Alcohol & Body Composition FAQ's

Can I drink alcohol on this plan? It’s recommended that you don’t drink while dieting to maximize progress. If
you do decide to drink, drink no more than 1 – 2 drinks per week. Alcohol consumption will significantly slow
How does alcohol affect my fat-loss plan?
 Increases Calories- Drinking alcohol contributes to your daily calorie intake. Plus, you’re more likely to
indulge in high-calorie, high-fat foods, which further drives you into a calorie surplus.
o 1 standard beer (12 ounces), 1 standard shot (1 ounce), and 1 standard glass of wine (5 ounces)
each contain well over 100 calories. This doesn’t include mixers used.
 Stops Fat-Loss- Alcohol literally puts a pause on fat-loss by decreasing fat utilization, and increasing fat
storage while it dedicates time and energy to rid the alcohol from your body. This isn’t a recipe for fatloss.
More information here

How does alcohol affect muscle-building and recovery?

Decreases Muscle Building- Alcohol directly limits muscle protein synthesis, or the building of new
Impairs Sleep Quality- Alcohol impairs sleep quality by increasing time spent in “light” sleep (more likely
to wake up) and decreasing time spent in “deep” sleep.
Decreased Growth Hormone- Alcohol decreases production of growth hormone, which is released
during sleep and plays a crucial role in muscle building and recovery. The more you drink, the more
growth hormone is suppressed.
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