Alcohol and bodybuilding. To drink or not to drink?

Share This

Everyone is glad to welcome!

I think you often wondered - alcohol and bodybuilding , these activities are compatible, as one affects the other, and in general, whether or not to take on his chest? I was very interested, and similar questions, and I decided to collect all possible (and impossible) to information and bring it to you.

So, today we learn what role alcohol has on muscle structure which is preferable to use alcohol, if absolutely "unbearable," and how to reduce its effects on the body as a whole.

Well, take their seats, we begin.

The impact of alcohol on the muscles in bodybuilding

We are all humans and we live by the laws of the society that surrounds us. For Russia, these laws are - that no day is a holiday (take at least a month to his May long weekend) , and that no holiday - the noisy celebrations and feast.Well, where a feast, where he was a loyal friend and comrade - General alcohol. Of course, professional athletes eventually developed a kind of immunity to the green snake, although they are sometimes a no-no, and give yourself slack. What here to speak about ordinary mortals :). Spend a little experiment on yourself, answer the question: "When was the last time I took (s) on chest intoxicating? ". I think the answer will be a time interval of the order of 2-3 months, not more.

That I am getting to that if you do not live on a desert island, what would be the mode you are either stuck, whatever willpower nor possessed, you are more or less susceptible to "nehoroshesti", including alcohol. The paradox - but as soon as you give a vow that for at least 2-3 months to alcohol "no-no" is not pritroneshsya immediately begin weddings, name days, christenings and other various events. What do you do in this situation? Of course, the first thing you need to "know the enemy in the face" and make appropriate conclusions. That we are just now do.

So, under the alcohol solution will be understood any internal application that contains ethyl alcohol. Ethanol is a psychotropic agent and, despite its low toxicity (as compared with other alcohols),  possesses significant psychoactive effect that inhibits human CNS. However, this is not the only negative impact that it has on the body, in particular - the results in bodybuilding ( muscle growth , strength gains) alcohol also affects negatively.

The athlete should always remember that:

1. the degree of light intoxication ( 1-2 glasses of wine)  corresponds to skipping one workout in the hall;
2. moderate degree of intoxication ( 1-2 bottles of beer) to pass Compliant 1-2 weeks of training;
3. the constant use of alcohol (every other day) in small quantities (a glass of beer) leads to stagnation in 80% ofthe athletes and a significant reduction in muscle growth ;
4. the body needs 48 hours to bring every 30 grams. alcohol;
5. Vodka contains "empty calories" that are slowly digested (at an average speed of 10 m / h) . 200 ml recycled only for 8 hours!
6. 30 grams of alcohol contained in 0.5-1 liter of any beer, the latter also contains phyto-estrogens (female hormones) , which are easily converted into fat;
7. Ethanol is very rapidly absorbed from the small intestine ( 80% ) and stomach ( 20% ) , even before the time to other nutrients digested.

If we consider the physiological processes of the impact of alcohol on the muscles, it is:

• Lowers levels of growth hormone.

After the alcohol in the subsequent two days at 40% reduced secretion of the hormone IGF-1 (insulin-like growth factor) , and growth hormone ;

• Inhibits the synthesis of muscle protein.

Alcohol, by releasing catabolic (breakdown) hormone cortisol , slows for 20% of the synthesis of muscle protein;

• Decreases (by 25% ) the level of the male sex hormone - testosterone and increases the level of women - estrogen. Also, alcohol causes a rapid conversion of androgens to estrogens;

• Toxic to fast (white) muscle fibers that give the greatest increase in muscle mass.

• It reduces muscle glycogen - the main energy source of muscles.

• It destroys the body's aerobic capacity and negatively impact endurance.

• It causes dehydration.

The binding of water by intense fluid secretion by the kidneys. Therefore, a deficit in the body of water, and muscle growth ceases, decreasing the rate of their recovery;

• Starts processes zhiroobrazovaniya.

Besides the fact that this high-calorie alcohol compound ( 1 g contains 7 calories) , it also gives the Krebs cycle - the oxidation process of fats. It was proved that 24 g Alcohol reduces lipolysis in the fat of 70% . This means that the body is so difficult to digest alcohol, which is about the processes of fat burning, he simply forgets;

• Increases appetite, it does not chew all flies.

• It leads to the depletion of nutrients such as vitamins and minerals.

