This is Part 2 of the continuing effects of excessive alcohol on bodybuilding training.
4 - reduction in the absorption of vitamins and minerals
When you consume large quantities of alcohol, your liver is busy turning alcohol acetate and all the vitamins and minerals to process would be taken up by the detoxification process.
Alcohol interferes with the metabolism of most vitamins, and the absorption of many nutrients. Alcohol stimulates the urinary excretion of calcium and magnesium. [13]
It just means that you will get less benefit from "healthy" meal you may take.
The food in the stomach will compete with ethanol for absorption into the bloodstream. It is known that alcohol competes and influences the processing of nutrients in the body. [12]
5 - Decrease in the synthesis of protein and fiber type II
This means that the actual building of muscle is slowed down by 20% + or more. It includes a 35% reduction in muscle insulin-like growth factor-I (GF-I). [9]
6 - Dehydration
common side effects of alcohol is dehydration. Alcohol is a diuretic. Drinks containing 4% alcohol tend to delay the recovery process. [11]
Considering how important water is to muscle building and general health, it is clear that dehydration can put a damper on your progress. After alcohol consumption the first thing you might want to do is drink coffee. But it is a diuretic, as well. How to avoid dehydration? Drink more water.
7 - Sleep
consumption of alcohol, especially when they would normally sleep, can have an impact on sleep quality. Clearly high quality sleep is extremely important for the reconstruction and development process of the muscle. Without proper rest and recovery, your gains will be affected.
Drinking alcohol can cause sleep disorders by interrupting the sequence and duration of sleep states and altering total sleep time, and time required to fall asleep. [10]
8 - The next day
, the obvious conclusion, but if you plan on drinking on Friday night in excess then the leg workout you thought for a Saturday morning there will be top notch. It takes a bit to recover, your body detoxify and for you mentally to be ready for training.
Not to mention you need energy for the workout ahead.
Of course you can hit the weights but my point is ...
This will be the best training you've ever experienced.
At this point you might be totally discouraged to ever drink alcohol again. But there is some good news.
Here's the proof ...
in November 2004 issue of International Journal of Obesity [7] are of studies on the effects of moderate consumption of white wine on weight loss.
Each group consumed 1500 calories. 150 calories came from white wine in one group and 150 calories from grape juice in another.
conclusion?
energy-restricted diet is effective in overweight and obese subjects used to drinking moderate amounts of alkohola.Dijeta with 10% of energy derived from white wine is as effective as an isocaloric diet with 10% of energy derived from grapes.
It's simple: Moderation is key! (with first place in abstinence as you already know ).
In any case ...
effects of alcohol on your body when it comes to building muscle and burning fat are quite clear. It is much more than just some extra calories stored as fat. If you spend too much, it can derail your goals a lot longer after your head hit the pillow and you've gone to sleep.
References:
1 Heikkonen, E., Ylikahri, R., Roin, R., Valimaki, M., Härkönen, M., & Salaspuro, M. (1996). The combined effects of alcohol and physical exercise on serum testosterone, luteinizing hormone, cortisol and in men. Alcoholism, Clinical and Experimental Research, 20, 711-716
2 Kvist, H., Hallgren, P., Jonsson, L., Pettersson, P., Sjöberg, C., Sjöström, L., and Bjorntorp, P. (1993). Distribution of adipose tissue and muscle mass in alcoholic men. Metabolism, 42, 569-573
3 Raben, Agerholm-Larsen L, Flint, Holst JJ, Astrup A. (2003). Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy and substrate metabolism but not on appetite and energy intake. American Journal of Clinical Nutrition, 77, 91-100
4 Siler, S.Q., Nees, R.A., and Hellerstein, M.K. (1999). De novo lipogenesis, lipid kinetics, and whole body lipid status in humans after acute alcohol consumption. American Journal of Clinical Nutrition, 70, 928-936
5 Tremblay, A., & St-Pierre, S. (1996). Hyperphagic effect of high-fat diet and alcohol intake persists after control for energy density. American Journal of Clinical Nutrition, 63, 479-482
6 Valimaki, MJ, Härkönen, M., Eriksson, CJ, and Ylikahri, RH (1984). Sex hormones and adrenocortical steroids in men acutely intoxicated with ethanol. Alcohol, 1, 89-93
7 Flechtner-Mors, M., Biesalski, HK, Jenkinson, CP, Adler, G., & Ditschuneit, HH (2004). The effects of moderate consumption of white wine on weight loss in overweight subjects. International Journal of Obesity and Related Metabolic Disorders, 28, 1420-1426
8 Buemann, B., Toubro, S., & Astrup, A. (2002). The influence of wine or beer in comparison to carbonated soft drinks, served at a meal, on ad libitum energy intake. International Journal of Obesity and Related Metabolic Disorders, 26, 1367-1372
9 Lang CH, Frost RA, Kumar V, Wu D, Vary TC. (2000). Inhibition of muscle protein synthesis by alcohol is associated with modulation of eIF2B and eIF4E, 3, 322-31
10 Alcohol warnings, the National Institute on Alcohol Abuse and Alcoholism No. 41 July 1988
11 Shirreffs, Susan M., and Ronald J Maughan. 91 997). Restoration of fluid balance after exercise-induced dehydration: effects of alcohol, Journal of Applied Physiology, Vol. 83, No. 4, p. 1152-1158
11 Shirreffs, Susan M., and Ronald J Maughan. 91 997). Restoration of fluid balance after exercise-induced dehydration: effects of alcohol, Journal of Applied Physiology, Vol. 83, No. 4, p. 1152-1158
...11 Shirreffs, Susan M., and Ronald J Maughan. 91 997). Restoration of fluid balance after exercise-induced dehydration: effects of alcohol, Journal of Applied Physiology, Vol. 83, No. 4, p. 1152-1158
...11 Shirreffs, Susan M., and Ronald J Maughan. 91 997). Restoration of fluid balance after exercise-induced dehydration: effects of alcohol, Journal of Applied Physiology, Vol. 83, No. 4, p. 1152-1158
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