Why you should never have a post ride Beer

Why you should never have a post ride Beer

If you exercise, chances are you also drink. Research publish  according to a new study from Northwestern Medicine, people tend to drink more alcohol on the days they’ve exercised.

“Thursdays to Sundays are when people both exercise more and drink more.” beer and bike

Especially beer.

It could be because we reward ourselves with a post-ride brewski, or because we’ve used up all of our willpower on exercise, so we have none left to deny ourselves that drink or two. Whatever the reason, if you’re drinking thinking that it’ll help you sleep, relax your muscles, numb the pain, or increase blood flow to help you recover faster, or just for enjoyment, that’s just stinkin’ thinkin’.

Barnes’ most recent study on the impact of alcohol on sports performance and recovery in men concluded that “the consumption of even low doses of alcohol prior to athletic endeavour should be discouraged due to the ergolytic effects of alcohol on endurance performance.” Ergolytic meaning performance impairing. These effects, the study’s authors wrote, “are likely to inhibit recovery and adaptation to exercise.”

How does alcohol mess with your body?

#1 Alcohol is a diuretic, you’ll urinate more.

“That leads to dehydration,” says Barnes, “and the result is detrimental effects on muscular contraction.

” Every gram of alcohol you ingest increases urine flow by about two teaspoons. To put that in perspective, a can of beer contains about 14 grams of alcohol. That’s an extra half-cup of pee.

#2 Inhibits Recovery of muscle fibers.

The result is a longer recovery period.

Beer, in particular, affects the fast twitch anaerobic fibers by inhibiting an enzyme that helps fuel the muscle. When that happens, the fibers don’t adapt as they should for up to 3 days.

# 3 Starves your Muscles of Fuel.

Alcohol also interferes with how your body produces energy. Pushing all that liquor into your liver leaves you with less glucose, the sugar needed to power your muscles. If an athlete runs out of it, they hit that proverbial wall “and most likely won’t finish the race,” Barnes says.

As for that pain you say a glass of pinot erases? “Alcohol makes you feel less pain because of the effects on the nerve endings,” says Barnes. “So you can mask that pain with alcohol.” Which may not be as helpful as it sounds. “The pain’s there for a reason,” adds Barnes. “Ignoring it’s probably not a better approach.”

#4 Disrupts Sleep Patterns

Athletes in particular seem to think that after a grueling game or an extreme workout, alcohol will help them relax and sleep better. “But it actually disrupts people’s sleep pattern,” says Barnes. “They don’t get a restful night’s sleep. And you need a restful sleep. That’s when growth hormones are released in your body, during the night.”

#5 Reduces Muscle Building

Alcohol interferes with your muscles’ post-workout rebuilding process by reducing protein synthesis.

“So not only does alcohol interfere with recovery of muscle damage and injury,” says Barnes, “it also reduces the processes responsible for building muscle.”

What you can do:first have your recover hydration and protein drink and then a solid meal, after this enjoy a nice glass of wine or a beer.

So opt for water or a sports drink right after a competition. “The key is to regain the weight loss, to get back to that pre-exercise weight,” says Barnes. As for a post-race meal, Barnes suggests something with about 20g of protein (enough to optimize protein synthesis post-exercise) and around 50g of carbs (usually high glycemic index, simple carbs to speed up glycogen synthesis), like a chicken sandwich or a baked potato and tuna. Then, if you must, you can have some alcohol. beer

Adapted from By: Devon Jackson

http://www.ncbi.nlm.nih.gov/pubmed/24748461

http://www.northwestern.edu/newscenter/stories/2014/09/we-drink-more-alcohol-on-gym-days.html