NUTRITIONAL KNOWLEDGE
How Alcohol Affects Your Goals?
You can still lose body fat while drinking alcohol, provided you maintain a calorie deficit. However, alcohol can make that deficit harder to sustain while also affecting your recovery and training performance. The goal isn't necessarily to eliminate alcohol, but to understand the trade-offs and make choices that align with your priorities. If fat loss, muscle growth and training performance are important to you, reducing alcohol consumption can make achieving those goals easier.
important points:
Alcohol metabolism takes priority. Your body has very limited capacity to store alcohol because it is a TOXIN, so it prioritises breaking it down and getting rid of it.
Fat oxidation temporarily decreases when alcohol is in your system. While your body processes alcohol, it reduces the amount of fat being used for energy.
Recovery is compromised. Alcohol can disrupt sleep quality, affect hydration and impair next-day training performance.
Muscle growth may be affected. Higher alcohol intakes can reduce muscle protein synthesis, a key process involved in muscle repair and growth.
Food choices can become harder to manage. Alcohol can increase appetite, reduce inhibition and make it more difficult to stick to your nutrition plan.
HOW TO DRINK SMARTER IF YOU CHOOSE TO
You don't need to eliminate alcohol to make progress, but if you choose to drink, there are ways to minimise its impact on your nutrition, recovery and training.
1. Plan for it
Alcohol contains calories, so account for them within your overall intake where possible. Use anchor meals that are higher in protein to ensure you can meet your protein goal for the day and not exceed your overall calories. The best way to do this is to log everything BEFORE you go out so that you have a plan to follow.
2. Choose your drinks wisely
Not all alcoholic drinks contain the same number of calories. Mixers, syrups, juices and added sugars can significantly increase the total.
Choose soda water or sugar-free mixers where possible over full sugar.
Consider lower-alcohol options to reduce your total alcohol intake.
Remember that low-carb doesn't necessarily mean low-calorie.
3. Eat before you drink
Avoid drinking on an empty stomach. Having a balanced meal containing protein, carbohydrates and some fat beforehand can slow alcohol absorption and help you return to your usual eating routine quickly.
4. Set a limit before you start
Decide how many drinks you'll have before the first one. Alcohol can affect judgement and make it harder to stick to your original intentions, including your food choices. Alternate alcoholic drinks with water or a non-alcoholic option to help pace your consumption.
5. Protect your hydration and recovery
Alcohol increases urine production and can contribute to dehydration, particularly at higher intakes. Drink water throughout the event, especially if you've been sweating or exercising. Remember that hydration doesn't cancel out alcohol's effects on sleep or muscle recovery.
6. Consider your training schedule
If training performance and muscle growth are priorities, avoid heavier drinking sessions around demanding workouts.
Alcohol can disrupt sleep and, at higher doses, impair muscle protein synthesis. Try to keep drinking occasions away from your hardest training sessions, although timing alone won't eliminate these effects.
7. Return to normal the next day
One night of drinking doesn't undo weeks of progress. What can make things harder is the cycle of drinking, overeating, restricting and then trying to compensate with extra exercise. Return to your usual meals, hydration, movement and training schedule as appropriate. If you're feeling unwell or significantly dehydrated, prioritise recovery rather than forcing a hard session.
WHAT'S IN YOUR DRINK?
Explore the estimated calories and macros in common alcoholic drinks. Search cocktails, Australian brands, beers, ciders, spirits and premixed drinks.
ESTIMATED TOTAL CALORIES
Protein
Carbs
Fat
Alcohol
Macros in your drink
Alcohol provides approximately 7 calories per gram,
in addition to energy from protein, carbohydrates and
fats. The total calories include alcohol and any
sugar, carbohydrates, protein or fat in the drink.