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Alcohol and training
Even though you train regularly, do you allow yourself an occasional glass of wine or other alcohol? As the famous proverb says, "everything is for people, but in moderation." And that's what moderation is all about! So remember - alcohol can affect both sports performance and recovery.
The effect of alcohol on athletic performance varies depending on when and how much you drink, the sport you practice, and your body. While it's hard to imagine a person who exercises regularly having a few drinks and then going to the gym, drinking after a workout is a more common occurrence.
In order to properly recover after exercise, your body must, among other things, restore proper fluid levels. Alcohol (also through frequent visits to the bathroom) can delay this process. Additionally, drinking a few beers after a workout can cause you to skip protein-rich foods. Without them, protein synthesis will not be stimulated, which can lead to inhibited muscle growth and recovery.
Alcohol itself, on the other hand, reduces blood flow to the muscles, weakening them. So if increasing muscle mass is one of your goals, think twice before allowing yourself a bit of madness. Let's also not forget that alcohol is not only a liquid, but also empty calories [1] . 0.5 l of dark beer is as much as 350 kcal, a glass of wine is about 130 kcal, and a shot of vodka is 110 kcal.
If you feel like having a little alcohol, that's fine. If a loved one's birthday party falls on the same day as your workout, don't forget about proper hydration and a protein-rich meal after your workout. Just try not to mix alcohol with gym workouts!
[1] https://medlineplus.gov/ency/patientinstructions/000886.htm
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