The relationship between alcohol and physical exercise – Can you drink if you work out?
Sticking to a diet is not always easy, especially when you feel like having a beer, a glass of wine, or a cocktail. Learn about the subject and check out tips that will help you.
According to the WHO (World Health Organization), Brazil is one of the countries with the highest alcohol consumption in the world, however, we are also at the top of the ranking when it comes to practicing physical activity and adopting a fitness lifestyle.
Therefore, it is natural for those who work out to wonder how alcohol consumption can affect their performance and results, whether in the gym, running, or any other sport.
If you, like thousands of Brazilians, enjoy working out and want to maintain a healthy lifestyle without sacrificing leisure, continue reading this content that Sooro Renner has prepared for you! Here, we will talk about the relationship between training and alcohol consumption, including beer, wine, or more elaborate cocktails.
What are the negative effects of alcohol consumption on my workout?
First and foremost, it is important to note that some alcoholic beverages are very high in calories, and if consumed in excess, can result in the accumulation of fat, especially in the abdominal region.
In addition, when it comes to strength training, alcohol intake also negatively affects the hypertrophy process. This is because alcohol interferes with the endocrine system, responsible for producing vital hormones for growth and muscle building.
Lastly, one of the worst effects of alcohol on the body is dehydration, which occurs because alcohol causes the elimination of water and essential minerals from the body, especially for the muscles.
But is there a way to drink without harming my workouts?
Check out tips for those who work out and want to drink alcohol! Unfortunately, in general, alcohol should be avoided by athletes, whether beginners or advanced. However, there are some ways to mitigate the negative effects of alcohol on the bodies of physical activity practitioners, check it out:
Avoid alcohol consumption immediately after working out
The first tip is to avoid alcohol consumption immediately after working out, as this can directly impair muscle recovery, cause pain, and delay muscle growth and regeneration. Therefore, prefer to drink about 2 or 3 hours after working out and eating properly.
Pay attention to the calories in the drink you are going to consume
As we mentioned at the beginning of the content, alcoholic beverages can be extremely high in calories depending on their manufacturing style and composition. Calories, in turn, are stored in the body as fat, causing overweight.
Therefore, although many people ignore this, it is important to pay attention to the amount of calories present in your drink, after all, 1g of alcohol contains approximately 8 calories, and according to some calculations, it takes about 25 minutes of running to burn off a can of beer, for example!
H3: Keep in mind that moderation is the most important thing!
Contrary to what many coaches and even nutritionists say, alcohol is allowed if enjoyed in a very moderate way, around 10g for women and 20g for men (per day).
However, it is worth remembering that even though we do not have a specific amount considered a standard by the scientific community for safe alcohol consumption, women are more susceptible to alcohol consumption and therefore should be more careful with the substance.
In any case, prefer to limit your alcohol consumption to special events and occasions!
Hydrate yourself well and get enough sleep!
Lastly, if you decide to drink, always remember to alternate alcohol intake with water intake. Always keep your body hydrated and get enough sleep, this will prevent your body and mind from entering a state of stress, allowing you to recover.
Moderation is the key to a healthy life So, did you enjoy today’s content?
Well, here you were able to see that it is possible to maintain your leisure aligned with a routine of workouts, health, and positive results. Once again, we emphasize the importance of drinking in moderation, savoring the drink, one sip at a time. Sooro Renner – Nutrition that generates results.