Why do you drink hard cider

Sober Truth: Does alcohol inhibit fat burning and muscle building?

A reward beer after hard training? Not exactly a smart idea.

If you are working towards a specific goal, such as building muscle or losing weight, it is best not to consume alcoholic beverages too often.

Because the question "Does alcohol inhibit fat burning?" Can be answered clearly with a "Yes".

Alcohol inhibits fat burning and muscle building

One gram of alcohol provides seven kilocalories - three kilocalories more than the same amount of carbohydrates and protein, but less than fat.

However, alcohol has a low nutrient density and is therefore one of the so-called "empty calories".

Since the liver converts alcohol into acetate and acetate is part of an acetic acid, the body immediately uses it to generate energy. Thus, the energy suppliers carbohydrates and fats are left behind.

Instead, the body stores the excess energy - hello, you little love handles.

That means: If you drink your after-work beer or a glass of wine in the evening, the body will first be busy breaking down alcohol during the night instead of breaking down fats - the fat metabolism is significantly inhibited as a result.

Reading tip

In addition, the quality of sleep and the duration of sleep suffer from alcohol consumption. This in turn has the consequence that the hormone balance between cortisol, ghrelin and leptin as well as the regeneration of the muscles is disturbed.

The stress hormone cortisol is increasingly released and blocks optimal regeneration, ensures water retention and strengthens the appetite the next day.

The release of the growth hormone testosterone - the antagonist of cortisol - is, however, inhibited. You will still be able to build up muscle mass in the next training session, but muscle build-up takes place much more slowly than athletes who do not consume alcohol.

The interaction of these and other factors, such as the sharp rise and fall in blood sugar levels, which lead to cravings, can influence weight gain.

However, one study also showed that moderate beer consumption did not diminish the positive effects of 10 weeks of HIIT training on the body.

Does alcohol completely prevent weight loss?

The idea that alcohol instantly turns into fat and lands on your hips is a myth, however.

While alcohol blocks the effective burning of fat while it is being metabolized by the body, it is not solely responsible for ensuring that you do not lose weight during a weight loss effort.

If you include the glass of wine or beer during the day in your total sales and you are still in a calorie deficit, then moderate alcohol consumption has no negative influence on weight loss per se.

Calculate your individual total sales:

Too much alcohol, however, has the potential to sabotage effective training and feel-good weights for the reasons mentioned above - everything takes much longer and can lead to a frustrating effect if you do not achieve any noticeable results despite a training and nutrition plan.

Another factor could be that in addition to alcohol consumption, people also like to eat fatty and more than usual, which can also lead to the weight stagnating on the scales or the six-pack simply not showing up.

H.J. Little (2010): Chronic drinking increases levels of stress hormones, leading to neurotoxicity, accessed on December 16, 2020: https://www.sciencedaily.com/releases/2010/09/100907163313.htm
T. Stalder et. al. (2010): Use of hair cortisol analysis to detect hypercortisolism during active drinking phases in alcohol-dependent individuals, accessed on December 16, 2020: https://pubmed.ncbi.nlm.nih.gov/20727937/
University of New Zealand (2009): Sportspeople warned: alcohol will affect performance, accessed on December 16, 2020: https://www.massey.ac.nz/massey/about-massey/news/article.cfm?mnarticle=sportspeople- warned-alcohol-will-affect-performance-14-01-2009
M.J. Barnes (2014): Alcohol: impact on sports performance and recovery in male athletes, accessed on December 16, 2020: https://pubmed.ncbi.nlm.nih.gov/24748461/
Reading tips