nutrition and hydration are two of the keys to training and optimal performance. Alcohol is a bad food for a meal that precedes a competition (or training) or for hydration.
ALCOHOL ROGNO in physical
Alcohol slows down your ability to react - whether of an opponent, an object like a balloon or the highway! - For up to 72 hours after consumed. Accuracy, balance, ability to process information, concentration, endurance, strength and power if they are a fan .... for several hours after the alcohol levels are back to 0.0%.
Proper hydration before, during and after sports practice / training, along with the normal hydration during the day, creates the ideal environment to build muscle, lose weight, maximize your energy levels, transporting nutrients and get rid of toxins.
If you ever get thirsty, you may have already lost 1-2% body weight with dehydration. Your performance in training or in competition could fall by 10 -20% at this point. Alcohol can cause loss of body fluids of an additional 3% over a period of 4 hours, leading to dehydration even quicker.
Increased muscle mass increases strength, power and agility. However, alcohol (ethanol) is one of the worst that can consume nutrients to lower the percentage of body fat and be more lean and defined. The sugar content in alcohol are not converted into glucose and are used to produce fatty acids that are stored as fat in the liver.
addition, alcohol increases the amount of fat in your body. ... And finally, alcohol stimulates the appetite and encourages you to gorge themselves of calories that your body does not want.
CONCLUSIONS
Alcohol and exercise do not mix. Alcohol inhibits every aspect of athletic performance.
short, as I see an advertisement that says the buses' Alcohol: you drink it and he will eat!
The best choice you could make as an athlete is to avoid alcohol ... I admit it is hard to say no, especially when others give us every now and then ... in a good glass of wine or a refreshing beer you can do it ... but But every now and then (part of that 10% of Sgarro from your nutritional plan)!
Meet a checklist to minimize the effects of alcohol.
1. Avoid drinking too much.
2. Set a limit before drinking.
3. Avoid games where you can drink (in Trieste there is a play "Captain Puff" ... lethal)
4. Avoid drinking alcohol on an empty stomach.
5. Choose low alcohol drinks.
6. For every glass of alcohol, drink a water, juice or soft drink.
7. Continue to drink soft drinks after consuming much alcohol, about 3-9 glasses of water, if you're hydrated, including each "drink."
8. Avoid drinking "with friends" at least 72 hours before a workout or a race. I knew a person before you play football you drank a beer (and ate a portion of fried calamari ...) was already after 10 minutes with his tongue hanging out.
9. After the workout / race rehydrated properly before consuming alcohol. Every 500 grams lost consume 3-4 glasses of fluids.
10. Before drinking alcohol after a workout or race, consume at least 6 - 10 grams of protein and 30 to 60 grams of carbohydrate (yogurt and fruit mash).
11. Avoid drinking alcohol for at least 24 to 36 hours if you happen to be very tired or injured Essert.
12. Avoid alcohol completely if you're taking anti-inflammatories (Tylenol, ibuprofen).
13. Recorded on a notebook the percentages of body fat compared to lean body mass. Increases in body fat may be due to too many to drink!
SOURCE - blog.simonecarozza.com
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