Drinking non-alcoholic beer after training is especially popular among endurance athletes. But … what about alcohol and bodybuilding? Alcohol Impacts Your Fitness Routine, Here we explain how alcohol influences muscle development and how you can drink without harming your progress.
Whether cardio or strength, training pursues muscle toning. Unfortunately, all scientific data indicate that alcohol is an obstacle to bodybuilding.
Several scientific studies have shown that even the smallest amounts of Alcohol Impacts Your Fitness Routine, alcohol can drastically reduce athletic performance. This is mainly due to the fact that alcohol harms regeneration from a biochemical point of view and, therefore, muscle development
Alcohol influences the metabolism of fats and carbohydrates
First and as a fact for those who do not know, alcohol provides energy, specifically 7 kcal per gram. But be careful, it is necessary to know that alcohol is not used by the muscle as a source of energy (these kcal are empty, devoid of nutrients).
How it affects the central nervous system
When we do sports, not only the body moves because we make an important effort in the mind. Alcohol usually affects the central nervous system greatly and therefore also the way of exercising. This influences cognitive function and motor ability. It can, therefore, reduce our performance.
Alcohol and Fat Burning
According to a study published in the American Journal of Clinical Research, the consumption of only 24g of alcohol reduces lipid oxidation by more than 73%, that is, the speed your body has to burn fat.
In this way, our lives will tend to metabolize alcohol-producing acetate and releasing it to the bloodstream, making it the fuel that our body will throw in the first instance (instead of pulling fat), inhibiting optimal burning. We are looking for energy.
Alcohol Dilates blood vessels
The dilation of blood vessels caused by alcohol consumption results in the cooling of the body. This phenomenon causes the body to need more energy to maintain its normal temperature levels.
Alcohol makes rest worse
During rest, harmful substances are suppressed while the muscles develop. The more exercise you do, the more absolute rest time your body will need to recover. Sleep is sacred. Everything that disturbs it should be avoided.
Alcohol and Growth Hormone
It plays a fundamental role in muscle recovery processes. If the release levels of this hormone are abnormally low, tissue regeneration and growth will be diminished more than noticeably considering that it can decrease to 70% of its production by alcohol consumption.
ALCOHOL AND PHYSICAL PERFORMANCE
As we have said before, the problem of alcohol and muscle loss is observed when there is substance abuse, not when there is light or moderate consumption.
In any case, studies have been done to observe the effect of alcohol on sports performance and the results were quite striking.
STUDY 1: The equivalent of 6 drinks were given to 19 athletes and they were evaluated for strength and endurance just before alcohol intake, during the test, 24 and 48 later. There were no differences in strength and no increases in creatine kinase were found, an indicator of muscle damage.
STUDY 2: 10 women did a similar training program in each arm, but alcohol was consumed in one and not in the other. There were no significant differences in any relevant factor.
Aerobic performance is more impaired than anaerobic because alcohol has the ability to dehydrate (and in some cases given the dose it can do so severely) by inhibiting Vasopressin (Antidiuretic Hormone), which is the hormone that regulates the reabsorption of water at the renal level, so endurance athletes should monitor alcohol intake more.
STUDY 3: The effects of a drinking night after a game in a rugby team were observed. The aerobic capacity it was reduced, but the anaerobic capacity was not.
STUDY 4: In this study, it was possible to observe notorious detrimental effects on cognitive ability and power output after a night of drunkenness.
Again we have that moderate consumption can be quite harmless or show very slight negative effects, especially in people who drink frequently, while high alcohol consumption brings associated problems, especially in the case of endurance sports and when consumed during the period of recovery.
Alcohol consumption and hypertension
As determined by the Spanish Heart Foundation, alcohol consumption is a very frequent factor in arterial hypertension.
It is true that it does not affect all people in the same way, but, in general, the body absorbs it almost immediately and if the intake ceases to be moderate, the tension may experience a remarkable rise and not recommended at all.
Therefore, this Foundation recommends extreme care in the amounts of alcohol taken daily.
As we can see, the effects of Alcohol Impacts Your Fitness is more than harmful. Of course, no one can succumb from time to time to the temptation to have drinks with friends … But after what we have explained to you today: you better not do it after your training!