Effects of Alcohol
Research has shown that protein synthesis (muscle growth) decreases by at least 20% with alcohol present. Why?
- Alcohol dehydrates the body – you need water in your muscle cells to maximize muscle growth.
- Alcohol decreases testosterone levels and increases estrogen – both are bad for muscle growth.
- Growth hormone is released while you sleep and helps you repair muscle fibers. Alcohol decreases HGH (Human Growth Hormone) in your body.
How do you combat this?
- Not drinking alcohol during training is an obvious choice if you are serious about building muscle.
- If you do drink, avoid training days through to the end of 24 hours afterwards. This is the time-frame that muscles are growing the fastest.
- Training on a hangover is really tough. Your body will not respond nearly as well.
- For every alcoholic beverage you drink, drink at least one glass of water. This will help to avoid dehydration. Drink another glass of water before you head to bed.
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Fuel the Hunger
Jacques has created a system called Fuel the Hunger, a blueprint on eating well for performance. The program is designed to help athletes find the foods and eating pattern that works best for them to improve training results and reach peak performance levels. A better choice of foods and a plan of when to eat them will maximize energy levels, muscle efficiency and mental clarity so they are not sacrificing critical position to a weaker opponent. The knowledge gained will help the athlete to transition to a healthy, life-long pattern of eating that will keep them vibrant and reduce the risk of serious illness.