Alcohol and Exercise

health

Jan 9

Don’t Try This at Home: There’s an old rumor out there — spread by the person who is the topic of the rumor — that a certain bodybuilder would get protein more quickly absorbed into his system by using vodka instead of water to mix heavy scoops of protein powder for the drinking! The idea, the bodybuilder said, was to more quickly “push” to “infuse” the protein in the muscle by using alcohol to “force” quick absorption.

I can sort of understand that idea of cutting corners to build muscle, but, in the longer run of health and creativity, alcohol and exercise do not really mix well because alcohol really tends to tank your HRV for a day or two.

Here’s what some of the current research reveals:

Every time you work out, you tear your muscles. These muscle tears are part of what causes the soreness you feel until they heal with the use of a human growth hormone. Drinking alcohol after a workout prevents efficient healing of the muscles by decreasing the secretion of the hormone. As a result, you will feel sore longer and have to wait a longer time period for your muscles to fully heal. Binge drinking also plays a role in decreasing your gains from the gym. Instead of increasing testosterone levels, which would help grow the muscles, alcohol increases the hormone cortisol (the same hormone that causes stress) and destroys all the muscle you were trying to build.

From the National Library of Medicine:

A relationship between sport, exercise and alcohol consumption is clear and long-standing. Alcohol continues to be the most frequently consumed drug among athletes and habitual exercisers and alcohol-related problems appear to be more common in these individuals. Alcohol use is directly linked to the rate of injury sustained in sport events and appears to evoke detrimental effects on exercise performance capacity.

People who work out a lot, tend to abuse alcohol a lot more than the couch potatoes!

People who work out regularly and are aerobically fit tend to guzzle a surprising amount of alcohol, according to a new study, well timed for the holidays, of the interplay between fitness, exercise and imbibing. The study, which involved more than 40,000 American adults, finds that active, physically fit men and women are more than twice as likely to be moderate or heavy drinkers as people who are out of shape.

Here are some of the effects on sport performance:

Alcohol interferes with the body's metabolism. Alcohol consumption causes an increase in insulin secretion, which leads to low blood sugar (otherwise known as hypoglycaemia). Exercise requires normal levels of sugar in the blood to give us energy. So, after alcohol, blood sugar levels will fall, and our sports performance won't be as good as usual. Alcohol compromises our motor skills, balance, hand-eye coordination, and reaction time, which negatively affect our performance and increases the risk of injury.

This is what our good friend ChatGPT remarks about the relationship between alcohol and exercise:

There is a complex relationship between alcohol and exercise. Moderate amounts of alcohol may have some potential health benefits when consumed in moderation, but excessive alcohol consumption can have negative effects on physical performance and overall health.
In general, alcohol can interfere with the body's ability to recover from exercise and may decrease the benefits of physical activity. This is because alcohol can disrupt sleep, impair protein synthesis (which is important for muscle repair and growth), and cause dehydration. Alcohol can also increase the risk of injury by impairing coordination and balance.
On the other hand, some research suggests that moderate alcohol consumption may have some benefits for cardiovascular health, and may even be associated with a lower risk of heart disease. However, it is important to keep in mind that the potential health benefits of alcohol are generally associated with moderate consumption (defined as up to one drink per day for women and up to two drinks per day for men) and that any potential benefits are likely to be outweighed by the negative effects of excessive alcohol consumption.
In general, it is important to drink alcohol in moderation and to make sure to hydrate properly before, during, and after exercise. It is also a good idea to avoid consuming alcohol immediately before or after a workout, as it can interfere with the body's recovery process.
Here are some points outlining the potential benefits and problems with alcohol and exercise:
Benefits of alcohol and exercise:
Moderate alcohol consumption (up to one drink per day for women and up to two drinks per day for men) may have some potential health benefits, such as a lower risk of heart disease.
Alcohol may have some social and psychological benefits when consumed in moderation, such as promoting relaxation and reducing stress.
Problems with alcohol and exercise:
Excessive alcohol consumption (more than one drink per day for women and more than two drinks per day for men) can have negative effects on physical performance and overall health.
Alcohol can interfere with the body's ability to recover from exercise and may decrease the benefits of physical activity.
Alcohol can disrupt sleep, impair protein synthesis, and cause dehydration.
Alcohol can increase the risk of injury by impairing coordination and balance.
Alcohol can increase the risk of developing alcohol-related health problems, such as liver disease and certain types of cancer.
Alcohol can interact with certain medications and may cause adverse effects.
It is important to remember that the potential benefits of alcohol are generally associated with moderate consumption and that any potential benefits are likely to be outweighed by the negative effects of excessive alcohol consumption. It is also important to hydrate properly before, during, and after exercise and to avoid consuming alcohol immediately before or after a workout.

We must always be aware of anecdotal evidence presenting itself as proven truth. One person’s successes may lead to the death of another’s experience. We cannot all form functionally the same, but we can share, and inform, and define resoluteness, with us, and outside our shared goals.