{"id":248415,"date":"2019-12-31T07:50:00","date_gmt":"2019-12-31T06:50:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=248415"},"modified":"2024-04-25T19:48:23","modified_gmt":"2024-04-25T17:48:23","slug":"how-does-alcohol-affect-weight-loss-muscle-regeneration-and-growth","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-does-alcohol-affect-weight-loss-muscle-regeneration-and-growth\/","title":{"rendered":"How does alcohol affect weight loss, muscle regeneration and growth?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-does-alcohol-affect-weight-loss-muscle-regeneration-and-growth\/#1_Weight_gain\" title=\"1. Weight gain\">1. Weight gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-does-alcohol-affect-weight-loss-muscle-regeneration-and-growth\/#2_Dehydration\" title=\"2. Dehydration\">2. Dehydration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-does-alcohol-affect-weight-loss-muscle-regeneration-and-growth\/#3_Reduced_energy_production\" title=\"3. Reduced energy production\">3. Reduced energy production<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-does-alcohol-affect-weight-loss-muscle-regeneration-and-growth\/#4_Muscle_growth_and_regeneration_will_be_more_difficult\" title=\"4. Muscle growth and regeneration will be more difficult\">4. Muscle growth and regeneration will be more difficult<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/how-does-alcohol-affect-weight-loss-muscle-regeneration-and-growth\/#5_Reduces_hormone_levels\" title=\"5. Reduces hormone levels\">5. Reduces hormone levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/how-does-alcohol-affect-weight-loss-muscle-regeneration-and-growth\/#6_Destroys_the_immune_system\" title=\"6. Destroys the immune system\">6. Destroys the immune system<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/how-does-alcohol-affect-weight-loss-muscle-regeneration-and-growth\/#Lets_have_%E2%80%9Cjust_one%E2%80%9D\" title=\"Let&#8217;s have &#8220;just one&#8221;\">Let&#8217;s have &#8220;just one&#8221;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/how-does-alcohol-affect-weight-loss-muscle-regeneration-and-growth\/#A_couple_more_tips\" title=\"A couple more tips\">A couple more tips<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Can <strong>healthy sports lifestyle be combined with unhealthy alcohol consumption?<\/strong> If you are one of the people who spend most of their free time in the gym, you have often asked yourself this question. Is the weekly drudgery worth it when you go to the bar on a Friday night and <strong>all your efforts are destroyed<\/strong> by a single shot of alcohol? Take a look at what the alcohol consumption <strong>causes in the athlete&#8217;s body.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Weight_gain\"><\/span>1. Weight gain<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">It is no secret that alcohol conceals many <strong>sugars and calories<\/strong> which result in weight gain. However, this is not the only reason why your weight number is rising after a night full of drinking. What other factors associated with alcohol consumption cause <strong>weight gain?<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Liquid calories<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Alcohol can cause <strong>weight gain<\/strong> simply because it <strong>contains calories<\/strong>. In one drink, there is not only ethanol, but also <strong>additives<\/strong> to achieve a better taste and color. These are mostly <strong>full of carbohydrates and sugars<\/strong>. In addition, the stronger the pure alcohol is, the more calories it contains.<\/span> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Moreover, alcoholic beverages <strong>block metabolism<\/strong>, which is why later your body have a problem processing and breaking down fat. This is why alcohol calories <strong>are considered empty.<\/strong> This means that <strong>they have no nutritional value and do not contain nutrients<\/strong> beneficial for healthy metabolism.<\/span> <span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">For example, <strong>mixed drinks<\/strong> contain not only alcohol but also other fluids, thereby <strong>increasing total caloric intake.<\/strong> Cocktails such as Pi\u00f1a colada <strong>contain fat&nbsp;<\/strong>whereas wine and beer have <strong>a high carbohydrate content.<\/strong> Due to these factors, it is not wise to forget the most typical feature of intake of large amounts of caloric alcohol, which is so called <strong>\u201cBeer belly.\u201d<\/strong> Getting rid of it is not easy and it will cost you a lot of time and demanding workouts in the gym.<\/span> <span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/beer-2439237_1920.jpg\" alt=\"How does alcohol affect weight loss, muscle regeneration and growth?\" style=\"width:843px;height:562px\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Increased appetite<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Another reason why weight gain is associated with drinking alcohol is <strong>overeating<\/strong>.<\/span> <span title=\"\">You have surely noticed that your <strong>appetite has risen dramatically<\/strong> after a busy night.<\/span> <span title=\"\">Alcohol is <strong>an appetite stimulator,<\/strong> so if you drink, it is likely that you will eat much more.<\/span> <span title=\"\">In addition, high alcohol levels in your blood will <strong>trick your judgment<\/strong> and make you prefer to eat <strong>high-calorie and unhealthy food<\/strong> rather than something healthy.