Is beer a great way to build muscle? ! Can you drink alcohol while exercising?

As the saying goes: "A deep feeling is boring." Every time you have a dinner with your relatives and friends, wine is always indispensable. Even if there is no dinner, after a busy day, you can comfortably watch a movie with a bottle of cold beer on the sofa, which is also the norm for many urbanites. , so what effect does alcohol have on our fitness? Will it affect our muscle gain and fat loss?

The effect of alcohol on muscle building is mainly reflected in the secretion of hormones, especially the effect on the secretion of testosterone.

1. The metabolites of ethanol (alcohol) will directly lead to the decrease of testosterone secretion, and testosterone can induce anabolic effects in the process of muscle growth, that is, it can help increase muscle mass, improve strength, increase bone density and strength, Stimulates linear growth and skeletal maturation.

Alcohol consumption and hormonal changes associated with muscle hypertrophy

Testosterone mainly acts on the mTOR signaling pathway. When the level of testosterone in the blood is reduced, the activity of mTOR kinase, which is a key enzyme for integrating muscle growth, is also reduced. Plasma testosterone decreases by approximately 20% after ingestion of alcohol. It usually returns to normal after a day.

2. Acetaldehyde (a metabolite of ethanol) has certain toxicity to the human body. Long-term alcohol abuse can lead to testicular atrophy in men, which directly leads to a decrease in the secretion level of testosterone.

Clinical Medicine in Endocrinology and Metabolism, The Effects of Chronic Alcohol Abuse on Sexual Function

Mice fed ethanol a diet that accounted for 36% of their caloric intake but were rich in vitamins, heavy metals, and protein were found to have decreased plasma testosterone concentrations, atrophy of androgen target organs, and damage to the germinal epithelium.

So for muscle growth, alcohol will affect our muscle synthesis. Long-term heavy drinking may also cause damage to our organs, and long-term testosterone secretion will be affected.

1. The main contradiction between alcohol and fat loss is that alcohol has high calories, and one gram of alcohol has 7 calories.

A 500ml bottle of beer has about 190 calories (a small bowl of rice has about 190 calories), which is why beer is called

**## The reason for "liquid food".

**## We can imagine drinking a bottle of beer at home every day (of course, there may be more in daily life), that is, 200 calories more calories per day, 1400 calories a week, 5600 calories a month, that is 700g of calories from fat.

This does not count the daily diet, just one bottle of beer a day for a month will make us gain almost one kilogram of fat (one kilogram of fat has 7700 calories)

**## 2. During the fat loss period, excessive intake of alcohol may lead to an increase in our impulsive eating behavior.

That is, if you drink too much, your willpower to control your diet may decrease. For people with low self-control and more prone to impulsive behavior, controlling alcohol intake can help better implement a fat loss plan.

**## "Relationship between alcohol consumption and weight loss in behavioral weight loss therapy"

Although the study found that, on average, changes in alcohol intake were not associated with weight loss, reducing alcohol intake was associated with successful weight loss in some people. That is, reducing alcohol intake may provide additional weight loss benefits as behavioral impulsivity increases; therefore, individuals with higher levels of behavioral impulsivity may experience greater weight loss benefits by reducing alcohol intake during treatment .

**## The dietary guidelines of many countries include recommended amounts of alcohol. The 2015-2020 Dietary Guidelines for Americans states that if you drink alcohol, it should be in moderation: women drink up to one drink per day (up to 88g per week), Men are allowed to drink up to two drinks a day (with a weekly limit of 196g of alcohol), and only adults of legal drinking age are allowed to drink.

**## By contrast, guidelines from Italy, Portugal and Spain recommend raising the low-risk limit by almost 50%. At the other extreme, the UK guideline recommends a low-risk limit for men that is almost half what the US guideline recommends.

The "2016 Dietary Guidelines for Chinese Residents" stipulates that the amount of alcohol per day for adult men is 25g (175g per week), and the amount of alcohol for women does not exceed 15g per day (105g per week).

**## "2016 Dietary Guidelines for Chinese Residents"

but! In 2018, the international authoritative medical journal "The Lancet" published an article, different from the dietary guidelines of most countries that two glasses of wine a day are good for health,

It pointed out: the safest drinking limit is 0!

The Lancet, Alcohol Use and Burden in 195 Countries and Territories 1990-2016: A Systematic Analysis of the Global Burden of Disease Study 2016

Alcohol consumption is a major risk factor for the global burden of disease, accounting for nearly 10% of global deaths among people aged 15-49, and without policy action today, this will have serious implications for future population health.

It is widely accepted that alcohol has health benefits and needs to be revised, especially as methods and analyses continue to improve and more and more people find that alcohol causes death and disability globally.

Our results suggest that the safest level of drinking is no. This level contradicts most health guidelines, which espouse the health benefits of drinking two drinks a day.

Drinking alcohol caused 28 million deaths in 2016 and was the leading risk factor for premature death and disability among people aged 15-49, and the findings suggest that alcohol consumption is associated with significantly greater health losses in women than in men, assessed by all relative risks associated with alcohol consumption,

A zero standard daily alcohol intake minimizes overall health risks.

⒈For muscle building, alcohol affects our testosterone secretion, thereby affecting the anabolism of our muscles, resulting in poor muscle building effect.

⒉ At the same time, alcohol has a high calorie content. Excessive drinking can also lead to a decline in our willpower, and the implementation of a fat-reducing diet plan may be destroyed.

⒊ Most importantly, drinking alcohol reduces our health and increases the risk of disease,

Alcohol is already the seventh leading cause of death. Whether your goal is to gain muscle or lose fat, the most basic goal is your health, so stay away from alcohol. The safest amount of drinking is not one cup nor 100g but 0!**************