Pushtoday
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Several Different Views..
[h=1]Bodybuilding & Alcohol: Do They Mix?[/h]
By David Robson
This article is not intended to dissuade people from using alcohol moderately, for recreational purposes, but will point out, from an athlete and a researcher's point of view, its significant shortcomings.
Alcohol (ethyl alcohol or ethanol), one of the world's oldest, most widely-used drugs, has many effects on the body. Some are positive, but most negative. Historically, alcohol has been blamed for many of the world's tragedies and problems, from the fall of the Roman Empire (What's Your Poison; 1997) (1) to the disbanding of many families. Ironically, it is made from relatively innocuous substances.
Fermented grain, fruit juice and honey have been used to make alcohol for thousands of years. Alcohol's use spans nationalities and demographics. It serves to relax and provide a source of enjoyment. It has even been shown to have some salutary effects, such as a blood thinning action beneficial to the cardiovascular system, in addition to the aforementioned social and relaxation aspects.
However, the doses required in these instances are very minimal (1-2 glasses in most cases), and anything beyond this more than outweighs any potential benefits. This is partly because alcohol is classed as a central nervous system depressant, causing the brain to relax and inhibitions to decrease.
One's rational thought, emotional status, judgement, speech and muscle coordination are adversely affected through alcohol consumption. In extreme cases it can cause coma and death. Alcohol is specifically detrimental to bodybuilders, or any athlete, in that it can interfere with recovery, protein synthesis, hydration, motivation, and nutrient intake. Its financial cost is a burden for anyone who buys it.
A review of the research will show that alcohol is poisonous to every organ in the body and will adversely affect everyone who engages in its use to some extent (1, 6, 7, 8). This article is not intended to dissuade people from using alcohol moderately, for recreational purposes, but will point out, from an athlete and a researcher's point of view, its significant shortcomings. Cheers.
Alcohol's Effects
Ethyl alcohol is a very small molecule, soluble in lipid and water solutions. It is metabolized primarily by the liver, where an enzyme called alcohol dehydrogenase breaks the alcohol down into acetaldehyde, which is further broken down into acetate.
Acetate is metabolized into carbon dioxide and water, which is excreted. Alcohol is absorbed rapidly from the small intestine (80%) and stomach (20%), before any other nutrients are digested.
These properties ensure that alcohol gets into the bloodstream and crosses the blood-brain barrier easily. Hence alcohol's instantaneous effect on thought processes. In fact, alcohol has a number of detrimental effects on the brain, two of which, central to the scope of this article, will be discussed first.
Alcohol, once it crosses the blood-brain barrier, inebriates the cerebral cortex (the part of the brain responsible for executive functions such as rational thought). It works its way down to the limbic system. It won't however affect the limbic system. This turns out to be a problem, because the limbic system, being the most primitive part of the brain, then takes over the role of rational thought.
This is problematic because the limbic system is entirely emotional, and one then begins to think with their emotions rather than the rational area of their brain (the cerebral cortex). A surprisingly small amount of alcohol will have an instant effect on one's ability to control their emotions, and their judgement as a result. A comparatively large amount of alcohol and one might become violent or completely out of control in other respects.
As mentioned, alcohol is also a depressant. It's depressant effects result from increased transmission of the GABA systems (2). In other words, alcohol consumption creates a demand for more GABA. GABA is a neurotransmitter responsible for restricting, or depressing the excitability of our brain. Glutamate is the Neurotransmitter that has the opposite effect; it is responsible for brain excitability and can be increased through the intake of various stimulants. It now gets a bit complex.
The post synaptic receptors (the receptors of one brain cell that receive a message from another brain cell) for GABA, GABA-A, then become stimulated and respond by hyperpolarising the cell membrane and reducing the chance of an action potential occurring. An action potential is an electrical charge propagated through a neuron which causes that neuron to become stimulated. It gets worse.
Over time, if a sufficient amount of alcohol is consumed, the GABA receptors become accustomed to a certain amount of alcohol and more is required to get the same depressing and intoxicating effect. In short, tolerance occurs. With more and more alcohol the potential for the GABA receptor to function improperly increases. This may result in hyperexcitability causing, anxiety, tremors, disorientation, and hallucinations when one is not drinking.
This is alcohol at its destructive extreme.
In addition to alcohol's destructive effects at the time of ingestion, it can also cause neural tissue death when its consumption is stopped. As explained, GABA (a inhibitory neurotransmitter) binds to its GABA-A receptor following alcohol intake. When this happens, a chloride channel is opened and extracellular chloride moves into a intracellular compartment on the receptor. The neuron is hyperpolarized as a result and excitatory postsynaptic potentials (EPSPs) cannot occur, as mentioned.
