Contrary to popular belief, you can still enjoy a drink or two when you’re aiming to see results in the gym.
The experts at BreakingMuscle reveal how, with a bit of forward planning and a few simple hacks, having a good time and staying in shape can go hand in hand.
Hydration is Key
Staying hydrated throughout the night is just as important as staying hydrated during a workout. Keeping water intake up while drinking can help to prevent any negative side effects the next day. Try drinking a glass of water for every alcoholic drink but if this isn’t possible, ensure to drink plenty of water before heading off to bed.
Take a Day Off
It can be tempting to get straight back into the gym the day after a few drinks, but this isn’t always the best idea. It’s more than okay to have a day off and relax. Trying to smash a workout while not feeling a 100 percent can actually do more harm than good.
Fill Up on Macros
Unfortunately, alcoholic drinks aren’t known for the vitamins and minerals they provide; they actually deplete the body’s supply. In the hours pre and post drinking, try to eat fruits and veg that are rich in macronutrients. Smoothies, nuts and bananas are just a few examples of quick foods that are rich in vitamins and minerals to fit in before or after a night out.
It may feel as though alcoholic beverages have no calories in them but many drinks can be very deceiving. Be wary of cocktails and mixed drinks as they will contain a higher number of calories than beer and wines. When choosing a tipple, try picking light spirits like gin or vodka over whiskey and spiced rum. This is because darker spirits contain toxic compounds that can contribute to a nastier hangover.
Set a Limit
It can be easy to overindulge when out socialising with friends. However, for those who may find it difficult to get back on track after a heavy night out, setting a limit can help provide clarity moving forward in the gym. Setting higher limits should not induce guilt, but should be used to inform healthy amendments to that week’s training routine.
Steer Clear of Sugar, Where Possible
Where possible try and swap sugary mixers and cocktails for diet or sugar-free alternatives. For example, try swapping a gin and tonic for a gin and soda water, the taste might not be quite the same but it can make sticking to a calorie goal much easier.
Kebabs, burgers and pizzas are often the most popular post drinking snack but the calories can start to add up after a few drinks. Preparing food at home after a night out can be a great way to not overspend on calories at the end of the night.