<\/span><\/span> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/StockSnap_583PFOMXG5.jpg\" alt=\"How does alcohol affect weight loss, muscle regeneration and growth?\" style=\"width:843px;height:498px\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Fatty liver<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Too much alcohol can turn into <strong>liver fat<\/strong>.<\/span> <span title=\"\">This will later turn into <strong>fat in your blood<\/strong> and is likely to be stored as <strong>body fat<\/strong> that your body no longer processes.<\/span> <span title=\"\">In addition, alcohol <strong>suppresses the central nervous system<\/strong>, which slows down all the functions of your body, and therefore the <strong>functions of the liver<\/strong>.<\/span><\/span> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28095,180,29851,46117,44248,49672,30340,33148,33505\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Dehydration\"><\/span>2. Dehydration<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Dehydration has many negative effects <\/span><\/strong><span class=\"tlid-translation translation\" lang=\"en\">on the body<\/span><span class=\"tlid-translation translation\" lang=\"en\">. From the feeling of fatigue and malaise that causes poor physical performance, through the increase of appetite, to impairing the ability of muscle cells to produce ATP.<\/span> <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Alcohol may <strong>worsen dehydration<\/strong> as it affects kidney function and interferes with the regulation of electrolytes and fluids in the body. In addition, alcohol <strong>acts diuretic<\/strong>, resulting in <strong>more frequent emptying<\/strong>. With urine, however, not only alcohol and water are removed from the body, but also important nutrients that the body didn&#8217;t have time to process. When the body is dehydrated, it also increases the likelihood of locomotive system injury. This can ultimately result in <strong>a disruption of the training plan<\/strong>, a reduction in exercise time and muscle mass growth. <span style=\"color: #ff6600;\">[4] [5]<\/span> To learn more about the need for hydration for athletes, see <a title=\"Hydration before, during, after training and how to avoid dehydration\" href=\"https:\/\/gymbeam.com\/blog\/hydration-before-during-after-training-and-how-to-avoid-dehydration\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Hydration before, during and after training and how to avoid dehydration<\/a>.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IGI_7072.jpg\" alt=\"How does alcohol affect weight loss, muscle regeneration and growth?\" style=\"width:843px;height:562px\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Reduced_energy_production\"><\/span>3. Reduced energy production<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">In some cases, <strong>alcohol intake can affect the synthesis of glycogen<\/strong>, which is an energy source and plays an important role in exercise.<\/span> <span title=\"\">However, this is not the only effect of alcohol that can cause athletes to have low energy levels during training.<\/span> <span title=\"\">Alcohol may contribute to <strong>increased blood pressure and heart rate<\/strong>, which may cause less effective training and loss of motivation during aerobic activities.<\/span><\/span> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">It has also been shown that athletes who consume alcohol after training have <strong>lower protein synthesis rates<\/strong> than athletes who do not drink at all.<\/span> <span title=\"\">Protein synthesis increases muscle growth and assists in muscle regeneration.<\/span> <span title=\"\">However, researchers believe that this relationship <strong>depends on the dose of alcohol<\/strong>, which means that the inhibitory effects on protein synthesis are greater the more alcohol you consume.<\/span><\/span> <span style=\"color: #ff6600;\">[6] [7]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_7.jpg\" alt=\"How does alcohol affect weight loss, muscle regeneration and growth?\" style=\"width:843px;height:562px\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/figure>\n<\/div>\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">However, one should not forget the well-known <strong>hangover after a busy night.<\/strong> Headache, stomach ache or fatigue are the most common reasons to skip training. As we all know, <strong>missed training = loss of motivation.<\/strong> It is therefore more likely that your next gym visit will be delayed. <span style=\"color: #ff6600;\">[6]<\/span> One solution to gain at least some energy before training after a busy night is to consume <a href=\"https:\/\/gymbeam.com\/drinks\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">RTD pre-workout drinks<\/a> and <a title=\"Sports drinks\" href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ionic drinks<\/a> to replenish electrolytes.