The main point here is that alcohol facilitates the ability of GABA to open chloride channels. With greater (chronic) use of alcohol the neuron may become entirely dependant on alcohol for its GABA function in the long term. However, at the time of chlorides uptake another process, this time involving the glutamine (excitatory neurotransmitter) receptors, causes further problems.
The glutamate system is up-regulated with alcohol withdrawal and calcium-channel activity is stimulated. Calcium is released directly onto the post synaptic neuron (calcium influx) in large amounts and neural death occurs. This happens particularly after binge sessions that occur on a regular basis.
Implications For Athletes
Alcohol is particularly detrimental for athletes. It interferes with many of the processes so vital to success (3,5). Focus, performance, recovery and rebuilding are all affected. Given that alcohol's effects can linger for days, an athlete would be wise to refrain from its use when competing.
Although alcohol is absorbed rapidly it is metabolized very slowly and its effects may still impact athletic performance up to 48 hours after the last drink.
Assuming the athlete is performing within 48 hours of its consumption, as little as two to three standard drinks can directly:
Decrease strength
Impair reaction time
Impair balance and eye/hand coordination
Impair fine motor and gross motor coordination
Increase fatigue: Liver function is significantly impacted following the ingestion of alcohol. Up to 48 hours after the last drink the liver may still be metabolizing alcohol at the expense of glycogen (metabolized carbohydrate).
Given that glycogen is vital for most of the body's cellular functions, body fatigue, cognitive decline and loss of strength will result when it cannot be used efficiently. Reaction time, balance, coordination are also impacted by this process in addition to the direct aforementioned neurochemical effects alcohol has on the brain.
Interfere with body temperature regulation
Cause dehydration: Alcohol has an impact on kidney function, which interferes with the regulation of electrolytes and fluids in the body (7). Cellular waste removal and nutrient supply are the main functions of fluid and electrolytes, which are controlled through kidney function.
The kidneys filter large amounts of water from many parts of the body, including the brain, to break down alcohol. This causes dehydration and can cripple an athlete's performance.
Deplete aerobic capacity and negatively impact endurance for up to 48 hours after the last drink
Impact cellular repair: Protein metabolism is negatively impacted when alcohol is in the system. This has obvious implications for muscle repair.
Impacts the cardiovascular system: Alcohol consumption raises blood pressure and this can result in the heart having to work harder to pump blood through the body (8). An abnormally fast heart beat (tachycardia) can also result from alcohol consumption. Further, alcohol increases the synthesis of cholesterol and this can increase the risk of heart disease.
Disrupt sleep: Alcohol significantly interferes with restful sleep (4). It can make falling to sleep easier to begin with due to its sedative effects but the quality of sleep (particularly rapid eye movement) will be disturbed.
Cause vitamin and mineral depletion: Vitamins and minerals so necessary for our health have their absorption interfered with, while the body's own supply is slowly depleted, when alcohol is consumed. Even one or two drinks per day (supposedly the "recommended" amount) can have this effect. B vitamins, which have important enzymatic and metabolic functions are depleted extra rapidly (8).
This deleteriously effects the heart, liver, thyroid and kidneys. Vitamin A is also depleted and this interferes with the body's ability to fight disease. Vitamin C depletion makes one susceptible to anemia. Also, when alcohol is ingested the body excretes calcium at twice the normal rate, thus impacting on bone growth and wound healing.
Cause cognitive impairment: cognitive impairment (disruption of thought processes and brain damage) occur through a number of mechanisms (6,7). Alcohol related sleep disruption contributes to the insufficient restoration of one's neural processes. The effects of GABA-A stimulation, as explained, have been shown to contribute to neural death.
Lack of glycogen to the brain, as a result of alcohol metabolism, causes slow, disoriented, thinking. These are just some factors. There are many more. The implications of cognitive impairment are severe for athletes: loss of motivation, focus and desire in addition to lessened perspicacity and even neuromuscular response.
The effects outlined here are just some of the more obvious ones. There are many others, and it would probably take a book to outline and explain them in sufficient detail.
Conclusion
Even though alcohol will greatly impact performance 25-to-48 hours after the last drink, it has longer-lasting, more indirect, effects. The reduction in quality of training and sleep in the period after its consumption, may cause a reduction in performance over the days following this period.
So it is probably best to stay away from alcohol completely when training and competing to win. Indeed, the only real way to avoid alcohol's effects is to refrain from its use completely.
