In summer, many people can't resist the temptation of beer. Some fitness people also consult us. Can fitness drink?
Before answering this question, it is necessary for everyone to understand some knowledge. Usually, professional athletes generally receive a large amount of basic endurance training. The operation of cells in the body is higher than that of the average person, and the waste disposal process is also relatively rapid. Therefore, in the case of drinking, athletes with quite good drinks are often seen. But this does not mean that athletes drink alcohol is no problem, in fact, drinking will reduce exercise performance, and even offset your training results.
There have been a lot of studies pointing out that alcohol has a negative impact on the body, and it is most important to affect the liver's output of glucose, because this will cause your energy source to be insufficient, directly affecting your athletic performance. Even athletes will be affected, and most people will not say it, especially so.
In addition, alcohol has some of the following negative effects:
1: affect muscle production
2: affecting body temperature regulation
3: weaken muscle strength, muscle endurance, explosive power
4: affecting nerve conduction and reducing reaction speed
5: affect the absorption of nutrients (vitamins, etc.)
6: Accelerated fat synthesis
The first point and the sixth point are the causes of obesity indirectly.
On the other hand, there are also studies that indicate that alcohol can increase the release of dopamine from the brain, making you feel happy and stable. On the level of sports psychology, it is undeniable that when you are in a good mood to receive training, the effect of training can be significantly improved. Conversely, when the mood is bad, the results will be greatly reduced.
Therefore, for athletes (or ordinary people) who have drinking habits, sudden alcohol withdrawal does not help to improve athletic performance, and even declines in the short term, but under the actual physiological effects, reduce alcohol intake. It is absolutely necessary.
In the current lifestyle, it seems unlikely that drinking should be avoided altogether, so the American Diabetes Association has suggested some drinking tips:
Before drinking, check with your doctor to confirm your physical condition (especially for diabetics)
Women recommend a daily dose of beer: 350 ml or less (or 150 ml, 12% wine, or 22 ml, 40% whisky)
Men recommend a daily dose of beer: 350 ml for two bottles (or 300 ml, 12% wine, or 45 ml, 40% whisky)
In addition, in order to avoid affecting exercise and effectiveness, we recommend not to consume alcohol 4 hours before and 2 hours after exercise.
Reference materials:
The
Use of Alcohol in Sports, 1982 American
College of Sports Medicine
(MSSE; 14: 6, 1982, pp. ix-xi)
Wikipedia keywords: ethanol, fat, NADH, dehydrogenase, glycolytic effects
UberFacts:
A Tiny Sip of Beer Release Dopamine
Science Monthly Full-text Database: Why can wine hurt the liver? Wang Hao rewritten
HAMS:
Harm Reduction for Alcohol
American Diabetes Association
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