So how is this alcohol for a bodybuilder?
8 active men aged 21.4 ± 4.8 years, body weight 79.3 ± 11.9 kg, peak VO2 48.1 ± 4.8 mL / kg / minute and leg straightening sitting 104 ± 20 kg participated in experiment. They trained at least 3 times a week for more than 6 months.
The test looked as follows
It should be added that this is a very interesting formula in which we actually have 3 types of training – resistance (anaerobic), aerobic and interval (mixed oxygen-anaerobic).
48 h before the tests men would abstain from intensive training. They provided food and beverages – 6000 kJ, corresponding to 3.1 carbohydrates per kg of body weight, 0.5 g of fat per kg of body weight and 0.4 g of protein per kg of body weight. It was supposed to be their last meal before the experiment. They were also supposed to note things eaten 24 hours before the test. In a random manner, the men were to finish three attempts. Each of them separated 14 days – during this time the men continued their physical activities and diets. During three trials, the synthesis of muscle proteins was evaluated.
They were administered at three different trials
In addition, all provided with a high-carb meal for 2 hours after the end of training (1.5 g carbohydrates per kilogram of body weight). Muscle samples were taken three times (before, 2 h after and 8 h after the end of exercise). A special marker was used in the blood-labeled phenylalanine (an isotope used to analyze the amino acid circuit in the body). Blood (4 mL) was collected immediately after exercise and at regular intervals, every 30-60 minutes in the next 8 hours.
Alcohol in the study (1.5 g per kilogram of body weight) was selected according to the dose that football players declared in their daily diet. The subjects started drinking alcohol 1 hour after training, in 6 portions having 60 ml of vodka (the dose was selected according to the weight of the person) and 240 ml of orange juice. The drinks were drunk within 3 hours after finishing the training.
You can check also: Alcohol and mass building or reduction – can you drink on a diet ?
The synthesis of muscle proteins has increased in all groups, however
Alcohol consumed after training impairs post-exercise regeneration, reduces the anabolic response, can slow down the adaptation to training. It should be mentioned that the test contained a small sample of strength and endurance work, for the greater volume and intensity typical for a bodybuilder the effects may be more drastic. Of course, a relatively large amount of alcohol was used, but a stronger beer may contain 23.7 g of ethanol in 500 ml, i.e. it is equivalent to 5 beers of 6%. And this is not so much for a large man, over 100 kg. Many drink 2-3 beers as an addition to the main meal and the next few, eg watching the match.
Rooted myths about alcohol
For unknown reasons, myths about alcohol have taken root in society, many do not treat beer as a beverage. Some obese middle-aged woman was discussing with a fierce attitude, sitting in a sauna that a beer works perfectly well as a drink for an athlete. The lady specialized in knowledge about marathons, of course, purely theoretical (it’s rather hard to run with progressive obesity). I brought her out of error with a short answer, that ethanol in the physiological sense is a poison and all the benefits of drinking beer disappear with the enormity of side effects that are burdened with this behavior. The research shows that relatively safe for an athlete are cheated beers (rather beer beers) – having 2% alcohol (for obvious reasons, hardly anyone can reach for them). By the way, if you take the woman’s words seriously and serve beer during the marathon – what would happen? The main enemy of the runner is dehydration (especially in bright sunlight and humidity). Consumption of beer is a classic suicide goal because dehydration deepens in this way. As if that was not enough, the body must first deal with the elimination of the supplied poison – ethanol – it has priority, which probably will impair the player’s exercise capacity. In the end, alcohol can disrupt thermoregulation, which is also a nail to the coffin for a bodybuilder. The research found that alcohol impairs adaptation to high as well as low ambient temperature.
You can read also: Sport and drinking alcohol