Can alcohol impair muscle growth and fitness levels?
Studies have shown that drinking alcohol can lead to a serious decrease in muscle mass. Studies have shown that alcohol reduces muscle protein synthesis, slowing muscle growth. Alcohol alters hormone levels and lowers metabolism, affecting our ability to reduce body fat.
There is also a problem associated with the inability to drink alcohol in moderation. It is recommended to drink only one alcoholic drink per day for women and no more than two for men. However, less is better, and you should avoid alcohol if you are pregnant. But enjoying an alcoholic drink is a common liquid "chitmil" and a reward for completing a hard workout.
Studies have shown that moderate alcohol consumption brings health benefits. When alcohol is consumed in moderation, it increases our good cholesterol (HDL) and reduces insulin resistance, as well as decreases it. Other studies show that the negative aspects of alcohol use outweigh the positive ones.
It really comes down to making the right choices about your alcohol consumption and your fitness goals.
Alcohol and muscle growth
A small study has been conducted on how alcohol consumption affects muscle protein synthesis. The study involved eight physically active men performing weightlifting and interval training as part of the testing process. They consumed whey protein and alcohol immediately after training and again four hours later. They also ate a carbohydrate-rich meal two hours after the workout.
The results showed that post-workout alcohol levels were higher than baseline when consuming both protein and carbohydrates. Muscle biopsies showed a decrease in the rate of muscle protein synthesis after physical training. Alcohol consumed with protein reduces muscle protein by 24% and 37% when combined with carbohydrates. The result showed a partial recovery of muscle protein synthesis when the protein was consumed with alcohol, but there was still a decrease.
Alcohol and fat burning
Alcohol has been proven to reduce our metabolism and reduce our ability to burn fat. This is partly due to the fact that our body reacts differently to alcohol than to real food.
Our bodies perceive alcohol as a toxin, not as a nutrient, so we can't store alcohol calories in the same way as food calories.
Instead, our metabolism goes from burning stored food calories to disposing of toxic waste. The main toxic chemicals produced from alcohol are called acetaldehyde and acetate.
You may feel an almost immediate urge to go to the bathroom after just two drinks. Your body temporarily uses unwanted by-products as fuel to get rid of toxins. This slows down the natural metabolism of adipose tissue or body fat. Studies have shown that alcohol replaces fat as fuel and adds a lot of calories to your daily minimum at the time of the day of drinking.
So, while we enjoy a few drinks, our metabolism is suspended from burning fat and primarily breaks down the booze. Calories from any food consumed are stored as fat for later use. Another study shows that alcohol particularly reduces our ability to burn belly fat. We've all heard the infamous term "beer belly".
Does this mean an end to drinking a relaxing glass of wine before dinner?
Studies have shown that moderate alcohol consumption can be good for our health.
Alcohol and healthy eating
Drinking alcohol can be considered a meaningless meal. Studies have shown that drinking alcohol leads to overeating and consuming too many calories. Being under the influence of alcohol, we can not pay much attention to a healthy diet.
Drinking alcohol and eating less healthily usually go hand in hand. A study of calorie and alcohol consumption found that people who drank wine at lunch consumed an additional 200 calories a day. Over time, the extra calories led to significant weight gain in most participants.
Know how many calories you consume:
* Beer (350 ml) - 150 calories
* Wine (150 ml) - 100 calories
* Distilled alcohol (45 ml) - 100 calories
Alcohol and sleep
Alcohol can relax us, but it has been proven to negatively affect our sleep. Sleep is important for muscle recovery and tissue repair. Without proper sleep, we cannot function at an optimal level.
Alcohol is a depressant and can help us fall asleep at first, but the problem is that it can't provide good sleep.
According to research, alcohol disrupts our restorative or rem sleep. Without REM sleep, we may experience daytime sleepiness, fatigue, and poor concentration.
Alcohol has a negative effect on sleep patterns, which leads to increased fatigue and physical stress. Without healthy sleep, our athletic performance deteriorates significantly.
Drinking one or two servings of alcohol (moderate alcohol consumption) does not impair sleep patterns. Sleep disorders can occur with excessive alcohol consumption. It is also not recommended to use alcohol as a sleeping pill to avoid the risk of alcohol dependence.
Alcohol and food
Alcohol contains empty calories that have no nutritional value for the body. There are seven calories per gram compared to the four calories per gram found in healthy carbohydrates. Many adult drinks are mixed with sugar, adding more harmful calories to the body.
Alcohol consumption has been shown to impair the absorption of nutrients by reducing digestive enzymes. It can also damage cells located in the digestive tract, which affects the absorption of nutrients. Without normal digestive function, even healthy food cannot be used for the benefit of the body.
Studies show that excessive alcohol consumption can prevent the body from absorbing enough protein and other nutrients. We need enough nutrients to maintain an optimal level of fitness, as well as to build and maintain muscle mass.
Result
To achieve good shape and gain muscle mass, it is not necessary to completely give up alcohol. It just means healthier choices. Building fat-free mass and burning fat is hard work, and a healthy intake of nutrients is necessary. Since alcohol has no nutritional value, its consumption from time to time and in moderation seems to be an acceptable option.
Drinking no more than one alcoholic drink for women and two for men per day does not adversely affect muscle growth and fitness levels. However, excessive alcohol consumption is clearly harmful to health. You can avoid eating to achieve optimal physical fitness, but if you decide to consume alcohol, it is recommended to limit its consumption.