There is a lack of calcium, zinc, iron and vitamins such as A, C, B, which play a key role in muscle contraction and relaxation as well as their growth;

10. Violates the sleep function.

There is a breakdown of fast and slow phases of sleep, causing reduced its restorative effect on muscle. It turns out that after receiving the "firewater" body will direct all of its resources to neutralize toxins, and only then (that will)for the reconstruction process.

So, from all of this can make an unambiguous conclusion:  bodybuilding and alcohol - two opposites that should not is not something that attracts and even touch. It's like black and white, yin and yang. Why go to the gym , sweating from exercise equipment, if all the results after a little Saturday revelry with friends (and a couple of cups of spirits) will be reduced to nothing, and everything is possible again to start over?

All this, of course, true, but then again - is to understand that if you're not an athlete competitor, then you are unlikely to adhere to the total of "dry law". Therefore, in everyday life, if you just go to the gym consistently, eat properly, and generally watch your physique, the small alcoholic indulgences for you have the place to be. The key word here - "small", for example, a glass of wine per month - a small bottle of beer ( 0.5 liters) every two weeks - already too much.

Now let's look at how you can still reduce the negative impact of alcohol on the body, if it is not output, and you realize that this evening a little "vmazhete" :).

Reducing the harmful effects of alcohol. Calories and nutrients in popular alcoholic drinks.

To protect your muscles from the effects of alcohol intake, remember the following rules:

• before a banquet drink plenty of water;
• take a double dose of vitamin C (ascorbic acid) , about 500 mg;
• before going to bed, eat something protein (egg white, cottage cheese) ;
• Forget about training for 2 days from the date after drinking alcohol;
• immediately after the "missing" cup, a snack lean (low-fat meat, cheese, poultry) ;
• after the banquet (the next morning) , drink a glass of orange juice and two glasses of mineral water;
• Take before breakfast 5-10 grams of glutamine to prevent muscle catabolism;
• breakfast should consist of foods rich in protein, calcium, phosphorus and iron - buckwheat porridge with milk, banana and cheese plate - that's the best option.

In general, if we consider the mechanism of the effects of alcohol on the body, it is rather primitive. After drinking alcohol is rapidly absorbed from the small intestine into the bloodstream and easily passes the blood-brain barrier(responsible for thought processes) . Furthermore, alcohol has an intoxicating effect on the cerebral cortex, resulting in a blurred rational thinking. Then he reaches the limbic system with its "primitive" parts of the brain, and she takes on the role of rational thought. Thus it turns out that a man begins to think not the head, and "emotions".

Now we go through the habits and carry a small educational program among beverages.

For the most part, alcoholic drinks also contain calories from other sources, which are added to the total caloric content. Almost all canned cocktails contain fats, wine and beer have a high content of "empty" carbohydrates. Beer contains more carbohydrates and a smaller percentage of ethanol than wine. Due to its high energy component, the beer contributes to greater accumulation of excess weight.

Long gone are the days when the alcoholic drinks were a novelty, now in any store you can see only a few dozen varieties of beer. Therefore, if we decided to "sin" and attach to the green snake, then it will be useful to know the percentage of alcohol content, calories and more in a variety of strong drinks.

Let's start with ...

Beer (ethanol content of 5%) (see. Table I) .

Wines (ethanol content of 6 to 12%) (see. Table I) .

Strong alcohol (see. table) .

From all the above, the following conclusions. If you do decide to "treat ourselves", then:

• best to drink alcohol with low calorie and a high percentage of alcohol (ie wine, beer is preferred) ;
• best to avoid high-calorie palatable liqueurs;
• When you drink, keep always at hand vobla snack;
• Drink plain water in between alcohol intake.

Uff-F, well, that's all, our topic - alcohol and bodybuilding , has come to its logical conclusion.

Afterword

So, alcohol - is, of course, fun, but remember that attractive (in the eyes of the opposite sex) make you a beautiful body and a high level of the male hormone, but not overweight and constant shortness of breath. Conclusion - if the itch "nalakatsya" fun, try to get him out of the habits of alternative sources. In the most extreme cases, you can afford to organize a "heated", but it kindly, spent in a hall full of this innocent prank :).

Good day, dear comrades, to touch!

PS. Do not forget about the comments, always nice to receive news from you.