5 tips on Alcohol
I get multiple questions on alcohol… If I drink this weekend- what do I to drink? how do you minimise its negative effects ? How to recover quicker? How do I not get fat from drinking? etc.
Below is a brief overview-
0.5g of alcohol per kg of body weight slightly increase testosterone by 17%
1.5g of alcohol per kg of body weight has been shown to decrease testosterone by 23%.
1 g of alcohol per kg of body weight negatively affected power output the following day.
Other hormones such as cortisol are increased by 36% due to organ stress and the release of Adrenocorticotropic hormone (ACTH). A very slight reduction in Growth hormone (GH) has been shown but suggested to not be enough to cause any problems.
Studies show that the testosterone drop happens around 10-16 hours after drinking. The mechanism is suggested to be via the decrease production of Luteinising hormone (LH). Interestingly it has been shown that people who have a “hang over” the next day had lower testosterone when compared to people who drank the same amount but didn’t have a hang over.
This information indicates to stay between 0.5g and 1.5g of alcohol per kg of bodyweight. This represents- if an average glass of beer (355ml) is 4.5-6% alcohol. A 70kg male be able to consume around 5-6 glasses before reaching 1.5g per kg of alcohol.
Final Form suggested solutions-
1. Don’t Drink- Simple
2. If you do keep it between 0.5-1 gram of alcohol per kg of body weight (work out how many drinks prior).
4. Supplement with “D-aspartic acid” as it has been shown to increase LH. Going off the literature found, suggested supplementation of 3 grams prior to drinking and the morning after could be implemented to negate the testosterone lowering effects of alcohol.
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5. Creatine loading (20 grams per day) has evidence to suggest it lowers cortisol. So load up on creatine prior and after drinking alcohol.
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