How Much Alcohol Can Athletes Handle? A Critical Look at the No. 1 "People's Drug" – Part II

Dear BLOG readers and loyal PEAK customers,

In yesterday’s blog post, I already addressed the topic of alcohol. I described how alcohol affects various parts of our body. Unfortunately, I found almost exclusively negative effects. The benefits of alcohol are only seen when consumed in small amounts and are often due solely to other substances contained in alcoholic beverages. The best example of this is resveratrol, an antioxidant found in red wine. However, you no longer need to reach for a bottle to get it—you can simply take a supplement.

Today, I’d like to take it a step further and examine the influence of alcohol on markers relevant to sports. Alcohol has both direct and indirect effects here, which—to be upfront—are, unfortunately, negative.

But read on for yourself….

 

Alcohol—Direct Effects

Fat Loss

To begin with, as already discussed in Part 1, we must reiterate that alcohol, at 7.1 kcal/g, is a relatively dense source of energy. Another danger is that alcohol does not induce any feeling of fullness. An evening of heavy drinking, with an average alcohol content of 12 g per drink, can have a more than negligible impact on your calorie balance. We’ll set aside for now the late-night hunger pangs that follow a night of heavy drinking.

 

Myth: Alcohol calories don’t count

This myth stems from the fact that alcoholics generally have a lower BMI (Body Mass Index) than comparable non-drinkers. As is the case with us bodybuilders, BMI is an irrelevant measure when it comes to alcohol, since its calculation and evaluation do not take body composition into account.

Alcoholics apparently have a lower amount of lean body mass than non-drinkers, and thus a lower body weight and, consequently, a lower BMI.

Furthermore, it must be noted that, unlike glucose (glycogen), alcohol is not stored in the body and therefore does not lead to water retention in the muscles. This factor also contributes to a lower body weight and, consequently, a lower BMI.

 

 

The Special Case of Alcoholism

Alcoholics have a lower body fat percentage for the same amount of lean body mass. However, this can be explained by increased retention of extracellular water as well as several other metabolic abnormalities associated with alcoholism. Alcoholics retain more water outside the cells, regardless of whether they have liver damage or not. For us athletes, this is of less significance at this point.

Further Observations

The MEOS metabolic pathway mentioned in Part 1, which comes into play at high alcohol concentrations, oxidizes alcohol without producing ATP. Alcohol is also capable of increasing thermogenesis through the release of catecholamines. Under the influence of alcohol, mitochondrial oxidative phosphorylation may also be decoupled, which further promotes heat production (thermogenesis).

There is no significant fat accumulation (lipogenesis) from alcohol. Less than 5% of the calories provided by alcohol are converted into fat. The rest is oxidized. However, alcohol directly suppresses fat burning. Carbohydrates require insulin to produce this effect. Unfortunately, alcohol also does not have the same anabolic effect as insulin. Another disadvantage is that alcohol, in its acetate form, is always prioritized over fat and carbohydrates for energy production.

 

 

Muscle Building

Alcohol leads to a decrease in endogenous (the body’s own) concentrations of testosterone and growth hormone. In doing so, it reduces the levels of two of the most important muscle-building hormones in our body. As if that weren’t enough, alcohol also raises levels of the catabolic hormone cortisol. To make matters worse, alcohol also has an inhibitory effect on protein synthesis (more on that later, though).

 

 

Growth Hormone (GH)/IGF-1

Alcohol has been shown to lower levels of growth hormone (GH) and GHmRNA (a template for GH synthesis). In studies, consuming 4–6 alcoholic beverages led to a drop to just 4–7% of baseline levels after only 1.5 hours. Even after 24 hours, levels were still only in the range of 66–86% of the baseline level. There are also studies demonstrating a decline in hepatic (liver-derived) IGF-1 synthesis.

It is likely that alcohol has an inhibitory effect on the body’s own concentrations of growth hormone and IGF-1.

 

Cortisol

Alcohol increases cortisol production in the body both directly and indirectly (via an increase in ACTH). 1.75 g of alcohol per kilogram of body weight raises cortisol levels by up to 152% after 4 hours. An elevation is still detectable even after 24 hours.

Studies have shown that exercising under the influence of alcohol results in a cortisol release that is 61% higher than that observed with alcohol consumption alone.

 

 

 

Leptin

Science is not yet clear on the exact mechanisms involved here.

Studies have shown elevated leptin levels in alcoholics. Leptin is a signaling hormone that informs the brain about the body’s nutritional status. Released by fat cells, high leptin levels indicate an adequate supply of nutrients and tend to suppress feelings of hunger, while low concentrations trigger feelings of hunger.

One possible explanation for the increase in leptin levels caused by alcohol is that alcohol has been shown to raise prolactin levels. Prolactin, in turn, leads to an increase in leptin concentration.