References
What's Your Poison.(1997). [On line] http://www.abc.net.au/quantum/poison/alcohol/alcohol.htm
Aguayo LG. Ethanol potentiates the GABAA activates Cl- currents in mouse hippocampal and cortical neurons. Eur J Pharmacol 1990;187:127-130.
Bloomfield, J. Fricker, P.A. & Fitch, K.D.(1992). Textbook of Science and Medicine in Sport. Blackwell Scientific Publications: Australia.
Walsh J K. Sedative effects of ethanol at night. Journal of Study on Alcohol, 1991, 6, pp. 597-600.
Burke, L.(1992). The Complete Guide to Food for Sports Performance. Allen and Unwin: Australia.
Dodes. L. M.(2002).The Heart of Addiction: A New Approach to Understanding and Managing Alcoholism and Other Addictive Behaviors: Quill, USA.
Hunt WA. Are binge drinkers more at risk of developing brain damage? Alcohol 1993;10:559-561.
Science in Africa.(2004). Alcohol and the Inevitable Hangover From Over Consumption. [On line] http://www.scienceinafrica.co.za/2001/december/drinks.htm
--------------------------------------------
[h=1]DIET 911: THE DRINKING MAN’S DILEMMA[/h][h=2]You like a brew but you know alcohol slows muscle growth. What can you do? Read on to find out.[/h]BY M&F EDITORS
There’s no way around the fact that alcohol slows muscle growth. That said, there are options for minimizing the effects of your social life.
First, supplement with N-acetyl cysteine (NAC). One of the stresses that alcohol places on your liver is antioxidant depletion. Metabolizing alcohol uses up glutathione, an amino acid that serves as one of the body’s strongest free-radical fighters. Taking 500–600 milligrams of NAC daily can help replenish antioxidants while clearing out toxic metabolites that are generated by the liver’s breakdown of alcohol.
Another supplement to try is leucine. Alcohol blocks muscle building at the genetic level by inhibiting the action of leucine, the most anabolic of the branched-chain amino acids. Taking a dose the day after drinking can help override this inhibition.
Finally, try to time your drinking. Research from Penn State shows that alcohol decreases protein synthesis by 15% to 20% after 24 hours, but not sooner.
It may sound crazy, but having a few drinks on Friday night after training is better than having them on Saturday night (when your body is recovering).
[h=2]THE DRINKING MAN’S DIET[/h]Eat like this on days you indulge
Breakfast
Carbs - 309g
Fat - 101g
Protein - 240g
Calories - 2,951
------------------------------------------------------------------------
[h=1]The Truth About the Post-Workout Beer[/h][h=2]Exactly what alcohol does to athletic performance[/h]By: Devon Jackson
Jan 16, 2015
If you exercise, chances are you also drink. I know this because according to a new study from Northwestern Medicine, people tend to drink more alcohol on the days they've exercised. Especially beer. It could be because we reward ourselves with a post-run brewski, or because we’ve used up all of our willpower on exercise, so we have none left to deny ourselves that drink or two. Whatever the reason, if you're drinking thinking that it'll help you sleep, relax your muscles, numb the pain, or increase blood flow to help you recover faster, as they say in AA, that's just stinkin' thinkin'.
"It's detrimental to drink alcohol after any type of exercise or workout," says Professor Matthew Barnes of New Zealand's Massey University School of Sport and Medicine. "I've never really seen anything that says it's useful as far as recovery."
He’s also never seen anything that says alcohol is useful for comptetion. Barnes' most recent study on the impact of alcohol on sports performance and recovery in men concluded that "the consumption of even low doses of alcohol prior to athletic endeavour should be discouraged due to the ergolytic effects of alcohol on endurance performance." Ergolytic meaning performance impairing. These effects, the study’s authors wrote, “are likely to inhibit recovery and adaptation to exercise."
How does alcohol screw you up? Let us count the ways. Because it's a diuretic, you’ll urinate more. "That leads to dehydration," says Barnes, "and the result is detrimental effects on muscular contraction." Every gram of alcohol you ingest increases urine flow by about two teaspoons. To put that in perspective, a 12-ounce can of beer contains about 14 grams of alcohol. That’s an extra half-cup of pee.
Alcohol also interferes with how your body produces energy. Pushing all that liquor into your liver leaves you with less glucose, the sugar needed to power your muscles. If an athlete runs out of it, they hit that proverbial wall “and most likely won’t finish the race,” Barnes says.