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Muscle_growth_and_regeneration_will_be_more_difficult\"><\/span>4. Muscle growth and regeneration will be more difficult<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Alcohol has highly negative effects on muscle growth. This is due to <strong>protein synthesis<\/strong>, which is the driving force behind muscle growth and body regeneration during exercise. According to one study, alcohol consumption <strong>interferes with muscle regeneration<\/strong> and recovery. In particular, the rate of protein synthesis had decreased values after the participants in the study <strong>consumed a large amount of alcohol<\/strong> within 8 hours after exercise. Especially in the case when participants did not consume any protein. The researchers also concluded that not even enough protein could overcome <strong>the negative impact of alcohol on protein synthesis.<\/strong><\/span> <span style=\"color: #ff6600;\">[8] [9]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_16.jpg\" alt=\"How does alcohol affect weight loss, muscle regeneration and growth?\" style=\"width:843px;height:562px\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/figure>\n<\/div>\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The second reason why alcohol <strong>prevents muscle growth<\/strong> is that it <strong>stops the decomposition<\/strong> of important <strong>nutrients<\/strong> such as iron and calcium, which are involved in muscle firming and relaxation.<\/span><\/span> <span style=\"color: #ff6600;\">[9]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Reduces_hormone_levels\"><\/span>5. Reduces hormone levels<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Drinking alcohol can drastically <strong>decrease <\/strong>or <strong>increase<\/strong> the levels of some important hormones.<\/span> <span title=\"\">What <strong>negative impacts<\/strong> does it have on them?<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/image2.jpeg\" alt=\"How does alcohol affect weight loss, muscle regeneration and growth?\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">Growth hormone<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Growth hormone <strong>stimulates protein transformations<\/strong> and protein synthesis during and after exercise.<\/span> <span title=\"\">In addition, this hormone greatly <strong>helps to regulate metabolism,<\/strong> but alcohol can significantly negatively affect it.<\/span> <span title=\"\">Growth hormone is secreted mainly during the late night hours.<\/span> <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">In relation to that, alcohol tends to <strong>disrupt the natural sleep rhythms<\/strong> and thus can reduce the amount of growth hormone released by up to 70%.<\/span><\/span> <span style=\"color: #ff6600;\">[10] [11]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Testosterone<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Testosterone is an anabolic hormone that significantly affects <strong>fat loss<\/strong> and contributes to muscle shaping.<\/span> <strong><span title=\"\">However, alcohol stops this effect.<\/span><\/strong>&nbsp;<span title=\"\"><span style=\"color: #ff6600;\">[13]<\/span> The lower the testosterone level in the blood, the smaller the muscles.<\/span> <span title=\"\">In one study, healthy young men were administered 1.5 g of ethanol per kilogram of body weight.<\/span> <span title=\"\">It was found that their testosterone levels <strong>dropped by an average of 23%<\/strong> between 10 am and 4 pm after they started drinking.<\/span>&nbsp;<span title=\"\"><span style=\"color: #ff6600;\">[12]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">In men who are addicted to alcohol, not only significantly lower testosterone levels have been shown, but also higher estrogen levels.<\/span> <span title=\"\">A high level of estrogen is the reason why men who drink a lot of alcohol develop <strong>gynecomastia or so called man boobs<\/strong>.<\/span><\/span> <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Cortisol<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Studies show that alcohol also has a huge impact on the <strong>stress hormone &#8211; cortisol.<\/strong> High levels of this hormone have <strong>a negative effect not only on regeneration,<\/strong> but also on high blood pressure. At long-term elevated levels, it can also contribute to the <strong>development of diabetes and the storage of dangerous visceral fat<\/strong>. One study showed that 4 hours after the last drink, cortisol was increased by up to 152%. Thus, alcohol has been shown to increase the stress hormone cortisol, which can <strong>reduce growth hormone levels<\/strong> by up to 72%.<\/span> <span style=\"color: #ff6600;\">[14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Destroys_the_immune_system\"><\/span>6. Destroys the immune system<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">The immune system consists of a huge number of cells, tissues and carriers that play a key role in <strong>protecting the body<\/strong> against infections. A strong immune system not only improves performance during training, but also helps athletes <strong>avoid illness and injury.<\/strong> These can prevent fat burning and muscle growth. Alcohol, especially the consumption of large amounts of alcohol, <strong>can damage the otherwise strong immune system.<\/strong><\/span> <span style=\"color: #ff6600;\">[16] [17]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_kamca_7.jpg\" alt=\"How does alcohol affect weight loss, muscle regeneration and growth?\" style=\"width:843px;height:567px\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/figure>\n<\/div>\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">As we mentioned, alcohol is not a nutritional source of calories.<\/span> <span title=\"\"><strong>It reduces the levels of vitamins B, zinc, magnesium<\/strong> and other important vitamins and minerals.