Don’t get stuck in that weekend trap and let it rip away the progress that you made this week!  


Remember -> alcohol contains 9 calories/gram and in many cases a single mixed drink (especially ones with sugar) contains as many calories as a snack! The body views alcohol as a toxin and preferentially breaks it down over glucose or fat, to get it out of the body.  


What does that mean?  

It means that the nutrients in your gut could end up stored because they weren’t adequately processed (2)! It also means that your digestive system can be impacted for the longer term, leading to impaired nutrient absorption which can be tricky to manage 


Another issue with drinking is impaired judgment, which can lead to altered food choices (1, 3). You may end up eating a loaded pizza instead of a balanced whole food meal (I love pizza – if it’s a set cheat meal). This can lead to a spiral effect where the entire weekend becomes a carb and fat buffet (and you consume more calories on the weekend than you did all week), or you may lose your appetite and not eat at all (both are detrimental to progress)! Also, chronic alcohol consumption can result in muscular atrophy and weakness.  


It’s okay to have a few drinks occasionally (2), just don’t allow drinking to rule your weekend and impact your nutrient intake, training and health! Have fun – get outdoors – hang out with friends and family – but remember WHY you started this journey and remember that you want to have amazing energy for your lift on Monday!  


Eyes on the prize!  



1) Haines, P. S., Hama, M. Y., Guilkey, D. K., & Popkin, B. M. (2003). Weekend eating in the United States is linked with greater energy, fat, and alcohol intake. Obesity Research, 11(8), 945-949. 

2) Steiner, J. L., Gordon, B. S., & Lang, C. H. (2015). Moderate alcohol consumption does not impair overload‐induced muscle hypertrophy and protein synthesis. Physiological Reports, 3(3), e12333. 

3) Yeomans, M. R., Caton, S., & Hetherington, M. M. (2003). Alcohol and food intake. Current Opinion in Clinical Nutrition & Metabolic Care, 6(6), 639-644.