As for fixing your injuries, "if you consume alcohol, probably any amount, it'll increase blood flow to [injured areas], because it's a reasonably good vasodilator," explains Barnes. But that’s not necessarily a good thing—it could make an injury bleed or swell even more, causing more pain. The body’s regulatory system functions quite well without the alcohol, Barnes says.
Alcohol can also poison muscle fibers. Beer, in particular, affects the fast-twitch anaerobic fibers by inhibiting an enzyme that helps fuel the muscle. When that happens, the fibers don't adapt like they should for up to three days. The result: a longer recovery period.
As for that pain you say a glass of pinot erases? "Alcohol makes you feel less pain because of the effects on the nerve endings," says Barnes. "So you can mask that pain with alcohol." Which may not be as helpful as it sounds. "The pain's there for a reason," adds Barnes. "Ignoring it's probably not a better approach."
Athletes in particular seem to think that after a grueling game or an extreme workout, alcohol will help them relax and sleep better. "But it actually disrupts people's sleep pattern," says Barnes. "They don't get a restful night's sleep. And you need a restful sleep. That's when growth hormones are released in your body, during the night."
Finally, there’s the drunken food choices. One athlete Barnes studied had only three carrots the entire day after drinking, while another went through seven meat pies. "Athletes' diets tend to go out the window,” Barnes says. “Alcohol throws them completely out of sync. They go for convenience." That inadequate or improper fueling can lead to poor performance.
If you still think a post-race beer isn’t a bad idea, consider this: alcohol interferes with your muscles’ post-workout rebuilding process by reducing protein synthesis. “So not only does alcohol interfere with recovery of muscle damage and injury,” says Barnes, “it also reduces the processes responsible for building muscle.” There is a tiny silver lining: while not beneficial, a few glasses of alcohol comsumed after a solid recovery meal and drink won't necessarily cancel out all of the work you just did.
So opt for water or a sports drink right after a competition. "The key is to regain the weight loss, to get back to that pre-exercise weight," says Barnes. As for a post-race meal, Barnes suggests something with about 20g of protein (enough to optimize protein synthesis post-exercise) and around 50g of carbs (usually high glycemic index, simple carbs to speed up glycogen synthesis), like a chicken sandwich or a baked potato and tuna. Then, if you must, you can have some alcohol.
"Other than the social side of it, I can't see a benefit to alcohol at all, really," Barnes says. "If you're an athlete and you're drinking alcohol, you're just setting yourself up for failure."
--------------------------------------------------------------
[h=1]What happens when you drink alcohol after you work out?[/h]
Sure you need to hydrate after your workout, but some gyms and fitness events are offering more than water to clients. Having a drink after exercise is gaining popularity thanks to studios that are hosting post-class wine parties, races that offer vino lovers special tastings and even obstacle course challenges, where a celebratory beer is often available at the finish line.
Not to be a total buzzkill, but the trend does raise the inevitable question: is it healthy to start drinking before your sweat even has a chance to dry?
As you probably figured, one drink is unlikely to have much of a negative impact, said Jakob Vingren, PhD, an associate professor of kinesiology and biology at the University of Texas who studies the association between alcohol and exercise.
However, three or more could affect you—and your workouts—in unexpected ways. After cardio, alcohol could impact your body’s store of glycogen, the primary fuel for working out at higher intensities, causing you to feel fatigued faster during your next workout. Drinking after resistance training could reduce protein synthesis, the process that’s needed for your muscles to rebuild and grow stronger, Vingren said. So you might be slightly sabotaging your strength-building and toning. (Although enjoying a high-protein recovery snack while drinking might help a bit, found a study in the journal PLoS One.)
Swear you’ll only have a few sips? Everyone does. But people tend to drink more than they planned on days that they exercise more than usual, found research by David E. Conroy, PhD, a professor in Preventive Medicine-Behavioral Medicine at Northwestern University.
The good news: having the occasional drink or two after a workout is an inarguably fun way to treat yourself after a grueling series of burpees, and it won’t do much harm—unless you’re training for a race or strength competition. In that case: Save the bubbly until after you PR.
----------------------------------------------------------
[h=1]Bodybuilding & Alcohol: Do They Mix?[/h]
By David Robson
This article is not intended to dissuade people from using alcohol moderately, for recreational purposes, but will point out, from an athlete and a researcher's point of view, its significant shortcomings.
Alcohol (ethyl alcohol or ethanol), one of the world's oldest, most widely-used drugs, has many effects on the body. Some are positive, but most negative. Historically, alcohol has been blamed for many of the world's tragedies and problems, from the fall of the Roman Empire (What's Your Poison; 1997) (1) to the disbanding of many families. Ironically, it is made from relatively innocuous substances.
