How Consuming Alcohol Affects You Post-Workout

It doesn't take a genius to realize that alcohol doesn't mix well with exercise, but the actual impact of swigging a drink post-workout as opposed to a protein shake might be more devastating than you may think. It's important to take proper precaution when deciding to slug back a couple beers after exercise.

Alcohol Acts As A Toxin

The average gym-goer has his or her own guilty pleasures. For some, it's tough to kick a regular drinking habit, especially in social settings. The idea of cutting out drinking can be just as difficult as making a dedicated effort to eat a low-carb diet. We are all creatures of habit, which means we sometimes make decisions that might be cognitively recognized as "wrong," but we execute that choice regardless.

In regards to post-workout alcohol consumption, the general consensus is that alcohol acts as a toxin, forcing the body to use added energy. This process negatively impacts recovery and can result in added soreness the next morning. In addition, workout performance also becomes affected. You're less likely to workout at high-intensity levels on the day following a night of drinking.

Post-Workout Dehydration

For men, post-workout alcohol consumption can be especially damaging to muscle recovery, specifically because it decreases the body's naturally-occurring levels of testosterone, which is crucial for building muscle mass. As seen and heard on television beer ads, "please drink responsibly."

Consider the importance of water when working out. Staying hydrated is a crucial aspect of gaining optimal benefits from an intense cardiovascular or weightlifting session. The body needs water to help supply working muscles with the fuel they require to operate efficiently. Alcohol is a diuretic, which essentially means that it sucks water from your body, forcing you to become dehydrated. The resulting effect is fatigue and loss of muscle definition due to a lack of muscular-produced energy.

Added Belly Fat & Heart Disease

The infamous "beer belly" is a product of over-consumption of alcoholic beverages because of the so-called empty calories they contain. Most drinks won't fill you up, but that doesn't mean your body isn't enduring a calorie overload.

If you're genetically prone to quick weight gains, alcohol consumption should be limited to special occasions (e.g. not just because it's the weekend). For some, sporting a belly bulge isn't a deal-breaker when it comes to working out, but it's important to realize that excess fat deposits in the abdominal region can lead to severe health defects, such as diabetes and heart disease.

Men are at higher risk for these consequences than women because males naturally store fat in their bellies. Although a couple post-workout beers with your friends won't cause your gut to bulge overnight, a regular drinking habit can severely alter your body's composition, potentially causing health problems. 

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Tired of the gym , want to try something different

The benefit of strong core in your daily life

1. A healthy back

Low back pain can become debilitating in time if you don’t focus on solving the issue. It is usually the result of having weak abdominal muscles and overly strong back muscles, but exercise that help strengthen your core muscles will bring balance to the front and back of your body and get rid of the pain. People that spend a lot of time at a desk usually have low back pain as well, since they arch their back and tilt their pelvis to sit more comfortably. A first step would be to focus on keeping your back straight, followed by a simple core exercise that you can do at work: while sitting in your chair draw in your abdominal muscles, hold for five breathes, release and repeat.

2. Good posture

You will have no trouble carrying yourself with confidence if you have a strong core. Weak core muscles contribute to slouching, to the wear and tear of your spine and they keep you from talking a deep, full breath. Good posture benefits an efficient exercise routine and has the added value of taking pressure off your lower back and trimming your figure.

3. Running

Core exercises are a staple for competitive runners, and there’s no reason why the rest of us shouldn’t take a page out of their book. A strong core will help you take in more oxygen with every breath and help you balance your steps while running on uneven terrain. The stability a strong core offers allows you to move in any direction and prevent you from risking injury from a fall.

4. Lifting

If you want to add those extra 20 kg on your squat bar or keep increasing your deadlift load, you need to have strong core muscles in order to sustain a proper form and protect yourself from injury. Even if you don’t strength train, you still lift objects when you carry luggage or grocery bags or take out the trash. You don’t need to be a power lifter to injure your back when your core muscles and weak.

If you want to feel extra motivated to start a workout routine that targets your core muscles, think of the added perk of having a supple abdomen, and maybe even a six pack (provided you do some work in the kitchen as well). Just make sure you don’t overwork your abdominal muscles and overlook your back muscles. Balance is the key to athletic prowess and a strong core is all about balance.

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