Alcohol & Exercise- A Bad Combination 5

Drinking alchol after exercise can severly reduce testosteron

Alcohol & Exercise- Understanding The Negative Effects on  Testosterone & Growth Hormone Production

 

If there is one area of little research but huge misconceptions in the fitness field it is that of the effects of alcohol and exercise. Alcohol consumption is quite common in our society today, and very tangible social pressures exist for individuals to drink. So much so that many avid gym goers indulge in a drink of two after their workouts from time to time with little thought given to any potential negative effects. Most are aware that alcoholic beverages are high in calories but ignore any possible ill effects given their activity level. The idea is that a good workout counteracts any possible negative outcomes from the consumption of alcoholic beverages and that there are actually some tangible health benefits to the occasional glass. Such thinking however, fails to take into consideration the very less than favorable hormonal consequences. Changes that include sharp and extended reductions in free testosterone levels that are actually made worse by training before drinking and reductions in growth hormone production as well. In this article we will take a hard look at how testosterone is affected by the combination of alcohol and exercise and the suppressive effects of alcohol on growth hormone- findings that may not be popular but ones that will help you make better and more informed decisions as to whether or not to drink.

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Alcohol: Health Claims Vs Reality

 

The so called French Paradox isn't true

Contrary to incomplete studies promoted by the wine industry, a higher seafood intake & lack of processed foods & trans fats in the French diet is the reason they have a lower incidence of heart disease when compared to Americans. Drinking wine is hardly the reason.

Before I go any further I would like to preface this article by saying that for thousands of years alcohol has played an integral part in the social development of civilization as a whole. From religious ceremonies to special occasions and feasts, alcohol has been present in just about every human culture on the planet and it would be a mistake to vilify it completely. Consumed infrequently in moderate quantities there can indeed be a place for it- but it is important to understand the tradeoffs as opposed to blindly thinking that it might not put a monkey wrench in your goal of getting into the absolute best shape possible or performing a your highest level. Most of us are aware of the basic problems that alcohol presents from a fitness perspective, but clever marketing and somewhat questionable studies about its health benefits obscure the facts about what the general public should know in order to make better choices about their alcohol use. There has been an inordinate amount of media attention to the possible health benefits of red wine after a chemical found in the skin of grapes (called resveratrol) was found to be associated with a reduced incidence of cancer and cardiovascular disease. Possible health benefits that the wine and alcohol industries have used as a marketing public relations bonanza- as who hasn’t heard of the possible health benefits of drinking wine?

 

What isn’t as publicly trumpeted is the fact that these studies benefits apply only to animals in a laboratory environment and that no such findings have yet been confirmed in human beings.[1] The relatively lower incidence of heart disease among the French when compared to their American counterparts in spite of their higher alcohol consumption (the so called French Paradox] has been also constantly broadcasted throughout every form of media possible as proof positive of the health benefits of regular wine consumption. [2] However, like the resveratrol studies, these findings are somewhat misleading as equal time is never given to further research that contradicts these health claims. For example, few are aware that the French Paradox is based on an assumption that wine is the cause of their lower incidence of cardiovascular disease. It’s a big assumption to be honest and one that ignores the fact that the French also on average consume more far seafood that we do over here in the United States with three servings of fish a week. [3,4,5] Long chain omega-3 fatty acids present in fish and seafood have been strongly associated with reduced incidence of heart disease and current studies attribute this along with the fact that compared to the average American the French:

  • Eat smaller portions
  • Consume more fresh fruit and vegetables
  • Don’t snack between meals
  • Have a diet relatively free of trans fats
  • Don’t eat as much processed foods

And have a slower and calmer pace of life as the reason their comparative incidences of  heart disease is lower than here in the United States.[3,4] Not as sexy a message as a drink a day will keep the doctor away, but one that has served to increase sales and consumption of wine from 568 million gallons in 2000 to 784 million gallons in 2010.[6,7]  (Read my article on The Economics Of Obesity for more information on how the commercial industries manipulate studies to increase sales)

 

Alcohol & Calories- A Tip Of The Iceberg

The typical beer belly

Unless there is some degree of liver dysfunction, in most cases the typical ‘beer belly’ is a result of too many calories from alcohol.

