Milly Gaines
Alcohol is a nutrient that influences the metabolism of most tissues in the body, with particularly marked effects on glucose homeostasis. Alcohol is prioritized over other nutrients for metabolism in the body. It can slow down fat burning and increase fat storage. Alcohol is also the second most calorie-dense nutrient, packing 7 calories per gram, and is low in important nutrients like protein, fiber, vitamins, and minerals. Studies have shown that alcohol consumption can reduce the beneficial influence of protein intake on muscle mass. Heavy drinkers with high protein intake were not associated with a significantly lower risk of developing a low skeletal muscle mass index (SMI). Therefore, alcohol is not recommended for those on a protein diet.
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What You'll Learn
Alcohol reduces the benefits of protein intake on muscle mass
Alcohol consumption has been shown to negatively impact muscle growth and fitness levels. While it is a nutrient, alcohol is also a toxin, and the body's metabolism changes when processing it, shifting from burning stored food calories to removing toxic waste. This waste includes acetaldehyde and acetate, the primary toxic chemicals produced by alcohol.
Several studies have found that alcohol impairs muscle protein synthesis (MPS). One study found that alcohol consumed with protein reduced MPS by 24% and 37% when combined with carbohydrates. Another study, which focused on middle-aged Korean adults, found that high protein intake reduced the risk of low skeletal muscle mass index (SMI) in both men and women, but this association disappeared in women who consumed alcohol.
Alcohol also impairs nutrient absorption by decreasing digestive enzymes and damaging cells in the digestive tract. This means that even with a balanced diet, the body may not be able to absorb sufficient protein and other nutrients to build and maintain muscle mass.
Chronic alcohol consumption leads to muscle weakness and atrophy by suppressing protein synthesis and mTORC1-mediated signalling. Skeletal muscle disease is prevalent in 40-60% of chronic alcoholics, and past research has focused on how alcohol decreases skeletal muscle size and function.
Overall, the evidence suggests that alcohol reduces the benefits of protein intake on muscle mass by impairing muscle protein synthesis, nutrient absorption, and muscle function and size.
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Alcohol is high in calories and low in protein
Alcoholic drinks are often made from natural starch and sugar. The fermentation process (and distillation, in certain drinks) is used to produce the alcohol content, which results in a high number of calories per gram—almost as many as a gram of fat. Alcohol is also frequently served with mixer drinks such as cola or tonic water, which can add even more calories to your drink.
A couple of drinks can add 500 calories or more to your daily intake. For example, cocktails mixed with soda, juice, cream, or ice cream can have especially high-calorie counts. A standard serving of beer (330ml, or about 11.2 ounces) typically has around 95 calories, though a new low-calorie beer contains only 92 calories.
Alcohol is considered to have little to no nutritional value. It is not a good source of protein, and it can reduce the beneficial influence of protein intake on muscle mass. In a 12-year study of middle-aged Korean adults, alcohol consumption was found to reduce the positive effects of protein intake on muscle mass. The study found that heavy drinkers with high protein intake were not significantly associated with the development of a low skeletal muscle mass index (SMI).
For these reasons, regularly drinking more than the recommended amount can have a noticeable impact on your waistline and cause serious health problems. To keep the health risks from alcohol low, men and women are advised not to regularly drink more than 14 units of alcohol per week, spread across 3 or more days.
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Alcohol can slow down fat burning and increase fat storage
Secondly, alcohol interferes with the body's metabolism, affecting glucose homeostasis and causing blood sugar levels to drop, a condition known as reactive hypoglycemia. To compensate, the body increases appetite and craves more food, particularly carbohydrates, which further slows fat burning and promotes fat storage. Additionally, drinking alcohol, especially in excessive amounts, is associated with increased hunger and cravings for salty and greasy foods, leading to higher calorie intake and potential weight gain.
The relationship between alcohol consumption and weight gain is complex and varies between individuals. While some studies have found a positive association, others have shown negative or no association. However, excessive alcohol consumption is linked to serious health risks beyond weight gain, including high blood pressure, insulin resistance, heart disease, stroke, liver disease, and an increased risk of certain cancers. Therefore, it is essential to develop healthy alcohol habits, such as drinking in moderation and reducing overall alcohol intake, to maintain a balanced and healthy lifestyle.
