Alcohol and training results (is it really that bad)
Alcohol and training results are real.
Will you get faster if you drink something? Six beers will destroy my six pax abdomen? Alan Aragon threw himself into the research to give us a healthy evaluation of intoxicants. Alcohol has the properties of Ying and Yang in small quantities - one to two drinks a day - has health benefits. In high doses it can cause an accident, you may pounce on a friend's wife or you may urinate in the pool on some part, but it’s not up to me to sell you a mind about the dangers of alcohol. You’re just wondering how much alcohol we can avoid when we see white mice.
WILL YOU GAIN FAT FROM ALCOHOL?
That question is not easy to answer!
For alcohol, it is difficult to determine the limit of whether it is food or medicine. It is technically a macronutrient like carbohydrates, proteins, fats and has an energy value of 7 kcal / g (the previous ones have 4, 4 and 9 kcal / g). Where there are calories, there should also be usable energy and this is where the trick lies. Despite the conditioning of many students, alcohol is not an essential nutrient, the body is not needed for survival and development, and unlike internal combustion engines, our body does not use 2 ethanol as fuel. Our body treats ethanol as a poison and struggles to get rid of it as soon as possible. Therefore, it has a higher thermogenic effect than other groups of nutrients, ie it requires more calories for processing than the other three groups. Before we get into the details, it’s helpful to know that we talk about alcohol as glasses of alcohol or a bottle of beer a day, but researchers consume measures of alcohol in grams a day. Here is the “dictionary” for translation: 3.55 dl of beer = 153 kcal and 13.9 g of alcohol, 3.55 dl of light beer = 103 kcal and 11 g of alcohol, 1.5 dl of wine (red) = 125 kcal and 15, 6 g of alcohol, 1.5 dl of wine (white) = 121 kcal and 15.1 g of alcohol, 90 ml of sake = 117 kcal and 14.1 g of alcohol, 44 ml of alcohol (40%) = 97 kcal and 14 g alcohol.
IMPACT ON EXERCISE RESULTS AND REGENERATION! If it’s hard to get permission for athletes to drink alcohol after a workout, then imagine how hard it would be to get a permit for weightlifters or runners to get drunk after a workout, but they did it too! In that study, they consumed alcohol in an amount of 6 drinks, after which they measured strength and endurance. Exactly before, during training and 24-48 hours after exercise. Contrary to expectations, alcohol did not have final effects on any of the measurements. In addition, there was no increase in creatine kinase levels, which would indicate muscle injury. Alcohol, results and muscle In conditioned athletes, drinking does not interfere with carbohydrate replenishment even after exhaustion. This is important if athletes have multiple events during the day or the 3 following days. If there was a slowdown in glycogen production, the difference between winning and losing would also be seen. They once gave the “rabbits” amounts of about 10 drinks after training, which depleted their carbohydrate stores and they noticed only a statistically insignificant lag after 8 hours in carbohydrate refueling, but after 24 hours there were no more differences. However, we can be calm because if one of the athletes is silly enough to drink about 10 drinks after the competition, even though he knows that he has to start again in 8 hours, his body will still create enough energy for a new performance. Dehydration is another potential problem for those who get drunk the night before a competition. We need to know the following - the more concentrated the source of alcohol, the greater the extent of dehydration. In one study, you found that drinks contain more than 4% alcohol by increasing the amount of urine. Concentrated alcohol is a particularly strong diuretic, 2.5 cl of 40% drink contains 10 ml of ethanol and 15 ml of water, but the subjects urinated 100 ml, ie four times more. Drunkenness and success are usually not good, but we conclude again that fitness training suffers the most.
Studies on rugby players have proven - if they got drunk the night before, their aerobic exercise results were very poor, while anaerobic fitness remained intact, another point for our team.
WHAT IS THE SITUATION WITH HEALTH BENEFITS? 4 Maybe many athletes don’t care about long-term health effects, but I find them interesting. We know how serious alcohol abuse leads to addiction, liver and heart disease. This is common knowledge, but the other side of the coin speaks of moderate consumption, which shows measurable health benefits. Alcohol, results and muscle In two recent studies, moderate beer consumption (3-6 dl / day) stimulated the immune system, and in another they reduced blood fat. 3-4 glasses of beer reduced the level of C-reactive protein (associated with inflammation and various heart diseases) as well as fibrinogen, which is associated with blood clotting, thrombosis. This all speaks to the anti-inflammatory action, which partly explains the association between moderate alcohol consumption and reduced heart problems. In many studies, 1-2 glasses of red wine show cardioprotective benefits.
The nutrients in wine (resveratrol and proanthocyanin) and alcohols are good for the heart. Nutrients reduce oxidative stress, while alcohol increases blood vessels. Among other positive things we find an increase in good HDL cholesterol and a decrease in blood clot production. If you want to give preference to some alcohol, choose darker beer and wine because it has the highest polyphenolic content. There is not much data on the potential benefits of concentrated alcohol, but what little it has testifies to similar results. Cognac, for example, has been shown in one study to increase plasma antioxidant levels.
Cognac, Armagnac and Bourbon are rich in ellagic acid, which is an anti-cancer and anti-microbial antioxidant. 5 ALCOHOL! So beer is our friend? Is wine a healthy food? Will you live longer if you drink a lot of whiskey? The final conclusion is that alcoholic beverages are not responsible for good health, there is no reason to think that they have a good effect on results in any field. It is true that consuming in moderation (a maximum of two drinks a day) helps protect your heart, while not having a negative effect on your appearance without clothing. If you don’t drink alcohol now, you don’t have to start drinking it. If you drink too much, then you risk a lot. If you drink so that you enjoy the benefits and never wake up the next day hangover or worse, with someone unknown in bed, who is equally hungover - then you have no reason to stop consuming that amount of alcohol. Perhaps the simplest, most practical advice: if you drink so much that it affects your workouts, then you need to cut back. If, on the other hand, your consumption is not allowed, then we can see each other at one drink! ...
Marko Drčić
