Recovery after alcohol

Last night I went to Galway to my friend Cliodhna's 30th birthday party.

I was working yesterday and drove across with my boyfriend after work.

It was a long drive and we got to Galway just after 9pm. 
I had not been out or drank any alcohol since New Years Eve and I was apprehensive about having a few drinks.

I have low blood pressure and find that when I consume alcohol I am very easily dehydrated and it takes me a lot longer to recover from a hangover, which then has a roll over effect on my routine and exercise.

I usually drink vodka with a slice of lemon and a slice of lime and mix it with still water. I try and keep as hydrated as is possible while consuming alcohol. I had 6 vodkas last night spaced over four hours and when I woke this morning I could immediately feel the dehydration in my head and in my muscles in my legs.

I had a dioralyte sachet and a bottle of water ready beside the bed for when I woke. Dioralyte sachets contain rehydration salts consisting of sugars and salts (glucose, sodium chloride, potassium chloride and disodium hydrogen citrate). 

They are used to replace lost body fluids.

Below are the main drawbacks to consuming alcohol while trying to tone and build muscle:

Alcohol and growth hormones

One major issue with the consumption of alcohol has to do with its effects on the release of growth hormone. 
Growth hormone is the substance in the body that plays a very large role when it comes to building muscle, stimulating other cell growth and development, and promoting optimal bone growth. 
When this hormone is low, you aren’t going to get the same amount of muscle development as you would when it’s at an optimal level.

Growth hormone is predominately secreted during the early sleeping hours of the night and because alcohol tends to disrupt the natural sleep rhythms that occur, it will decrease the amount of growth hormone released. 
This decrease can be up to as much as 70%, so it will really short-circuit the progress you are able to make.

Alcohol and testosterone

The next factor to consider is alcohol’s effect on testosterone. 
Testosterone is another huge hormone associated with muscle growth and is the reason why men carry a great deal more muscle mass than women.

When you consume alcohol a substance is produced in the liver that is toxic to the release of testosterone. This substance decreases the concentration of testosterone in the body, resulting in lower muscle mass and definition.

Alcohol and recovery

Another area that alcohol affects when it comes to muscle building is your ability to recover. 
Since alcohol is a toxin to the body, energy is going to have to be expended in order to remove it from the system and to recover from any negative effects it has had on the tissues.

Since this takes time and energy reserves, you won't have as much energy in store to recover from your workouts, therefore you will not be as fresh when you return for your next session.

Alcohol and muscles don't usually get along, so consume with care...!

Alcohol and dehydration

Dehydration is another issue you have to watch out for if you choose to drink alcohol while trying to build muscle and work out. 
Since alcohol acts as a diuretic in the body, unless you are sure to replace the extra fluid with water or another non-alcoholic beverage that doesn’t contain caffeine, your natural water balance will be disrupted.

Dehydration has a number of negative effects on the body, from inducing feelings of fatigue to causing low physical performance, making you feel hungrier, and disrupting the ability of the muscle cells to produce ATP — which is your primary source of muscular energy.

Alcohol and aerobic ability

If you aren’t as concerned with your strength levels and figure this means alcohol is a safe bet for you, you may want to think again. 
Even when it comes to aerobic activities, alcohol affects performance.

In this scenario, alcohol can cause an increase in blood pressure throughout the body and a corresponding increase in heart rate.

Since your heart will already be working at an increased rate during aerobic activities, the additional stress from the alcohol will only amplify the heart rate and make the exercise feel harder than it should.  

Alcohol and body fat

Finally, the last issue surrounding alcohol consumption is that it contains calories, and these add up quickly. 
Typically, you’ll likely find yourself drinking beer, wine or liquors, which do contain fewer calories than sweeter-tasting cocktails that women often drink, so at least that's an advantage.

Still, at seven calories per gram, after three or four drinks, these calories would equal a good-sized meal.
 Unless you are going to cut down on food intake in order to make room for these calories (which is rare, as usually you’ll actually find yourself snacking on high-calorie items such as nuts, pizza, chips or in some cases a sneaky burger or kebab), fat gain will result.

'Booze Builds Bellies'

So, next time you’re contemplating whether or not you should have a drink, keep these factors in mind. 
Definitely, alcohol and muscle building are not a good pair, as stated by all these points, but if you aren’t training for any major athletic event or getting ready for a bodybuilding competition, you can afford yourself one or two drinks once in a while without having to worry too much.

Just keep moderation in mind and try your best to consume extra water with the alcohol, eat more vegetables during the rest of the day (to increase nutrient content of the diet while decreasing calories), and allow for a little extra sleep time if you can after you’ve had a few drinks.

When we got back from Galway today I got straight into my bed and slept for a couple of hours. 
I decided that I would rest, drink some water and then use my foam roller for a while to try work on my tight legs and get myself ready for leg day tomorrow.

Now, early to bed to watch 'Up' on Netflix :)