30 Seconds SummaryAlcohol & Dieting
- Alcohol contains 7 calories per gram but lacks essential nutrients, creating empty calories that may cause diet setbacks.
- While alcohol itself does not cause fat gain, its metabolism by the body takes priority, which suppresses the burning of fats, carbs, and proteins.
- Intake of alcohol can lower impulse control, potentially leading to overeating and poor food choices.
- Alcohol directly affects muscle building by inhibiting mTORc1, a key element of muscle protein synthesis, and interferes with liver protein synthesis.
- Moderate consumption of alcohol is defined by Examine.com as up to 9 units weekly for women and 13 for men, with no single intake exceeding 4 units.
- Aerobic training's effectiveness can be more severely impacted by alcohol compared to other forms of exercise.
- Studies suggest that while moderate alcohol consumption might impact REM sleep, it is unlikely to significantly impair performance unless the doses are high.
- Strategic timing can reduce alcohol's negative effects; it’s advised to avoid drinking around workout times and not to consume alcohol right before bed.
Renaissance Periodization
Tiago Vasconcelos, RP Research Editor