Fermented grain, fruit juice and honey have been used to make alcohol for thousands of years. Alcohol's use spans nationalities and demographics. It serves to relax and provide a source of enjoyment. It has even been shown to have some salutary effects, such as a blood thinning action beneficial to the cardiovascular system, in addition to the aforementioned social and relaxation aspects.
However, the doses required in these instances are very minimal (1-2 glasses in most cases), and anything beyond this more than outweighs any potential benefits. This is partly because alcohol is classed as a central nervous system depressant, causing the brain to relax and inhibitions to decrease.
One's rational thought, emotional status, judgement, speech and muscle coordination are adversely affected through alcohol consumption. In extreme cases it can cause coma and death. Alcohol is specifically detrimental to bodybuilders, or any athlete, in that it can interfere with recovery, protein synthesis, hydration, motivation, and nutrient intake. Its financial cost is a burden for anyone who buys it.
A review of the research will show that alcohol is poisonous to every organ in the body and will adversely affect everyone who engages in its use to some extent (1, 6, 7, 8). This article is not intended to dissuade people from using alcohol moderately, for recreational purposes, but will point out, from an athlete and a researcher's point of view, its significant shortcomings. Cheers.
Alcohol's Effects
Ethyl alcohol is a very small molecule, soluble in lipid and water solutions. It is metabolized primarily by the liver, where an enzyme called alcohol dehydrogenase breaks the alcohol down into acetaldehyde, which is further broken down into acetate.
Acetate is metabolized into carbon dioxide and water, which is excreted. Alcohol is absorbed rapidly from the small intestine (80%) and stomach (20%), before any other nutrients are digested.
These properties ensure that alcohol gets into the bloodstream and crosses the blood-brain barrier easily. Hence alcohol's instantaneous effect on thought processes. In fact, alcohol has a number of detrimental effects on the brain, two of which, central to the scope of this article, will be discussed first.
Alcohol, once it crosses the blood-brain barrier, inebriates the cerebral cortex (the part of the brain responsible for executive functions such as rational thought). It works its way down to the limbic system. It won't however affect the limbic system. This turns out to be a problem, because the limbic system, being the most primitive part of the brain, then takes over the role of rational thought.
This is problematic because the limbic system is entirely emotional, and one then begins to think with their emotions rather than the rational area of their brain (the cerebral cortex). A surprisingly small amount of alcohol will have an instant effect on one's ability to control their emotions, and their judgement as a result. A comparatively large amount of alcohol and one might become violent or completely out of control in other respects.
As mentioned, alcohol is also a depressant. It's depressant effects result from increased transmission of the GABA systems (2). In other words, alcohol consumption creates a demand for more GABA. GABA is a neurotransmitter responsible for restricting, or depressing the excitability of our brain. Glutamate is the Neurotransmitter that has the opposite effect; it is responsible for brain excitability and can be increased through the intake of various stimulants. It now gets a bit complex.
The post synaptic receptors (the receptors of one brain cell that receive a message from another brain cell) for GABA, GABA-A, then become stimulated and respond by hyperpolarising the cell membrane and reducing the chance of an action potential occurring. An action potential is an electrical charge propagated through a neuron which causes that neuron to become stimulated. It gets worse.
Over time, if a sufficient amount of alcohol is consumed, the GABA receptors become accustomed to a certain amount of alcohol and more is required to get the same depressing and intoxicating effect. In short, tolerance occurs. With more and more alcohol the potential for the GABA receptor to function improperly increases. This may result in hyperexcitability causing, anxiety, tremors, disorientation, and hallucinations when one is not drinking.
This is alcohol at its destructive extreme.
In addition to alcohol's destructive effects at the time of ingestion, it can also cause neural tissue death when its consumption is stopped. As explained, GABA (a inhibitory neurotransmitter) binds to its GABA-A receptor following alcohol intake. When this happens, a chloride channel is opened and extracellular chloride moves into a intracellular compartment on the receptor. The neuron is hyperpolarized as a result and excitatory postsynaptic potentials (EPSPs) cannot occur, as mentioned.
The main point here is that alcohol facilitates the ability of GABA to open chloride channels. With greater (chronic) use of alcohol the neuron may become entirely dependant on alcohol for its GABA function in the long term. However, at the time of chlorides uptake another process, this time involving the glutamine (excitatory neurotransmitter) receptors, causes further problems.
