumption. In moderation, some studies suggest that alcohol can have certain health benefits, such as the potential for reduced heart disease risk. However, excessive drinking can lead to a myriad of health problems, including liver disease, heart problems, and an increased risk of certain cancers. Being aware of these potential outcomes and understanding your body's limits is crucial in making choices that prioritize your physical health.

Mentally, the impact of alcohol can be equally significant. For some, a moderate amount of alcohol can ease social anxiety and enhance relaxation. Yet, for others, it can exacerbate feelings of anxiety and depression over time. Listening to your mental and emotional responses to alcohol is essential. This means recognizing when alcohol might be used as a coping mechanism for deeper issues that would be better addressed through therapy, mindfulness practices, or other supportive measures.

Making choices that serve you involves striking a balance. It means recognizing the social enjoyment that can come from sharing a drink with friends while also acknowledging when abstaining is the best choice for your health and happiness. It requires setting boundaries for yourself and respecting them, even when faced with peer pressure or societal norms that suggest otherwise.

Ultimately, the decision to drink alcohol and how it fits into your life is a deeply personal one. It should be made with consideration for both your physical well-being and mental health. By cultivating self-awareness and mindfulness, you empower yourself to make choices that truly serve you, leading to a more balanced and fulfilling life. Remember, it's not about following strict rules or societal expectations, but about understanding what brings you joy, health, and peace of mind.

Cheers!