Modern Athlete Magazine Issue 138, February 2021 Feb 2021 | Page 37

Live Well

It ’ s OK to Have a Drink

By Jo Hill
Many believe that drinking and training typically don ’ t go together , but is that really so ? I ’ ve been asked this question more times than I can count , so I thought it was about time I address it .

When it comes to alcohol and fitness , there are a few facts one needs

to know . Firstly , alcohol doesn ’ t contain any macronutrients ( protein , carbs or fat ), and secondly , alcohol still contains calories . To be exact , seven calories per gram . Take note that protein and carbs are 4 cals per gram , whereas fat is 9 cals per gram , so alcohol is in the middle in terms of energy , but it provides your body with no nutrients .
Okay , so now that that ’ s clear here are a few facts when it comes to alcohol and muscle building : 1 . Alcohol causes dehydration . 2 . Studies have shown that alcohol can decrease your natural testosterone levels for up to 36 hours after drinking . 3 . Studies have also shown that it can decrease protein synthesis by up to
20 %. ( This is basically your body ’ s ability to recover .) 4 . Training intensity may decrease the next day … Obviously , no one wants to give their all when they have a hangover !
Now let ’ s look at alcohol and fat-loss : 1 . The calories contained in alcohol can add up pretty quickly . 2 . Alcohol has also been shown to decrease your levels of leptin ( the hormone that makes you feel full ), which is why you may feel hungrier after drinking . 3 . Alcohol often impairs your judgement and can lead to eating the wrong sort of things without thinking .
4 . The body ’ s ability to process the calories in food is pretty poor when alcohol is in our systems . That ’ s because alcohol is a toxin – it ’ s poisonous to our system – so your body will want to get rid of it first . The body prioritises metabolising alcohol over the food we have eaten .
But , and there is a ‘ but ,’ alcohol is social , and making memories trumps counting calories any day ! So you can drink , but you ’ ll need to be careful about what you are drinking , and should try your best to fit it into your training plan and your lifestyle . My suggestion is if you are working towards a health and fitness goal , go out , be social , but try to stick to spirits . Those are easier to track and account for in your daily food intake .
You can actually track your alcohol on MyFitnessPal as well .
• I suggest ‘ saving ’ calories throughout the day so you have those calories to ‘ spend ’ later on .
• Drink plenty of water in between drinks .
• Have some healthy snacks ready and available to snack on when you get home . I always make protein waffles , protein brownies or a bowl cake .
• Take something like milk thistle to help get the toxins out of your body as quickly as possible !
If you are merely training as a way of life and just trying to live your best life , you can include alcohol in your diet , but you should bear in mind that you will probably be hindering your long-term progress . In the grand scheme of things , though , does that really matter ? The choice is up to you . As I said earlier , count memories , not calories , because life is so short , and it would be silly to do anything less … but if you are working towards a specific goal , just be mindful about what you are putting into your body .
Jo Hill is a Durban-based baking enthusiast with two selfconfessed addictions : Fitness and chocolate . She has made it her mission in life to show the world that it is possible to have the best of both worlds . The popularity of her healthy recipes led to her creating her popular Facebook page and blog called Pull ups and Peanut butter , where she shares her recipes for clean , healthy and diet-friendly treats . More info at www . pullupsandpeanutbutter . co . za

Put Some Spring in your Legs

Box jumps build explosive power and help your muscles absorb the longer distances of running . They require leg and core power , and the higher and quicker you jump , the more muscle tissue is activated . Eventually your legs will feel like tough springs , which will help you conserve energy when running , and it is also an intense cardio workout that really burns the calories .
The Workout :
1 Stand with your feet shoulder-width apart , facing the box .
2 Drop your body , extend your hips and swing your arms to propel yourself onto the box .
3 Land on the box comfortably and silently , in a quarter-squat position . Hold for two seconds and stand tall .
4 Step down gently and repeat . Complete five rounds of 10 to 12 box jumps with a 45-second rest between .
Start with a low box if you ’ re a beginner , to avoid injuring yourself by not getting your landing right the first few times .
( Simply stepping on and off the box initially is also a great way to begin , then building up to two-footed jumps .) 37