The glutamate system is up-regulated with alcohol withdrawal and calcium-channel activity is stimulated. Calcium is released directly onto the post synaptic neuron (calcium influx) in large amounts and neural death occurs. This happens particularly after binge sessions that occur on a regular basis.
Implications For Athletes
Alcohol is particularly detrimental for athletes. It interferes with many of the processes so vital to success (3,5). Focus, performance, recovery and rebuilding are all affected. Given that alcohol's effects can linger for days, an athlete would be wise to refrain from its use when competing.
Although alcohol is absorbed rapidly it is metabolized very slowly and its effects may still impact athletic performance up to 48 hours after the last drink.
Assuming the athlete is performing within 48 hours of its consumption, as little as two to three standard drinks can directly:
Decrease strength
Impair reaction time
Impair balance and eye/hand coordination
Impair fine motor and gross motor coordination
Increase fatigue: Liver function is significantly impacted following the ingestion of alcohol. Up to 48 hours after the last drink the liver may still be metabolizing alcohol at the expense of glycogen (metabolized carbohydrate).
Given that glycogen is vital for most of the body's cellular functions, body fatigue, cognitive decline and loss of strength will result when it cannot be used efficiently. Reaction time, balance, coordination are also impacted by this process in addition to the direct aforementioned neurochemical effects alcohol has on the brain.
Interfere with body temperature regulation
Cause dehydration: Alcohol has an impact on kidney function, which interferes with the regulation of electrolytes and fluids in the body (7). Cellular waste removal and nutrient supply are the main functions of fluid and electrolytes, which are controlled through kidney function.
The kidneys filter large amounts of water from many parts of the body, including the brain, to break down alcohol. This causes dehydration and can cripple an athlete's performance.
Deplete aerobic capacity and negatively impact endurance for up to 48 hours after the last drink
Impact cellular repair: Protein metabolism is negatively impacted when alcohol is in the system. This has obvious implications for muscle repair.
Impacts the cardiovascular system: Alcohol consumption raises blood pressure and this can result in the heart having to work harder to pump blood through the body (8). An abnormally fast heart beat (tachycardia) can also result from alcohol consumption. Further, alcohol increases the synthesis of cholesterol and this can increase the risk of heart disease.
Disrupt sleep: Alcohol significantly interferes with restful sleep (4). It can make falling to sleep easier to begin with due to its sedative effects but the quality of sleep (particularly rapid eye movement) will be disturbed.
Cause vitamin and mineral depletion: Vitamins and minerals so necessary for our health have their absorption interfered with, while the body's own supply is slowly depleted, when alcohol is consumed. Even one or two drinks per day (supposedly the "recommended" amount) can have this effect. B vitamins, which have important enzymatic and metabolic functions are depleted extra rapidly (8).
This deleteriously effects the heart, liver, thyroid and kidneys. Vitamin A is also depleted and this interferes with the body's ability to fight disease. Vitamin C depletion makes one susceptible to anemia. Also, when alcohol is ingested the body excretes calcium at twice the normal rate, thus impacting on bone growth and wound healing.
Cause cognitive impairment: cognitive impairment (disruption of thought processes and brain damage) occur through a number of mechanisms (6,7). Alcohol related sleep disruption contributes to the insufficient restoration of one's neural processes. The effects of GABA-A stimulation, as explained, have been shown to contribute to neural death.
Lack of glycogen to the brain, as a result of alcohol metabolism, causes slow, disoriented, thinking. These are just some factors. There are many more. The implications of cognitive impairment are severe for athletes: loss of motivation, focus and desire in addition to lessened perspicacity and even neuromuscular response.
The effects outlined here are just some of the more obvious ones. There are many others, and it would probably take a book to outline and explain them in sufficient detail.
Conclusion
Even though alcohol will greatly impact performance 25-to-48 hours after the last drink, it has longer-lasting, more indirect, effects. The reduction in quality of training and sleep in the period after its consumption, may cause a reduction in performance over the days following this period.
So it is probably best to stay away from alcohol completely when training and competing to win. Indeed, the only real way to avoid alcohol's effects is to refrain from its use completely.
References
What's Your Poison.(1997). [On line] http://www.abc.net.au/quantum/poison/alcohol/alcohol.htm
Aguayo LG. Ethanol potentiates the GABAA activates Cl- currents in mouse hippocampal and cortical neurons. Eur J Pharmacol 1990;187:127-130.
Bloomfield, J. Fricker, P.A. & Fitch, K.D.(1992). Textbook of Science and Medicine in Sport. Blackwell Scientific Publications: Australia.
