Annually, around 10 liters of pure alcohol (ethanol) are consumed per capita in the USA.(1) And in truth, athletes also wish to chill out with a glass of wine or beer occasionally. But do alcohol and exercise go well together? These are the seven most significant rules you need to follow when you don’t want your drinking to harm your athletic performance:
1. Moderation is the secret
If enjoyed in moderate amounts, alcohol can also be “allowed” for athletes and leisure athletes. Yet there isn’t any scientific consensus on where to attract the road between healthy alcohol consumption and the purpose where it affects your training.(2) We do know, nonetheless, that girls should drink less. On account of the lower body mass, higher fat percentage, and reduced enzyme activity (alcohol dehydrogenase), the feminine body digests less alcohol than the male body.
Common recommendations for moderate alcohol consumption without health risks:
- 10g of alcohol (⅛ of wine) for ladies
- 20g (¼ of wine or 0.3L of beer) for men per day(3)
Usually, it’s advised to avoid each day alcohol consumption when doing sports, though.
2. Regulate the calories
Alcohol is commonly an underestimated source of calories. 1 gram of alcohol incorporates 7 calories, in comparison with 1g of fat with 9 calories. Due to this fact, 0.5 liters of beer contain 200 calories. To “work off” that beer, you would wish to go for a 30-minute run. Calories we don’t burn are stored within the body. Cocktails containing cream, sugary syrups, or cordials are especially high in fat and sugar – they’re the calorie bombs amongst alcoholic drinks.
3. Stay hydrated
Alcohol promotes the excretion of water via your kidneys. This could result in quicker dehydration of your body, thereby altering your mineral balance (e.g. potassium, magnesium, zinc). In case your muscles are missing those minerals, their performance will drop! A rule of thumb: Accompany every glass of beer or wine with a glass of water. This doesn’t just make you drink less alcohol, but in addition helps to save lots of on calories. And remember, you might want to replenish the electrolytes and liquids you lose when sweating during your workout. This best works with isotonic drinks – drinks with the identical salt composition as your body’s fluids. On account of this characteristic, they’re perfectly suited to replenish on water and minerals post-workout.
4. Avoid alcohol during intense training & competition phases
Scientists found that even a moderate alcohol intake can reduce muscular strength. In a study, men drank 1 gram of vodka with orange juice per kg of body weight after a workout. For the typical man, this corresponds to six vodka shots. Then, 36, and again 60 hours later, that they had to prove their strength while being in comparison with a control group. The study revealed that the strength values of the alcohol-drinking test individuals were significantly below those of the control group despite granting each groups the identical time for recovery.(5) This implies you need to do without alcohol during especially intense training periods. And ensure that you avoid alcohol (or simply have a really reduced amount) throughout the last 48 hours prior to a contest.
But what when you overdo it by accident?
We’ve got tips about what to contemplate while you’re exercising with a hangover.
If you desire to construct muscle, combining alcohol and exercise shouldn’t be an excellent idea. Studies show that drinking after figuring out reduces muscle protein synthesis, thereby impairing recovery and hindering muscle growth.(6)
5. Improve recovery & prevent injury
There’s no clear limit indicating as of which amount of alcohol will negatively influence your recovery. Nonetheless, alcohol consumption is commonly linked to cramps, makes you more susceptible to suffer injuries and prolongs the healing process. To be on the secure side, go for the alcohol-free version during intense training periods, or times where your training requires a high mileage.
6. Get enough shut-eye
Excessive amounts of alcohol and people nights you spend on the dance floor affect your mental focus, endurance, coordination and, due to this fact, your overall performance. Too little sleep combined with alcohol consumption put your body under stress. Make certain you discover enough time for recovery!
7. Alcohol-free beer – a terrific alternative
Beer is commonly praised as the best drink to replenish on minerals and carbs after a contest. Getting within the minerals and carbs you lost and burned is certainly vital. Nonetheless, the alcohol contained in beer slows down the technique of filling your body’s deposits, which is the prerequisite for recovery and further training sessions. Due to this fact, go for the alcohol-free alternative! Most non-alcoholic beers are isotonic, making them perfect to get in those electrolytes and liquids you lost. But have in mind that even alcohol-free beer incorporates as much as 0.5% of alcohol. Try it with orange juice next time! The American College of Sports Medicine found that OJ incorporates 4 times as much potassium and three times as many carbs as beer. In comparison with good old orange juice, you’d must drink 11 glasses of beer to achieve the each day really helpful amount of B Vitamins.
Conclusion
The occasional drink carefully shouldn’t be an issue – even for athletes. Nonetheless, if you desire to improve your performance, construct muscle, or are training for a race, keep away from the bottle.
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