<\/span> <span title=\"\">This can cause immunity to <strong>suffer over time due to poor nutrition<\/strong>.<\/span> <span title=\"\">Whenever you consume alcohol, make sure you also take the necessary <strong><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamins and minerals.<\/a><\/strong><\/span><\/span><span style=\"color: #ff6600;\"> [17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Lets_have_%E2%80%9Cjust_one%E2%80%9D\"><\/span>Let&#8217;s have &#8220;just one&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Tell the truth, have you ever used this lie?<\/span> <span title=\"\"><em>\u201cI&#8217;ll have just one, honey\u201d<\/em> But one is suddenly two, two become three, and this is how we can go on.<\/span> <span title=\"\">It is therefore important to realize that <strong>even one shot <\/strong>can cause serious problems on the way to a healthy lifestyle.<\/span> <span title=\"\">For example, do you know how many calories are hidden in one <strong>bottle of champagne?<\/strong><\/span> <span title=\"\">Exactly as much as an half of the pizza.<\/span><span title=\"\"> <span style=\"color: #ff6600;\">[19]<\/span> Take a look at how many calories a glass of a typical alcoholic beverage contains:<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Beverage<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Volume<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Calories<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Champagne<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">96 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Red wine<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">White wine<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">164 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rum 35 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">86 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vodka 40 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">96-100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beer 10\u00b0<\/td><td class=\"has-text-align-center\" data-align=\"center\">500 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">185 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"A_couple_more_tips\"><\/span>A couple more tips<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">We certainly didn&#8217;t want to use this article to tell you how bad alcohol is and that you should never drink it.<\/span> <span title=\"\">However, it is important to realize that it has many negative effects and you should definitely <strong>approach drinking with caution.<\/strong><\/span> <span title=\"\">However, if you decide to have a drink at the next party and want to avoid the alcohol effects mentioned above, try <strong>our tips:<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\"><strong>avoid high carbohydrate and fat foods<\/strong> when drinking alcohol.<\/span> <span title=\"\">Stick to protein and vegetables.<\/span><\/span><\/li>\n\n\n\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">prefer a white dry wine <\/span><\/span><\/strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">that has fewer calories and contains less alcohol<\/span><\/span><\/li>\n\n\n\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Avoid mixed drinks <\/span><\/span><\/strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">as they contain a lot of sugars and are tasty, so you won&#8217;t be able to stay with just one glass<\/span><\/span><\/li>\n\n\n\n<li><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">In general, you should take <strong>a maximum of 5 g of alcohol per kilogram of body weight<\/strong>.<\/span> <span title=\"\">This amount will keep you safe from the negative effects associated with muscle bagginess, fat growth and performance problems.<\/span><\/span><\/li>\n\n\n\n<li><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">If you have to choose whether to drink alcohol before or after your workout, choose <strong>an after-workout consumption<\/strong><\/span><\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/group-of-people-doing-cheers-544961.jpg\" alt=\"How does alcohol affect weight loss, muscle regeneration and growth?\" style=\"width:843px;height:562px\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/figure>\n<\/div>\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">We believe you have learned all the necessary information about the <strong>effects alcohol has on athletes in terms of muscle gain and weight loss.<\/strong><\/span> <span title=\"\">If you liked the article, we would be happy if you support it by <strong>liking and sharing it<\/strong>.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow 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Learn why liquid calories cause weight gain and muscle loss.<\/p>\n","protected":false},"author":25,"featured_media":79671,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7631,6617,7181,7205],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-248415","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-healthy-lifestyle","9":"tag-hydration","10":"tag-muscle-mass-growth","11":"tag-regeneration","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How does alcohol affect weight loss, muscle regeneration and growth? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Alcohol has several adverse effects on the physical performance and body of athletes. 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