Walsh J K. Sedative effects of ethanol at night. Journal of Study on Alcohol, 1991, 6, pp. 597-600.
Burke, L.(1992). The Complete Guide to Food for Sports Performance. Allen and Unwin: Australia.
Dodes. L. M.(2002).The Heart of Addiction: A New Approach to Understanding and Managing Alcoholism and Other Addictive Behaviors: Quill, USA.
Hunt WA. Are binge drinkers more at risk of developing brain damage? Alcohol 1993;10:559-561.
Science in Africa.(2004). Alcohol and the Inevitable Hangover From Over Consumption. [On line] http://www.scienceinafrica.co.za/2001/december/drinks.htm
--------------------------------------------
[h=1]DIET 911: THE DRINKING MAN’S DILEMMA[/h][h=2]You like a brew but you know alcohol slows muscle growth. What can you do? Read on to find out.[/h]BY M&F EDITORS
There’s no way around the fact that alcohol slows muscle growth. That said, there are options for minimizing the effects of your social life.
First, supplement with N-acetyl cysteine (NAC). One of the stresses that alcohol places on your liver is antioxidant depletion. Metabolizing alcohol uses up glutathione, an amino acid that serves as one of the body’s strongest free-radical fighters. Taking 500–600 milligrams of NAC daily can help replenish antioxidants while clearing out toxic metabolites that are generated by the liver’s breakdown of alcohol.
Another supplement to try is leucine. Alcohol blocks muscle building at the genetic level by inhibiting the action of leucine, the most anabolic of the branched-chain amino acids. Taking a dose the day after drinking can help override this inhibition.
Finally, try to time your drinking. Research from Penn State shows that alcohol decreases protein synthesis by 15% to 20% after 24 hours, but not sooner.
It may sound crazy, but having a few drinks on Friday night after training is better than having them on Saturday night (when your body is recovering).
[h=2]THE DRINKING MAN’S DIET[/h]Eat like this on days you indulge
Breakfast
- 3 whole omega-3 eggs and 3 egg whites, scrambled
- 1 cup FiberOne cereal
- 1 cup 2% plain Greek yogurt
- 2 tbsp slivered almonds
- 2 scoops vanilla protein powder
- 1 banana
- 5 strawberries
- ¼ cup chopped walnuts
- 2–3 cups water
- 3–4 ice cubes
- 6 oz grilled skirt steak, fat trimmed off
- 1 cup black beans
- 3 tbsp salsa - 1 diced tomato, 2 chopped scallions, 1 tbsp extra-virgin olive oil
- 60–70g dextrose/maltodextrin blend
- 5g creatine
- 30g whey protein
- 15g BCAAs
- 8 oz roasted chicken breast
- 1 baked sweet potato with 1 tbsp butter
- ⅓ cup brown rice (dry measure)
- 8 –10 asparagus stalks
- 20–32 oz water
- 500–600mg NAC
- 5–8g leucine
Carbs - 309g
Fat - 101g
Protein - 240g
Calories - 2,951
------------------------------------------------------------------------
[h=1]The Truth About the Post-Workout Beer[/h][h=2]Exactly what alcohol does to athletic performance[/h]By: Devon Jackson
Jan 16, 2015
If you exercise, chances are you also drink. I know this because according to a new study from Northwestern Medicine, people tend to drink more alcohol on the days they've exercised. Especially beer. It could be because we reward ourselves with a post-run brewski, or because we’ve used up all of our willpower on exercise, so we have none left to deny ourselves that drink or two. Whatever the reason, if you're drinking thinking that it'll help you sleep, relax your muscles, numb the pain, or increase blood flow to help you recover faster, as they say in AA, that's just stinkin' thinkin'.
"It's detrimental to drink alcohol after any type of exercise or workout," says Professor Matthew Barnes of New Zealand's Massey University School of Sport and Medicine. "I've never really seen anything that says it's useful as far as recovery."
He’s also never seen anything that says alcohol is useful for comptetion. Barnes' most recent study on the impact of alcohol on sports performance and recovery in men concluded that "the consumption of even low doses of alcohol prior to athletic endeavour should be discouraged due to the ergolytic effects of alcohol on endurance performance." Ergolytic meaning performance impairing. These effects, the study’s authors wrote, “are likely to inhibit recovery and adaptation to exercise."