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Alcohol intake is influenced by nutrition and vice versa
Alcohol intake and nutrition influence each other in complex ways. Alcohol is a nutrient with a high energy content, and the body utilises the energy from alcohol as efficiently as the energy from food. Each gram of pure alcohol contains 29kJ of energy. For example, two full-strength beers or two glasses of wine amount to approximately 10% of the total daily energy intake.
Alcohol consumption can lead to an overall increase in food intake, with studies showing that food intake can increase by up to 30% when alcohol is consumed before or with meals. Alcohol can also increase cravings for junk food, leading to higher consumption of food that is high in salt, sugar, and fat.
The interaction between alcohol and food intake is bidirectional. A high-carbohydrate/low-protein diet reduces alcohol intake, while a low-carbohydrate/high-protein diet increases it. This relationship suggests that nutritional therapy could be a useful adjunct to other treatments for alcohol abuse.
Alcohol can also negatively impact nutrition by altering the intake, absorption, and utilisation of various nutrients. Heavy drinking can lead to primary and secondary malnutrition. Primary malnutrition occurs when alcohol replaces other nutrients in the diet, resulting in reduced nutrient intake. Secondary malnutrition happens when alcohol interferes with the absorption of nutrients in the intestine, making them unavailable to the body. Alcoholics often show signs of deficiencies in vitamins B1, B2, B6, and C, as well as folic acid. These deficiencies become more severe with increased alcohol consumption and decreased vitamin intake.
In addition, alcohol consumption can reduce the beneficial effects of protein intake on muscle mass. A 12-year study on middle-aged Korean adults found that high protein intake reduced the risk of developing a low skeletal muscle mass index (SMI). However, this association was not observed in women who consumed alcohol. Among heavy drinkers, high protein intake was not significantly associated with the development of a low SMI.
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Heavy drinking can hinder weight loss
Alcohol is a favourite pastime for many, but it can hinder weight loss and have serious health implications. Alcohol is often referred to as "empty calories", providing the body with calories but very few nutrients. A standard drink contains around 100 to 150 calories, and mixed drinks, beers and wines can have even more calories due to added sugars.
Alcohol can hinder weight loss in several ways. Firstly, it stops the body from burning fat. Alcohol has a high energy content, and when consumed, the body prioritises metabolising it over other nutrients, which can slow metabolism. Secondly, alcohol is high in kilojoules or simple sugars, which are quickly converted into fat and stored in the body, leading to weight gain, especially in the abdominal area. Thirdly, alcohol can increase your appetite and lead to cravings for salty, greasy foods, making it challenging to stick to a healthy diet. Finally, heavy drinking can impact organ systems and increase the risk of serious health issues such as high blood pressure, heart disease, liver disease and cancer.
The amount and frequency of alcohol consumption, as well as individual body composition and lifestyle factors, influence weight gain. Binge drinking or frequent heavy drinking increases the risk of weight gain and obesity, especially in women. However, moderate drinking with low-calorie options such as club soda mixers or whiskey on the rocks can help reduce overall calorie intake.
While cutting out alcohol completely may not be necessary for weight loss, reducing intake can have health benefits and support weight management. Developing healthy drinking habits early, such as drinking in moderation and choosing low-calorie alternatives, can help balance alcohol consumption while pursuing weight loss goals.
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Frequently asked questions
Alcohol is high in calories and low in protein, fibre, vitamins and minerals. It is prioritised over other nutrients for metabolism, which can slow down fat burning and increase fat storage.
Yes, alcohol inhibits muscle growth and can cause dehydration.
Alcohol does not increase protein absorption. In fact, it has been shown to reduce the beneficial influence of protein intake on muscle mass.
Many types of alcohol are high in carbohydrates, so it is generally not recommended to consume alcohol while on a low-carb diet. However, some people may choose to drink in moderation, which is defined as one drink per day for women and two drinks per day for men.
