Ernährung, Fitness

Alkohol und Sport

Vertragen sich Alkohol und Sport?

Alkohol und Sport passen nicht zuammen. Das hat wohl  jeder von uns schonmal irgendwo gehört oder gelesen.

Jetzt steht die Vorweihnachtszeit vor der Tür. Die Zeit der Weihnachtsmärkte mit seinen leckeren Schlemmereien und dem leckeren Glühwein. Doch sollten wir auf den Glühwein besser verzichten, um unseren Trainingserfolg nicht zu ruinieren???

Ich will mal ganz ehrlich zu euch sein: ich habe eine Schwäche für Weißwein! Ich liebe es, am Wochenende auswärts essen zu gehen und dies mit einem (oder zwei 🙂 ) Gläschen leckeren Weißwein zu zelebrieren.

Genau so gerne trinke ich im Sommer mal ein kaltes Bier und  auf dem Weihnachtsmarkt einen leckeren Glühwein.

Zusammengefasst: Ich trinke zwischendurch gerne mal ein Glas Alkohol und Sport zu treiben macht mich ebenfalls sehr glücklich.

Deswegen habe ich mich mal näher mit dem Thema Alkohol und Sport auseinandergesetzt.

Ich wollte wissen, was Alkohol wirklich im Körper bewirkt und warum Alkohol und Sport so schlecht zusammen passen.

Stresshormon Cortisol steigt an

Sobald du Alkohol trinkst, steigt in deinem Blut die Konzentration des Stresshormons Cortisol dramatisch an. Dieses bewirkt nicht nur, dass du dich gereizt und schlecht gelaunt fühlst, auch die Sicherheitsbarriere deines Körpers läuft nicht mehr auf 100% Leistung. Dein Immunsystem wird geschwächt und du wirst anfälliger für Krankheiten und Infekte. Sicherlich ist dir auch klar, dass Alkohol bereits in kleinen Mengen dein Reaktionsvermögen beeinträchtigen kann und dadurch das Risiko für Trainingsverletzungen steigt.

 

Fettabbau und Muskelaufbau werden gehemmt

Außerdem wird im Gegenzug die Ausschüttung von Wachstumshormonen wie Testosteron gehemmt, die direkt für den Fettabbau und Muskelaufbau, sowie die Regeneration nach dem Training verantwortlich sind. Mit dem leckeren Bierchen nach dem Sport schneidest du dir also sozusagen ins sprichwörtlich eigene Fleisch. Denn durch die Wirkung des Alkohols in deinem Körper machst du den Erfolg des zuvor hart erarbeiteten Trainings gleich wieder zunichte. Als wäre das nicht schon genug, begünstigt Alkohol zusätzlich Entzündungen und stört den Ablauf eventueller Heilungsprozesse deines Körpers enorm. Selbst Tage später, ist der Einfluss auf deinen Stoffwechsel noch spürbar, auch wenn du persönlich wahrscheinlich nicht den Eindruck hast und der Meinung bist, jeglicher Restalkohol wäre längst aus der letzten Zelle deines Körpers verschwunden. Alkohol und Sport sind also auf jeden Fall kein Dreamteam.

 

Alkohol entzieht dem Körper Wasser

Das weitaus größte Problem, das mit dem Konsum von Alkohol bei sportlicher Aktivität einhergeht, ist jedoch die Tatsache, dass er dem Körper Wasser entzieht und die Gefahr einer Dehydrierung besteht. Für so gut wie alle Stoffwechselprozesse deines Körpers ist Wasser das wichtigste Element. Ist es nur eingeschränkt verfügbar, funktionieren wichtige Körperfunktionen nur verlangsamt und äußerst ineffektiv. Durch Alkohol werden dem Körper essenzielle Nähr – und Mineralstoffe entzogen, was die Gefahr für Krämpfe und Verletzungen enorm erhöht. Bei vielen Menschen führt eine Dehydrierung auch zu besonders fiesen Kopfschmerzen.

Es ist äußerst wichtig schon während des Trainings ausreichend zu trinken, damit eine Dehydrierung vermieden werden kann. Durch Schwitzen verliert dein Körper zusätzlich bedeutende Mengen Wasser, welches für Aufrechterhaltung des Stoffwechsels notwendig ist. Führst du nicht ausreichend Wasser zu um diesen Mangel auszugleichen, zieht sich der Körper seine Reserven aus anderen Organen, woraus sich eine lebensbedrohliche Situation entwickeln kann. Schwindel, Übelkeit, Desorientiertheit und starker Durst sind Warnsignale die du nicht ignorieren solltest. Wenn du dich nicht gut fühlst, brich dein Training sofort ab und sorge dafür, dass dein Flüssigkeitshaushalt ausgeglichen wird. Am besten hast du deine Wasserflasche immer griffbereit.