Alcohol contains a total of 6.93 calories per gram but unlike just about every other food or drink that we consume, it isn’t digested, but is instead absorbed completely intact and processed directly by you liver. What happens next isn’t exactly the same for everybody as enzymes in your liver converts it to acetaldehyde. Sounds ominous? Well it should since acetaldehyde is a toxic chemical responsible for most of the liver and heart damage we see in those who drink heavily on a regular basis.[8] Not a pretty substance at all, but how much of it remains in your body after drinking depends on how much you drink and some predetermined genetic factors. A healthy liver can usually tolerate small amount of alcohol and can convert the acetaldehyde to acetate- which our bodies can use as an energy substrate and or is harmlessly excreted as water and carbon dioxide.[8] If, however you drink to the point where those incoming calories are in excess of what your body needs for the day, it will be stored as body fat.[9] Drink too much alcohol at one time though and the liver is unable to do its job of metabolizing it from toxic acetaldehyde to relatively harmless acetate- causing an accumulation of this dangerous toxin and a possible deposition of fat in the liver itself.[9] Both very precarious situations from a health perspective. The problem is that everyone reacts differently in terms of how they metabolize alcohol- which is one reason why people who drink heavily aren’t always necessarily obese, and why in some cases they can have even lower body weights than nondrinkers.[10]

 

Effects Of Alcohol & Exercise On Lowering Testosterone Levels

 

Alcohol atter exercise lowers testosterone levels

Studies show that exercise significantly prolongs the testosterone depressant effects of alcohol- so drinking after training is always a bad idea if you want to get the most out of your workouts.

It doesn’t make the news or help sell bottles but one of the seldom spoken attributes of alcohol is its role in depressing the body’s natural secretion of testosterone. With most of it being secreted in the testes (in males- ovaries in females), testosterone is the hormone predominantly responsible for increasing strength, muscle mass and decreasing overall body fat among other many other things. Reduced serum testosterone levels may have detrimental effects such as infertility, increased risk of osteoporosis, anemia, and immune dysfunction.[11] and numerous studies confirm that alcohol is by nature a direct testicular toxin in both humans and animals.[12,13,14] Consumption of alcohol leads to a marked and prolonged reduction in testosterone that can last for several hours depending on the amount consumed. [11,15] A study of 13 moderate to infrequent male alcohol users reported a drop in serum testosterone of 19-22% that lasted for as long as 10 hours after slowly (over a 3 hour period) drinking 1.5 grams of alcohol per kilogram of body weight.[11] As alarming as this drop in testosterone may seem, what was more shocking was that when the same amount of alcohol was consumed after a bout of strenuous exercise, the drop in testosterone lasted for as long as 22 hours after consumption.[11] In fact, the experiment showed that in every scenario- whether it was exercising after drinking, exercising with a hangover or exercising while intoxicated, exercise demonstrated a significant effect in prolonging the depressant effect on testosterone when compared to non-exercising controls.[11] Thus it is important to note that alcohol consumption after exercise could interfere with recovery after exercise- recovery that is important if you wish to get any benefits at all from your training. [11]

 

Effects Of Alcohol On Lowering Human Growth Hormone Production & Disturbing Sleep Patterns

 

Alcohol negatively affects growth hormone

Alcohol also disturbs sleep patterns in healthy individuals and suppresses growth hormone production by as much as 75%.

Not only does acute alcohol use depress testosterone levels, but it also disturbs deep sleep patterns in healthy individuals, and in so doing affects another component critical to recovery after exercise- human growth hormone (HGH). In addition to increasing muscle mass and protein synthesis, HGH also promotes fat burning and stimulates the immune system. HGH is secreted by the pituitary gland with secretory peaks occurring during sleep, [19] however several studies have found that acute alcohol ingestion interferes with sleep cycles and reduces growth hormone production by as much as 70-75%.[18, 20,22] This alcohol related growth hormone suppression has been found to be dose related,[18] so the more you drink the less growth hormone your body will produce. Alcohol’s ability to induce drowsiness often prompts many individuals who work out regularly to use it as a sleeping aid in times of high stress or acute insomnia. However while many report that alcohol does indeed induce sleep [20]- the quality of that sleep isn’t always the same as it would be under normal circumstances. In an interesting twist, while alcohol does appear to help chronic insomniacs sleep better it has the very opposite effect on healthy individuals who use it sporadically.[21]  For reasons not quite fully understood, healthy individuals experienced marked sleep disruption during the second half of the night- disruptions that were not observed in those suffering with chronic sleeplessness.[19, 20]

 

 

The clinical implications of alcohol’s inhibitory effects on growth hormone are unclear, particularly with chronic and excessive alcohol use. Unfortunately, these findings, as important as they may be, have not been pursued much further. More studies are needed as well with regard to the suppressive effects of alcohol on testosterone with regards to its overall impact on exercise recovery. Women secrete as much as 20 times less testosterone daily than their male counterparts [16,17] and thus it is important to discern how much of an effect alcohol would have on them after training as no such research currently exists.  One would imagine that the overall depressive effect might have a greater negative impact on their exercise recovery but we can’t know for sure. More research is also needed to determine the relationship between alcohol dosage and testosterone suppression but such research is hard to come by as funding for studies on drinking that will most likely reveal a negative outcome is hard to come by. It is a simple but  seldom spoken economic reality that such studies do cost money- and it hard to sell research that isn’t necessarily profitable, much less experiments that might be detrimental to product sales.  In the end it isn’t for me or anyone else to tell you whether you should drink or not after training, but it is important to have all the facts so you can make an informed decision as opposed to relying on clever marketing that always paints alcohol consumption in a positive light.
Please note that all material is copyrighted and DMCA Protected and can be reprinted only with the expressed authorization of the author.

