Recuperating alcoholics should drink non-alcoholic beer

Muscle building and alcohol - are they compatible?


After an extensive training session, you like to go out for a drink with your friends in the evening and move around the houses. That alcoholIt is well known that excessive amounts can be harmful to the body. Nice small amounts of alcohol can become a Change of consciousness lead and act on that centralandperipheral nervous system, they influence our movements. However, very few people know that consuming alcohol after a training session can affect training success.

Alcohol becomes interesting for our strength training in the first place because alcohol determines it Blocked hormonesthat are usually for the Muscle buildingare needed. The main hormone are testosterone and cortisol.

In addition to the effects on the cardiovascular system, regular and high alcohol consumption has Effects on muscle building, fat burning and the entire energy metabolism of the body. The influences are unfortunately often underestimated by strength athletes and can last for several days.

Consequences of alcohol

The one we know alcohol is this Ethanol, a tasteless combination of carbon and water. This single drinking alcohol is mixed with small amounts of various accompanying alcohols. Butanol, Methanol and Propanolthat too Fusel oils can be called too Poisoning to lead. In beverages such as whiskey, however, they belong to the flavor carriers. High-quality alcoholic beverages have a smaller proportion of fusel oils than low-quality alcoholic beverages.

An optimal one Muscle growthis through healthy balanced diet, right one Training dosage and enough Quiet and Recovery phases positively influenced. Every now and then an extensive burger meal or a beer with your buddies after a workout does not promote the regeneration phases and muscle growth, but there are also no negative effects on the physical condition and training success. In moderation, alcohol and a high-fat diet are not a problem. However, if there is an excessive consumption of alcohol, especially after training units, this fact can have a very negative effect on the performance development and recovery of our body.

Already with the Weight reductionalcohol can spoil the game. When it comes to building muscle, on the other hand, the consequences of excessive alcohol consumption are much more far-reaching. Anyone who has trained with a hangover after a night of partying knows the side effects such as low motivation, fatigue, Dips in performance during training and low motivation.

Find out more about the topic here: The consequences of alcohol

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However, it can get worse if you consume too much alcohol. If the body notices that it is continuously being fed alcohol, it tries to break it down in order to avoid poisoning. The breakdown of the alcohol takes place in the liverinstead of. Substances are used that are normally supposed to provide energy for muscle building. This includes amino acids and carbohydrates. In this case, the body needs more of these substances than is available to it. Since the breakdown of toxic alcohol has priority, there is a lack of carbohydrates and amino acids in building up the muscles and in the regeneration phases after training. A beer can therefore have serious consequences and severely disrupt muscle development.

This effect increases again if the body has already been weakened by previous training. The human organism is after training in a build-up and regeneration phase. Well be him the important substances for muscle building are taken through the alcoholbecause they are needed to break down the alcohol.

Studies have shown that alcohol can increase the production of Growth hormones and testosteroneclear inhibits. The Cortisolactually leads to the fact that fat is transported from the adipose tissue to the muscle cells, where it is converted into energy. With this energy new muscles should be built. Since the alcohol lacks substances that are important for building muscle, the fat is returned to the body Adipose tissue stored. Effective muscle building is prevented.

In addition, alcohol increases the recovery time of the body after training and physical exertion, which also prevents efficient muscle growth. There is a saying when it comes to the combination of alcohol and fatty food: "I can smear that directly on my hips". This saying is therefore quite correct and should be taken seriously.

You might also be interested in:The calorie content of alcohol

Alcohol has other negative influences that you should be aware of. Studies show that alcohol has its effects up to 36 hours after a wet and happy evening. It can sometimes take that long until the alcohol has completely disappeared from the body and broken down. Only then can you call up your full potential again in a training session and feel completely resilient again.

Above all, it is important for the regeneration effect after exercise adequate sleep. After drinking a lot of alcohol, you fall asleep quickly and find your sleep deep and healthy. However, it is exactly the opposite. The poison becomes the restful REM sleep disturbed.

