ALCOHOL AND YOUR BOOTCAMP PERFORMANCE
Most of us like a drink now and again but making it a regular habit will decrease your chances of bootcamp success. In fact, in terms of helping you lose weight it will almost certainly work against you. OK, moderate amounts of alcohol can reduce the risk of heart disease, but that’s as far as it goes. But why is this?
BURNING YOUR FAT
The November 1999 issue of the American Journal of Clinical Nutrition published a study carried out at the University of California in Berkeley. This looked at the effects of alcohol on whole body lipid oxidation. The study revealed 73 per cent of participants taking part in the study by drinking alcohol on a regular basis showed a decrease in their fat burning ability. This in turn of course will reduce the output of growth hormones used to play a role in losing weight. By drinking before going to bed you automatically reduce the body’s ability to produce growth hormone during sleep. So you can see even if you’re working out, then the ability to shed pounds will be affected and make it much harder for you to reach your target.
IF YOU DRINK A LOT THIS CAN ACTUALLY CONTRIBUTE TO MUSCLE WASTAGE OVER THE LONGER TERM SO BUILDING MUSCLE IS EXTREMELY DIFFICULT
IT CAN ALSO REDUCE THE OUTPUT OF TESTOSTERONE
Under normal circumstances increasing muscle mass helps induce fat loss, as the body burns calories to hold on to muscle. The April 2006 issue of the journal “Alcoholism: Clinical and Experimental,” revealed results of a study carried out by the University Medical Centre at Utrecht in the Netherlands who investigated the effects of moderate alcohol consumption on testosterone levels. They revealed even moderate consumption reduced levels of testosterone.
LOVE YOUR LIVER
We all know just how important our liver is to our normal function generally. Thankfully it helps detoxify the affects of alcohol by using a clever enzyme called, ‘dehydrogenase’. Antioxidants like vitamin C are responsible for giving the liver this ability. The catch is of course this is alcohol in very moderate amounts. When we take in more alcohol than the liver can process efficiently, it metabolises this to ‘chloral hydrate’. In other words, it gives you a ‘Mickey Finn’, and this is why you might hear some people say, ‘I need a drink to help me sleep’.
When you have too much to drink the liver simply can’t release waste harmlessly, as it suddenly loses its ability to metabolise. This leads to what we call, ‘ ketoacidosis’, better known as a, ‘hangover’. Quite a few of these can lead to premature ageing or even osteoporosis in certain cases.
SO WHAT OTHER DAMAGE CAN IT DO?
- It can destroy nutrients in the body.
- It can reduce the amount of zinc and iron the body can absorb from food.
- It encourages the body to rid itself of fluids re-absorbing toxins into your system.
- It can dehydrate you in large quantities.
- It can increase your appetite especially by drinking before a big meal.
- It can destroy intestinal bacteria which can ultimately lead to cancer in the colon.
Of course it should be pointed out drinking in absolute moderation is fine just like most other things in life. But when you drink a lot on a regular basis you simply invite problems. And of course this can wreck any exercise regime and negate a good diet regardless of your good intentions.
What you should know
Before the alcohol you’ve consumed even gets into the liver it can act as an intestinal irritant, and this also increases the risk of allergic reactions to particles of absorbed food not fully digested. This is why many wine and beer drinkers become allergic to yeast.
Alcohol actually decreases the amount of blood flow to muscles like the heart, which of course is even more essential to your overall bootcamp performance. Any Weakening of the heart muscles can lead to disorders much like cardiomyopathy, where the heart beats slugglishly. In terms of your fitness alcohol will also prevent the repair of damaged muscle, thus making it difficult to completely recover. Your muscles are all important and a vital tool of course in getting you fitter even through gentle exercise.
You know what they say: ‘look after your body and your body will look after you’.
So the next time you reach for that second beer or glass of wine, just think for a moment about what you may be doing to your body in the longer term. Get the best out of bootcamp……..moderation is the key.
By North East Personal Trainer and Biosignature Practitioner Darren Tyrie
References
Waluga, M., Hartleb, M.,‘Alcoholic liver disease’, Wiadomosci Lekarskie. Vol. 56(1–2) (2003), pp. 61–70, Review, and Bae, K.S., Yoo, K., Cho, Y.K., Shim, K.N., Jung, S.A., Moon, I.H., ‘The short term prognosis in alcoholic liver disease with metabolic acidosis’, Korean Journal of Hepatolog
‘Food, Nutrition and the Prevention of Cancer: a Global Perspective’, World Cancer Research Fund/American Institute for Cancer Research, 1997
American Journal of Clinical Nutrition 1999
The journal of “Alcoholism: Clinical and Experimental, 2006