How does alcohol screw you up? Let us count the ways. Because it's a diuretic, you’ll urinate more. "That leads to dehydration," says Barnes, "and the result is detrimental effects on muscular contraction." Every gram of alcohol you ingest increases urine flow by about two teaspoons. To put that in perspective, a 12-ounce can of beer contains about 14 grams of alcohol. That’s an extra half-cup of pee.
Alcohol also interferes with how your body produces energy. Pushing all that liquor into your liver leaves you with less glucose, the sugar needed to power your muscles. If an athlete runs out of it, they hit that proverbial wall “and most likely won’t finish the race,” Barnes says.
As for fixing your injuries, "if you consume alcohol, probably any amount, it'll increase blood flow to [injured areas], because it's a reasonably good vasodilator," explains Barnes. But that’s not necessarily a good thing—it could make an injury bleed or swell even more, causing more pain. The body’s regulatory system functions quite well without the alcohol, Barnes says.
Alcohol can also poison muscle fibers. Beer, in particular, affects the fast-twitch anaerobic fibers by inhibiting an enzyme that helps fuel the muscle. When that happens, the fibers don't adapt like they should for up to three days. The result: a longer recovery period.
As for that pain you say a glass of pinot erases? "Alcohol makes you feel less pain because of the effects on the nerve endings," says Barnes. "So you can mask that pain with alcohol." Which may not be as helpful as it sounds. "The pain's there for a reason," adds Barnes. "Ignoring it's probably not a better approach."
Athletes in particular seem to think that after a grueling game or an extreme workout, alcohol will help them relax and sleep better. "But it actually disrupts people's sleep pattern," says Barnes. "They don't get a restful night's sleep. And you need a restful sleep. That's when growth hormones are released in your body, during the night."
Finally, there’s the drunken food choices. One athlete Barnes studied had only three carrots the entire day after drinking, while another went through seven meat pies. "Athletes' diets tend to go out the window,” Barnes says. “Alcohol throws them completely out of sync. They go for convenience." That inadequate or improper fueling can lead to poor performance.
If you still think a post-race beer isn’t a bad idea, consider this: alcohol interferes with your muscles’ post-workout rebuilding process by reducing protein synthesis. “So not only does alcohol interfere with recovery of muscle damage and injury,” says Barnes, “it also reduces the processes responsible for building muscle.” There is a tiny silver lining: while not beneficial, a few glasses of alcohol comsumed after a solid recovery meal and drink won't necessarily cancel out all of the work you just did.
So opt for water or a sports drink right after a competition. "The key is to regain the weight loss, to get back to that pre-exercise weight," says Barnes. As for a post-race meal, Barnes suggests something with about 20g of protein (enough to optimize protein synthesis post-exercise) and around 50g of carbs (usually high glycemic index, simple carbs to speed up glycogen synthesis), like a chicken sandwich or a baked potato and tuna. Then, if you must, you can have some alcohol.
"Other than the social side of it, I can't see a benefit to alcohol at all, really," Barnes says. "If you're an athlete and you're drinking alcohol, you're just setting yourself up for failure."
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[h=1]What happens when you drink alcohol after you work out?[/h]
Sure you need to hydrate after your workout, but some gyms and fitness events are offering more than water to clients. Having a drink after exercise is gaining popularity thanks to studios that are hosting post-class wine parties, races that offer vino lovers special tastings and even obstacle course challenges, where a celebratory beer is often available at the finish line.
Not to be a total buzzkill, but the trend does raise the inevitable question: is it healthy to start drinking before your sweat even has a chance to dry?
As you probably figured, one drink is unlikely to have much of a negative impact, said Jakob Vingren, PhD, an associate professor of kinesiology and biology at the University of Texas who studies the association between alcohol and exercise.
However, three or more could affect you—and your workouts—in unexpected ways. After cardio, alcohol could impact your body’s store of glycogen, the primary fuel for working out at higher intensities, causing you to feel fatigued faster during your next workout. Drinking after resistance training could reduce protein synthesis, the process that’s needed for your muscles to rebuild and grow stronger, Vingren said. So you might be slightly sabotaging your strength-building and toning. (Although enjoying a high-protein recovery snack while drinking might help a bit, found a study in the journal PLoS One.)
Swear you’ll only have a few sips? Everyone does. But people tend to drink more than they planned on days that they exercise more than usual, found research by David E. Conroy, PhD, a professor in Preventive Medicine-Behavioral Medicine at Northwestern University.
The good news: having the occasional drink or two after a workout is an inarguably fun way to treat yourself after a grueling series of burpees, and it won’t do much harm—unless you’re training for a race or strength competition. In that case: Save the bubbly until after you PR.
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