The effect of alcohol on fitness classes
It just so happened that none of the occasion, whether a birthday, wedding, New year etc. we can not do without alcoholic drinks. Refusing glasses “for the happiness of the young” or “for the health of the birthday boy”, we risk becoming the object of puzzled looks and different inquiries, but it is not very nice. But the question is: “Can we drink if we are doing fitness?” With this and will try today to understand.
Alcohol is an organic substance (the science of chemistry calls it ethanol), which does not contain proteins, carbohydrates and fats and has an energy value of 7 Kcal / g. By its properties, alcohol is more like carbohydrates, but, unlike them, can not be converted to glycogen and stored in muscles for later use. Alcohol is toxic to our body, its digestibility is 10 g / h. That is, if you drank, for example, 200 gr. vodka, then the body will need 8 hours to get rid of alcohol. This time is enough for various irreversible changes in the body.
Alcohol affects on all processes in the human body, including the production of growth hormone, which is responsible for the growth and development of cells of bone and muscle tissue. As a result, you do not get the feedback you need after intensive training. Growth hormone, in general, is produced in the initial phase of sleep. Since alcohol has a negative effect on the rhythm of sleep, the production of growth hormone can be reduced by 70%. Testosterone is a hormone responsible for the growth of muscle mass. In the male body, initially it is more than in the female, so men are more muscular, and it is easier for them to build muscle mass.
Alcohol reduces the concentration of testosterone in the body, resulting in the degradation of muscle tissue. In connection with the use of alcohol, the gastrointestinal tract absorbs much less nutrients. In the blood there is a deficiency of amino acids needed for muscles. In addition to protein deficiency, are also lowered and glycogen stores. This reflects poorly on your stamina, strength and speed.
Alcohol is a toxin. therefore, the organism spends forces to eliminate toxins from the body, and not on the recovery after physical exercise. As a result, this affects not only muscle growth, but also on your activity in the gym. If alcohol got into your body after a workout, you can assume that it was in vain, as the muscles in the volume will not increase.
If you are going to practice the next day after drinking alcohol, your job will be ineffective. because the body will feel weak. Although, doing power exercises, you can not feel the influence of alcohol on your body, then, when you start aerobic exercises that put stress on the cardiovascular system, it is better to think twice before you allow yourself to excess one day. Alcohol gives additional stress to the heart and blood vessels, so blood pressure, heart rate, dizziness and nausea may appear.
Also,alcohol is one of the causes of dehydration. Lack of water causes weakness, an increased sense of hunger, reduces the normal vital activity of muscle cells. To avoid dehydration, try to drink well with liquids (water, juice). Before going to bed, be sure to drink at least a liter of water and eat something high in protein (cottage cheese, chicken).