On the other hand, studies have shown that leptin triggers a certain craving for alcohol. This could mean that elevated leptin levels, such as those seen in obesity, tend to promote alcohol consumption; thus, leptin is more likely to influence alcohol consumption than the other way around.

 

 

Testosterone in Men

It is clear that alcohol lowers testosterone levels.

 

Mechanisms

Primarily, there is suppression of the hormone-producing Leydig cells in the testicles. This is mediated by a direct toxic effect that reduces the number of LH receptors and by increased free radical activity. There is also a reduction in the enzyme 3-beta-HSD, which is necessary for the conversion of DHEA to testosterone. The enzyme 17-beta-HSD is also inhibited. It is responsible for converting the testosterone precursor androstenedione into testosterone. Furthermore, alcohol reduces the activity of NADPH-producing enzymes. NADPH plays an important role in steroidogenesis (the formation of steroids).

In the brain, alcohol causes a reduction in the pituitary hormones follicle-stimulating hormone (FSH) and luteinizing hormone (LH), as well as a decrease in LH mRNA (a template for the synthesis of LH). This is likely due to endogenous opioids, which are released in greater quantities during alcohol consumption and ultimately reduce testosterone production in the testes.

In studies, injected alcohol increased catecholamine production in the CNS. These catecholamines, through central mechanisms, lead to reduced testosterone production in the testes without affecting LH levels. Peripherally, however, catecholamines also have a positive effect on testosterone production.

 

Decrease Rates

Blood samples from intoxicated adolescents showed a 21% reduction in testosterone levels at 1.3 g of alcohol per kilogram of body weight (approximately 10 alcoholic beverages, depending on body weight). At 1.75 g per kilogram of body weight, the reduction was 27%, and it remained at 16% after 24 hours.

In adults, 1.5 g of alcohol per kilogram of body weight reduced testosterone levels by more than 20% one hour after consumption. This reduction persisted for 10 hours. The body recovered from alcohol consumption after about 22 hours. If you go into a workout with a hangover (the day after drinking) based on 1.5 g of alcohol per kilogram of body weight, the significant suppression lasts for up to 26 hours, and a slight suppression can still be detected 42 hours after consumption.

At doses of 3 g of alcohol per kilogram of body weight, suppression of 50–75% occurs up to 4 days after consumption. Even a week later, reduced levels of 40% can still be detected.

Consuming up to 1 g of alcohol per kilogram of body weight has a negligible effect on testosterone levels.

 

Counter-studies

There are studies that demonstrate an increase in testosterone levels in the male brain in connection with alcohol. However, these studies were conducted on rats and used a specific form of alcohol known as 1,1-dideuteroethanol

The relevance to humans and to commercially available alcohol has not yet been proven.

 

 

 

Testosterone in Women

Many studies lump the effects of alcohol on men and women together and suggest that alcohol lowers testosterone levels in both sexes.

However, there is a theory that plausibly presents the effects of alcohol on women as entirely different:

According to this theory, female testosterone production occurs largely outside the gonads. For this reason, the alcohol-induced inhibition of LH activity and Leydig cell function is not relevant.

Since alcohol stimulates adrenal activity, women experience an increase in testosterone levels with alcohol consumption. Adrenal activity triggers the release of stress hormones, including cortisol. Since a portion of a woman’s testosterone is produced as a byproduct of cortisol synthesis in the adrenal glands, this leads to the aforementioned increase.

Increases in endogenous testosterone levels of 25–54% have already been observed with the consumption of 1.2–2 g of alcohol per kilogram of body weight.

 

 

Aromatization

Aromatization refers to the process by which testosterone is converted into estrogen in the body. This process requires the enzyme aromatase. It is suspected that this process—which is generally undesirable for athletes—is intensified by the influence of alcohol. However, studies on this topic have so far been conducted only on rats and involved very high doses of alcohol over a period of 1–2 months.

 

 

Protein Synthesis

Alcohol and its metabolite, acetaldehyde, reduce protein synthesis in skeletal muscle. They exert this effect primarily in Type II muscle fibers, particularly Type IIb fibers.

In studies, alcohol consumption of 0.8–2.0 g per kilogram of body weight led to a 20–35% reduction within one hour of ingestion. The effect thus occurs even before hormonal changes take place and can therefore be considered directly mediated.

In conjunction with these hormonal changes, protein synthesis decreases by up to 63% within 24 hours.

The mechanism behind the reduction in protein synthesis remains largely unknown. A link is suspected with increased production of free radicals or with changes in mRNA. Direct ischemic damage—that is, alcohol’s impact on blood flow to the muscles—is also a possibility.

