Will drinking alcohol before high-intensity exercise affect physical strength and muscle power? Rehabilitation doctor: Don’t forget to supplement two nutrients to buffer alcohol absorption

There are many social events before the Spring Festival, and drinking moderate amounts of alcohol can add to the festive atmosphere. It is also a choice for many people to enjoy life and relax. However, there are many myths about drinking, especially for those who like to do high-intensity exercise training and hope to gain muscle and lose fat. Will drinking before exercise affect physical strength and muscle growth? In addition, are physical exercise and relaxing with a drink contradictory? Is it possible to have both?

Rehabilitation physician Wang Siheng said that gaining muscle and reducing fat does not mean that you can't enjoy delicious food or drink alcohol at all. In fact, a small amount of alcohol will not harm your fitness results. When drinking, you should know how to choose lower-calorie wines, reduce your calorie intake before gathering with friends and family, and choose high-fiber or high-protein foods to buffer the absorption of alcohol when you get together. As long as you know the method, you can balance exercise and fitness with a drink to relax and pursue a balanced and healthy life.

Moderate alcohol consumption after exercise will not affect physical recovery and muscle growth

Anything in excess can cause harm. Excessive exercise and drinking can have an impact on your health. Dean Wang Siheng said that drinking a moderate amount of alcohol will not affect the increase of muscle strength, muscle growth or repair ability. The impact of alcohol on health mainly depends on how much we drink. As long as the amount of alcohol consumed is within the recommended value, it will not affect physical recovery and muscle growth after high-intensity training. Drinking about 3 cans of 330 ml cans of beer or an equivalent amount of alcohol (about 30 grams of alcohol) each time will have no effect on muscle strength training.

According to the recommendations of the National Health Administration of the Ministry of Health and Welfare, the daily alcohol intake for men is 20 grams and for women is 10 grams. In other words, men can drink two 330 ml cans of beer with an alcohol content of 4.5%, two 120 ml glasses of red wine with an alcohol content of 12%, or 60 ml of spirits with an alcohol content of 40% a day; women can drink half of the above amounts. For people who can tolerate a lot of alcohol, if they still don't feel relaxed after drinking the recommended amount, they can try to let the alcohol concentration in their blood reach the standard instantly before eating. Drinking the recommended amount at one time will make it easier to feel relaxed without accidentally drinking too much. Wang Siheng also reminded that people with poor stomachs should not drink on an empty stomach, and if they need to socialize, they should not arrange fitness training on the same day to ensure the best fitness results.

Under normal circumstances, the liver metabolizes alcohol at an average rate of 1 unit (10 grams) of alcohol per hour, but this may vary depending on gender, genetics, body shape, and individual enzyme efficiency. Therefore, Dr. Wang Siheng recommends that the longer the interval between drinking and exercise, the better. In addition, choosing wine or spirits with less sugar content to maintain a constant total daily calorie intake and reduce the calories consumed from alcohol can also help maintain body shape.

Based on people's usual drinking habits, a 200 ml glass of wine contains about 200 calories; a 330 ml can of beer contains about 150 calories, and a standard 25 ml glass of spirits contains 50 calories. Calculations show that there is a 150-calorie difference between a normal glass of wine and a glass of spirits. The number of calories depends on the alcohol content, the amount consumed, and other ingredients in the drink or cocktail.

Control your calorie intake before a party, choose the type of alcohol you drink during the party, and don't be afraid of failing to achieve your fitness goals

At the end of the year and the beginning of the next year, there will inevitably be parties and social events with lots of food and drink. At this time, Dean Wang recommends reducing calorie intake before the party. You can eat a lot of fiber and protein with low calorie density and slow digestion speed, such as eggs, chicken breast, whey, salad, fruits, and vegetables. These foods can buffer the speed at which alcohol enters the blood. When you are at a party, choose alcoholic drinks that are less sugary to reduce the calories you consume from alcoholic beverages. In terms of men's daily alcohol intake, each gram of alcohol contains 7 calories. Two 330ml cans of beer contain about 270 calories, which is exactly the same as the calories in a bowl of rice. Two 120ml glasses of red wine reduce the calories to 200 calories. However, spirits such as whiskey, sorghum, and vodka have fewer calories after distillation. A 60ml liquor glass will only contain 150 calories.

Therefore, choosing lower-calorie wine to keep the total calorie intake throughout the day constant can help maintain body shape. It is worth noting that whether it is easy to get drunk after drinking depends on the total amount of alcohol consumed, not the type of alcohol or whether it is mixed.

Doctor Wang Siheng also reminds everyone to drink slowly, avoid high-calorie foods, and remember to drink plenty of water to replenish water. Minors and pregnant women must remember not to drink alcohol to avoid affecting their own health and the health of their unborn babies. The most important thing is to plan how to get home before drinking and never drive after drinking.

Remind you not to drink too much