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One Drink Of Alcohol Can Inhibit Fat Loss

 

Kevin Richardson is an award winning fitness writer, a natural bodybuilding champion, one of the most sought after personal trainers in New York City and the creator of Naturally Intense High Intensity Training. Get a copy of his free weight loss ebook here! 

 

References

1. Agarwal B, Baur JA. Reservatrol and life extension.  Annals of the New York Academy of Sciences 2001

2. Renaud S, de Lorgeril M. Wine, alcohol, platelets, and the French paradox for coronary heart disease. Lancet. 1992

3. Clower W. The French Diet Secrets to Permanent Weight Loss. Three Rivers Press 2003

4. Astorg P, Arnault N, Czernichow S, Noisette N, Galan P, Hercberg S.

Dietary intakes and food sources of n26 and n23 PUFA in French adult

men and women. Lipids 2004

5. Kris-Etherton PM, Taylor DS, Yu-Poth S, Huth P, Moriarty K, Fishell V, Hargrove RL, Zhao G, Etherton TD.Polyunsaturated fatty acids in the food chain in the United States. Am J Clin Nutr. 2000

6.The Wine Institute. Wine Consumption In The U.S.

7. The Wine Institute. California and U.S. Wine Sales 2011

8. Guo R, Ren J. Alcohol and acetaldehyde in public health: From marvel to menace. Intl J Enviornmental Reasearch in public health 2010

9. Liber CS. Perspectives: Do alcohol calories count? AJCN 1991

10. Greenfield JR, Samaras K, Jenkins AB, Kelly PJ, Spector TD, Cambell LV. Moderate Alcohol consumption, dietary fat composition and abdominal obesity in women: Evidence for gene-environment interaction. J Clin Endocrinology &  Metabolism 2003

11. Heikkonen E, Ylikahri R, Roine R, Valimaki M, Harkonen M, Salaspuro M. The combined effect of alcohol and physical exercise on serum testosteron, lutenizing hormone and cortisol in males. Alcholism: Clinical & Experimental Research 1996

12. Ellingboe J, Varenelli CC: Ethanol inhibits testosterone biosynthesis by direct action on Leydig cells. Res Comm Chem Pathol Pharmacol 1981

13. Widenius Tv: Ethanol-induced inhibition of testosterone biosynthesis in vitro: Lack of acetaldehyde effect. Alcohol Alcohol 1987

14. Van Thiel DH, Cobb CF, Herman GB, Perez HA, Estes L, Gavaler JS: An examination of various mechanisms for ethanol-induced testicular injury: Studies utilizing the isolated perfused rat testes. Endocrinology 1979

15. Ylikahri R, Huttenen M, Harkonen M, Seuderling U, Onikki S, Karonen S-L, Adlercreutz H: Low plasma testosterone values in men during hangover. J Steriod Biochem 1974

16. Southren AL, Gordon GG, Tochimoto S, Pinzon G, Lane DR, Stypulkowski W. “Mean plasma concentration, metabolic clearance and basal plasma production rates of testosterone in normal young men and women using a constant infusion procedure: effect of time of day and plasma concentration on the metabolic clearance rate of testosterone”. J. Clin. Endocrinol. Metab. 27 1967

17. Southren AL, Tochimoto S, Carmody NC, Isurugi K . “Plasma production rates of testosterone in normal adult men and women and in patients with the syndrome of feminizing testes”. J. Clin. Endocrinol. Metab. 1965

18. Prinz PN, Roehrs TA, Vitaliano PP, Linnoila M, Weitzman ED. Effect of alcohol on sleep and nighttime plasma growth hormone and cortisol concentrations. J Clin Endocrinol Metab. 1980
19. Roehrs T, Roth T. Sleep, Sleepiness, and Alcohol Use. Sleep Medicine Reviews, 2001
20. Ancoli-Israel S, Roth T. Characteristics of insomnia in the United States: Results of the 1991 National Sleep Foundation Survey. I. Sleep  2000.
21. Roehrs T, Papineau K, Rosenthal L, Roth T. Ethanol as a hypnotic in insomniacs: Self administration and effects of sleep and mood. Neuropsychopharmacology 1999
22. Ekman AC, Vakkuri O, Ekman M, et al. Ethanol decreases nocturnal plasma levels of thyrotropin and growth hormone but not those of thyroid hormones or prolactin in man. Journal of Clinical Endocrinology and Metabolism 1996.

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