The liquor lag

If you are a regular drinker, chances are the hours you put in at the gym aren8217;t having the desired effect.

For seven months last year, Jacob Kurian ate right and exercised diligently for an hour each day. His aim8212;to lose 15 kilos. Yet he managed to shed not more than 3-4 kgs. So what went wrong? 8220;Regular consumption of alcohol,8221; says Francis Gill, Kurian8217;s trainer and associate director, Spa and gym, The Grand, New Delhi. 8220;Kurian thought there he could drink all he wanted and get rid of the carbs by working out. He always complained about low energy levels but never watched his liquor intake,8221; says Gill.

From regular to occasional gym users, most, like Kurian, continue to sweat at the treadmill without being aware that the whiskey binge last night makes all that effort go in vain. Senior government doctors in the UK have come out with a report and are endorsing a factsheet, which outlines the potential impact of alcohol consumed at various intervals throughout the day. The report argues that 8220;despite the fact that one gram of alcohol has seven calories, it is not a major food group and has scant nutritional value. In fact, the ethanol in alcohol, formed by the fermentation of sugar, has harmful effects.8221; Explains Dr S. Chatterjee, senior consultant, internal medicine, Apollo Hospitals, 8220;The liver is slow in metabolising ethanol. It takes about one hour to break down every unit of alcohol. The liver has to exert itself harder, which impacts its capacity to produce glucose, one of the vital portions required by the muscles which you exercise in your workout.8221; So when is it safe to down a peg? We look at the options.

A drink at lunch? According to Gill, consumption of alcohol at lunch does not suit our climate. 8220;It8217;s fine in Europe where winters last for six to seven months and people need something to boost their energy levels. If you are working out in the evening, having liquor over lunch leaves little time for the liver to metabolise it.8221;

One before the workout? No. 8220;When exercising with alcohol in the body, the body will produce far greater amounts of lactate. This can impair performance as it produces muscle pain and cramps,8221; says the report. Agrees gastroenterologist Dr Geeta Sahi, 8220;If the liver is under greater stress, alcohol is not being properly metabolised and its toxicity ethanol in present in alcohol is toxic in nature can cause acids to accumulate in the stomach and intestines. That can cause other problems like queasiness and nausea.8221;

A post-workout drink? Gill finds many fitness enthusiasts sipping a drink after the workout to make up for the exertion. But it is not a practice he would endorse. 8220;The fluid imbalance brought about by sweating is likely to become worse,8221; states the report. 8220;Alcohol is a diuretic and stimulates urine production. Metabolising of alcohol also requires a lot of water and sweating while exercising can further dehydrate you,8221; says Dr Sahi. The report also suggests that drinking alcohol after a workout can slow the recovery process in case of a soft-tissue injury, especially in case of those who drink regularly. 8220;Alcohol hampers the immune system, slowing the recovery process. It increases the blood flow to the muscle, resulting in further swelling. Also, it impacts the central nervous system, leading to less sensitivity in the injured area,8221; he adds. Moreover, an intensive workout calls for high energy levels, which you can get after a good night sleep. Alcohol disrupts sleep and hampers performance.

While too much intake of alcohol is not advisable, Dr Chatterjee says the impact of alcohol consumption is person-specific to a large extent. 8220;The effect is not dose-dependent in all cases. It also depends on an individual8217;s capacity to metabolise it. However, I don8217;t think an occasional drink is harmful,8221; he says.