Normal regeneration is not possible and it is also carried over negative impact on ourimmune system. Even small amounts of alcohol make an athlete more susceptible to bacteria and Viruses. For the athlete, there is little to be said for regular or high alcohol consumption. At Competitive athletes Alcohol is forbidden almost from the start, because at this level, the little things make the difference. Alcohol can play a role in this.

Most people are amateur athletes and therefore not at a very high level of training. Especially runner, Endurance athleteand people who interval- or Cardio workout do not have to live completely abstinent. A beer at soccer or a glass of wine in the evening shouldn't be a problem. As always, the amount and frequency are crucial.

Excessive alcohol consumption can have a disruptive effect on muscle building, regeneration and fat burning. If you still don't want to do without alcohol in a social setting, you should observe some important rules when drinking alcohol. Especially when sport plays an important role in a person's life, it is the crowd that makes the poison. A complete renunciation of alcohol brings recognition and you benefit significantly more from your training.

How harmful is alcohol to muscle building?

Alcohol, once absorbed by the body, becomes instantaneous metabolized by the liver. This requires enzymes that consume energy. This energy is no longer available to the muscles for their regeneration, which is important for strength training. Indeed the alcohol breakdown steals the muscle not only the energy for regeneration, it also prevents the replenishment of the glycogen stores that are necessary for training and takes away our most important metabolic organ - the liver - the capacity to build proteins.

The body is supplied with high-calorie energy, but due to its metabolism, the body can primarily build up energy too quickly and then into fat. So not only is regeneration and muscle building inhibited, but also Boosted fat production.

Farther inhibits alcohol the Release of the growth hormone testosterone, which is extremely important for building muscle. The catabolic - i.e. degrading stress hormone Cortisol is still driven upwards, so that the hard-earned muscle tissue is also in danger.

Since alcohol itself but also its metabolic intermediates are toxic to the body (Neurotoxin), is also the Responsiveness and responsiveness also the motor nerves restricted for the following training. Alcohol consumption and effective training therefore contradict each other to the greatest extent.

Even small amounts of alcohol already have this effect, so regular consumption should be avoided in any case, but this still applies the quantity makes the poison. So when toasting a birthday, the ambitious strength athlete should leave it with a small glass of champagne.

Can I drink alcohol on the weekend while building muscle?

That alcohol is detrimental to the training effect in strength training, since it is the Muscle regeneration is hindered, to the detriment of the training on our Hormonal balance affects and the Metabolism negatively affected is known. Nevertheless, even an ambitious athlete can certainly grab a glass of beer every now and then if he keeps a few things in mind.

It is best not to drink the alcohol immediately after a demanding session, but approx 2 days after that to take when the body has had time to regenerate. On a non-training day that is not followed by an intensive session, alcohol is harmful - consumed in moderation - the training least.

Nonetheless, alcohol remains Poison to the body and disrupts muscle building and training success. Those who are consistent in their strength training are better off completely avoiding alcoholic beverages. If that is not possible, at least the time for consumption should be in an appropriate interval. So if there is a big party coming up on the weekend, maybe the training sessions should be planned accordingly.

How much alcohol is "allowed" after exercise?

Basically, alcohol that is consumed directly after training severely limits the effect of the training session. Even if the amount of alcohol certainly has an influence on its harmful effects, the body changes its metabolism even with small amounts and changes the hormone release to the detriment of the actually desired training effect. A alcohol-free beer after training, on the other hand, supplies the body with important nutrients and electrolytes and has no harmful influences.

Basically, it is said that a woman's harmless consumption of alcohol corresponds to around 12 g of alcohol (0.1 L wine) and 24 g of alcohol per day for a man. Even if this consumption is not supposed to have a harmful effect on health, it will still enormously hinder the strength athlete's training effect.

You can also read about this: The right nutrition for strength training

Muscle building test

Exercise regularly and ask yourself how well and effectively build your muscles is?
Answer to this 20 short questions and learn how you can improve your muscle building.
Click here to go directly to the Muscle building test

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