 

Dehydration

As already described in Part 1, alcohol has a dehydrating (diuretic) effect on the body and is therefore unsuitable as a sports drink. In addition to fluid loss, this diuretic effect also leads to a loss of minerals, which we urgently need for muscle function.

 

 

Alcohol—Indirect Effects

Immune System

Alcohol has a negative effect on the immune system, thereby increasing susceptibility to viral and bacterial infections. Alcohol suppresses the cytokine response to bacteria. In monocytes, the production of IL-1, IL-6, and TNF-alpha (pro-inflammatory cytokines) is reduced. This leads to a weakened immune defense against microbial infections.

Immunomodulatory cytokines such as prostaglandin PGE2, IL-10, and TGF-beta are elevated by alcohol. This inhibits the production of antigen-specific T cells and, consequently, also weakens the immune system.

 

Sleep

Alcohol actually has a calming effect on the central nervous system (CNS), making it easier to fall asleep. The problem is that alcohol also alters REM sleep, which is the sleep phase crucial for physical and mental recovery.

A negative effect can already be observed after just 2–3 alcoholic drinks. Specifically, REM sleep time is shortened, and non-REM sleep time is prolonged.

 

 

Myth – “Sweating out” alcohol

The Myth

A myth circulates among athletes that a night of heavy drinking can be easily undone by working out the next day. The alcohol is supposedly literally “sweated out.”

 

The Counterargument

Unfortunately, I cannot confirm this myth, and I’d like to explain why:

Alcohol is metabolized at a rate of only about 0.1 grams per kilogram of body weight for men and 0.085 grams per kilogram of body weight for women. Since a fun night out often leads to consuming 2 grams or more of alcohol, you can figure out for yourself when you’ll be able to do an “alcohol-free” workout again. As we’ve already explained in detail, combining alcohol and exercise definitely puts a double strain on the body.

 

 

Alcohol and Bodybuilding – The Social Aspect

Studies show that there is a link between physical activity and alcohol consumption. In short, people who exercise also drink more. This is more evident in team sports than in individual sports. Athletes as a group are more prone to binge drinking, but otherwise tend to exercise self-restraint.

Alcohol, it seems, also has a social, convivial component. Drinking in a group fosters social connections. The typical bodybuilder, on the other hand, tends to be a loner, swears off alcohol, and may thus deprive themselves of this social camaraderie.

 

 

What to Do If You Have a Hangover (Alcohol Intoxication)

What is a hangover?

A “hangover” refers to the feeling of malaise or the mental and physical impairment of performance following mild alcohol intoxication—in other words, after having one too many drinks.

 

How does a hangover develop?

Chemically speaking, the conversion of alcohol in the body is a process of esterification.

Illustration: Esterification of Alcohol

 

This process takes place via the synthetic pathway shown above. (Alcohol + organic acid → ester + water). This conversion is what’s known as an equilibrium reaction. In plain language, this means that the esterification (breakdown) of alcohol proceeds most rapidly when sufficient fluids and organic acids are present. If either of these components—or even minerals—is lacking, this deficiency manifests as a hangover.

 

 

When do you get a hangover?

Whether you get a hangover depends on the individual. There are significant individual differences in alcohol tolerance. According to studies, a “hangover” can affect performance for up to 3 days, even after you’ve regained your sense of well-being.

To minimize these negative effects, there are a number of steps you can take:

Measures

Measures to Take in Advance

• Eating a fatty meal before drinking slows down absorption (as already described in Part 1)
• Stick to one type of alcohol
• 250 mg of magnesium

 

Measures While Drinking

• If possible, maintain fluid and mineral balance while drinking

 

Measures after drinking

• Rehydration with sufficient fluids—mineral water with a high magnesium and sodium content is best
• Replace magnesium losses with 250 mg before going to bed
• If you experience heartburn the next morning, a spoonful of baking soda helps
• Eat acidic foods such as pickles to promote rapid alcohol metabolism

 

 

Here is a list of the symptoms associated with certain blood alcohol concentrations

Chart: Blood Alcohol Concentrations and Symptoms

 

Summary

In combination with exercise, I have not observed any benefits from alcohol consumption. It reduces the production of anabolic hormones and increases the production of catabolic hormones. It impairs recovery and hydration and makes us more susceptible to illness.

Only in women might consuming a certain amount of alcohol potentially lead to an increase in testosterone levels.

In addition to its negative effects on muscle building, alcohol also hinders fat loss and may even cause inflammation in muscle cells (myositis).

However, since alcohol, as the number one “people’s drug,” also plays a certain social role, most of us cannot completely break away from it. In this case, there are ways to minimize the negative effects. As an athlete, your top priority should be to limit your total intake to a minimum.

So be as strict as possible—yet as relaxed as necessary—when it comes to alcohol.

 

Best regards,

Holger Gugg

www.body-coaches.de