When pursuing physique goals anytime of year cocktails can be an enjoyable beverage while hanging out by the pool. Regrettably, alcohol isn't beneficial to our health; it’s toxic to the liver, carcinogenic, and once you down a bunch of it the after effects can be pretty rough. When it comes to fitness and performance, studies have shown that alcohol hampers protein synthesis, disrupts sleep quality, and affects several critical hormones (1).
These unfortunate facts can lead many who love both weightlifting and enjoying an occasional beer or margarita to consider just how much our chosen beverages might be hindering our physique goals. No worries, keep reading. I have a solution for us!
Fear Mongering of Alcohol
As you progress up the ranks in the physique world and your goals of obtaining more muscle and less body fat reach the upper echelon of physiques, so might you restriction of alcoholic beverages. We do have research that daily moderate alcohol intake ( 1 drink per day for females and 2 drinks per for males) had no impact on training adaptations over a 10 week training program (2). Now, this is not to let one study be misinterpreted and validate an unequivocal alcohol intake. But this can mean some light and moderate drinking, especially on occasion won’t sideline you completely. We no longer need to treat alcohol like a drop will halt all muscle growth.
No One Said Alcohol Calories Don’t Count
However, calories do matter as alcohol is calorie-dense, providing 7 calories per gram, which can contribute to a caloric surplus and body fat gain if not accounted for in the diet. However, moderate consumption can be managed within a balanced diet without necessarily leading to fat gain or hinder muscle gain (3). It is when you venture into higher intakes beyond the 1-2 drinks that alcohol can start hindering progress.
Upping Your Gains, Lowering Your Booze
These higher intakes whether daily or the weekend bender can leave you with reduced sleep quality, which is vital for muscle recovery and growth. Also, alcohol is a diuretic, leading to dehydration which can negatively affect both performance and recovery. For those with intense training regimens, maintaining proper hydration is crucial, thus reducing alcohol intake might be necessary to prevent dehydration and maintain peak performance.
Enter the Mocktail
The reality is you as a reader at Animal are one that does not just want to get by with some progress. You are looking for every variable you can maximize to gain muscle and drop fat. You are not trying to see how much pizza is okay to eat or how many beers you can get by with. If it does not move you towards your goal, then it's not part of your routine. This is when the Mocktail enters the conversation.
Why Choose Mocktails?
Mocktails offer several benefits over traditional cocktails:
- Lower Calorie Content: Mocktails are typically lower in calories, aiding in maintaining a calorie deficit or balanced diet.
- Improved Muscle Growth: By avoiding alcohol, you support better protein synthesis, sleep and hormone balance and some extra protein will beat out any traditional cocktail too!
- Hydration: Mocktails can be hydrating, supporting overall health and recovery and avoiding the dehydrating effects of alcohol.
Muscle Margarita Mocktail Recipe
INGREDIENTS
- 4 fresh jalapeno slices
- 3-4 pineapple chunks (fresh or canned)
- 2 tablespoon sugar substitute (I used Stevia)
- 1 scoop ANIMAL Pineapple Orange Clear Whey
- ¼ cup fresh lime juice
- 12 oz sparkling water
- Fresh pineapple wedges and jalapeno slices for garnish
- Ice
- salt and chili for the rim, or tajin spice mix
INSTRUCTIONS
- On a plate, mix salt and chili powder.
- Moisten the rim of your glasses with a lime slice, drawing the cut slice along the entire rim. Dip the rim of the glasses in the salt and chili powder mixture.
- Muddle 4 jalapeno slices, 3-4 pineapple chunks, and sugar in a cocktail shaker or tall glass. Add Sparkling Water (let this sit out for a minute to let the carbonation settle before shaking) Lime Juice and Orange Pineapple Clear Whey, close the cocktail shaker and shake for 30 seconds or until mixed.
- Fill glasses with ice cubes. Pour muscle margarita into glasses filled with ice. Top each glass with a pineapple wedge and jalapeno slice on the rim. Serve immediately. Recipe makes approximately two 9oz margaritas.
Macro Breakdown
Traditional Margarita (4oz):
300kcal/41g Carbs/31g Sugar
Mocktail Muscle Margarita (9oz):
66kcal/8g Carbs/10g Protein
Gains Never Tasted This Good
Light alcohol intake won’t rob your muscle gains, but as you get more serious switching to mocktails not only helps in reducing caloric intake but also supports better muscle recovery and growth for those that must be strict on plan. Incorporating these beverages into your routine can help you stay hydrated, enjoy flavorful drinks, and keep your physique goals on track.
References:
- Lakicevic, Nemanja & Laki´cevi´c, Laki´cevi´. (2019). The Effects of Alcohol Consumption on Recovery Following Resistance Exercise: A Systematic Review. Journal of Functional Morphology and Kinesiology. 4. 10.3390/jfmk4030041.
- Molina-Hidalgo C, De-la-O A, Dote-Montero M, Amaro-Gahete FJ, Castillo MJ. Influence of daily beer or ethanol consumption on physical fitness in response to a high-intensity interval training program. The BEER-HIIT study. J Int Soc Sports Nutr. 2020 May 27;17(1):29. doi: 10.1186/s12970-020-00356-7. PMID: 32460793; PMCID: PMC7254771.
- Molina-Hidalgo C, De-la-O A, Jurado-Fasoli L, Amaro-Gahete FJ, Castillo MJ. Beer or Ethanol Effects on the Body Composition Response to High-Intensity Interval Training. The BEER-HIIT Study. Nutrients. 2019 Apr 23;11(4):909. doi: 10.3390/nu11040909. PMID: 31018614; PMCID: PMC6521009.
