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Title : Alcohol and sports can go together? 7 rules for athletes
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Alcohol and sports can go together? 7 rules for athletes

Those who do sports tend to worry about her figure and fitness. Although we care about our health and well-being, yet I do not want to ignore the cold beer while attending a barbecue, a glass of wine on a summer night, or some fizzy champagne to celebrate a wedding . In case (leisure) athletes can really leave them in the lurch, having to avoid alcohol? We say no. As long as you follow certain rules, alcohol (in moderation) it is also good for runners, cyclists and other athletes.

Moderation is the name of the game
If enjoyed in moderate amounts, alcohol is also " permitted "for athletes and recreational athletes. However, there is no scientific consensus on where to draw the line between a healthy consumption of alcohol and the point where it affects your training. What we do know, however, that women should drink less. Due to the lower body mass, higher percentage of fat and reduced enzyme activity (alcohol dehydrogenase), the female body digests less alcohol than the male body. Common recommendations for alcohol consumption without health risks are 10g of alcohol (⅛ of wine) for women and 20 g (¼ of wine or beer 0.3L) per day for men. In general, it is advisable to avoid alcohol daily consumption of sports, however.

Keep an eye on the calories
alcohol is often a source of calories underestimated. 1 gram of alcohol contains 7 calories, compared with 1 g of fat 9 calories. Therefore, 0.5 liters of beer containing 200 calories. A "work out" the beer, I would have to go running 30 minutes. The calories you burn not stored in the body. Cocktails containing cream, sugar syrups, or syrups are especially high in fat and sugar - are calorie bombs between alcoholic beverages

stay hydrated
alcohol promotes water excretion through the kidneys. This can lead to rapid dehydration of the body, altering the mineral balance (eg, potassium, magnesium, zinc). If the muscles are losing these minerals, performance will drop! A rule of thumb: Accompany each glass of beer or wine with a glass of water. This not only consume less alcohol, but also helps to save on calories. And remember, you need to replenish fluids and electrolytes you lose in sweat during your workout. This works best with isotonic drinks - drinks with the same composition of salt as your body fluids. Because of this feature, because they are very suitable for filling with water and minerals after training.

Avoid alcohol during training and intense competition phases
Scientists found that even moderate alcohol consumption can reduce muscle strength. In one study, men drank 1 gram of vodka with orange juice per kg body weight after a workout. For the average man, this corresponds to 6 shots of vodka. Then, 36 and again 60 hours later they had to prove their strength while being compared to a control group. The study revealed that the resistance values ​​of people drink alcohol test were significantly lower than those in the control group despite the granting of both groups at the same time for recovery. This means you must do without alcohol during periods of particularly intense training. And be sure to avoid alcohol (or if you only have a very small amount) in the last 48 hours before a competition.

improve recovery and prevent injury
There is no clear limit to indicate from how much alcohol can adversely affect their recovery . However, alcohol is often associated with cramps, it makes you more prone to injury and prolongs the healing process. To be on the safe side, opt for the free version of alcohol during periods of intense training, or times when your training requires a high mileage.

enough sleep close
excessive amounts of alcohol and those nights of your investment in the dancefloor affect their mental focus, stamina, coordination and, therefore, their overall performance. Lack of sleep combined with alcohol to put your body under stress. Be sure to find enough time for recovery!

nonalcoholic beer - a great alternative
Beer is often praised as the ideal to replenish minerals and carbohydrates after a competition drink. Get in minerals and carbohydrates lost and burned is certainly vital. However, the alcohol contained in beer filling process deposits from your body, which is the prerequisite for recovery and training sessions slows down. Therefore, opt for the alternative without alcohol! Most non-alcoholic beers are isotonic, which makes them perfect for getting in those lost electrolytes and fluids. But keep in mind that even non-alcoholic beer containing up to 0.5% alcohol. Try orange juice next time! The American College of Sports Medicine found that the DO contains 4 times more potassium and 3 times the amount of carbohydrates like beer. Compared to good old orange juice, you'd need to drink 11 cups of beer to achieve the recommended amount of B vitamins daily amount

Cheers! 😉

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