 

 Alkohol ist ein Dickmacher

All das wäre sicherlich schon genug, um dir den kühlen, erfrischenden Drink nach dem Workout zu vermiesen. Aber es kommt leider noch dicker, im wahrsten Sinne des Wortes.

Wenn du Alkohol trinkst, wird dieser in deiner Leber in Acetat umgewandelt. Das Problem dabei ist, dass dein Körper das Acetat als Energielieferanten verwendet, denn da Alkohol ein Zellgift ist, versucht dein Körper es so schnell wie möglich abzubauen. Solange ausreichend Acetat vorhanden ist, werden deshalb andere Stoffwechselfunktionen eingestellt und dazu gehört leider auch die Fettverbrennung und der Muskelaufbau.

Darüber hinaus wirkt Alkohol auch Appetit anregend. Es wird also nicht nur dein Stoffwechsel gebremmst, es ist auch durchaus wahrscheinlich, dass du dir zusätzlich zum Bierchen den ein oder anderen Snack zusätzlich gönnst.

Kombiniert man diese beiden Faktoren, kann man sich durchaus vorstellen, dass Alkohol nicht grade förderlich für dein Training ist und dass du statt der erwünschten Muskelmasse eher Fett aufbauen wirst.

Hin und wieder ein Gläschen Weißwein

Hin und wieder kann ein Gläschen Weißwein so lecker sein.

Alkohol bereitet dir schlaflose Nächte

Ein weiterer Grund weshalb du es mit Alkoholkonsum nach dem Sport nicht übertreiben solltest, ist die Tatsache, dass er deine Schlafqualität negativ beeinflusst.

Alkohol stört die REM-Phase, die Tiefschlafphase die dein Körper in der Nacht zur Regeneration braucht. Man fühlt sich am nächsten Morgen müde und weniger erholt. Auch die Konzentrationsfähigkeit ist eingeschränkt, man ist anfälliger für Stress, unter Umständen sind sogar Gedächtnisprobleme die Folge. Je nachdem, in welchem Berufszweig man tätig ist, können diese Faktoren nicht nur problematisch sein, der Schlafentzug kann sich auch schnell zu einer Gefahr für Leib und Leben entwickeln. Abgesehen davon gibt es doch wirklich nichts Unschöneres als morgens unausgeschlafen und schlecht gelaunt aufzuwachen.

 

Alkohol und Sport? Die Dosis macht das Gift

Natürlich muss jeder für sich selbst entscheiden, ob ein Gläschen ab und an zu verantworten ist und es sich mit dem persönlichen Trainingsplan vereinbaren lässt.

Solange man den Konsum in Maßen hält und es nicht übertreibt, spricht eigentlich nichts dagegen, dass man gelegentlich etwas trinkt. Keiner erwartet von dir totale Abstinenz.

Das gemeinsame BBQ im Sommer, das Essen am Wochenende oder die Weihnachtsfeier in der kalten Jahreszeit… da schmeckt doch das ein oder andere Gläschen mal sehr lecker und ist dazu auch noch gesellig.

Allerdings sollte direkt nach dem Sport ein nicht alkoholisches Getränk die erste Wahl sein, um den Flüssigkeitshaushalt auszugleichen. Am besten eignen sich dafür Mineralwasser, isotonische Sportgetränke und ungesüßte Tees, aber auch ein frischer Smoothie oder eine prickelnde Saftschorle sind gute Alternativen, um deinem Körper wichtige Nährstoffe- und Mineralien zurückzugeben. Darum sollte bei sportlichen Veranstaltungen sowohl während als auch direkt nach Ende keine alkoholischen Getränke ausgegeben werden. Idealerweise sollten zwischen dem Training und dem Konsum von Alkohol mindestens zwei Stunden Zeit liegen, damit der Körper sich wieder etwas regenerieren kann.

 

Alkohol und Sport – Geschmack ja, Rausch nein

Wer auf die berauschende Wirkung des Originals verzichten kann, für den kann übrigens alkoholfreies Bier durchaus eine geeignete Alternative darstellen. Viele alkoholfreie Biere sind isotonisch und können den Wasser- und Mineralstoffverlust nach dem Training recht schnell ausgleichen. Auch der Glykogenspeicher wird durch den im Bier enthaltenen Zucker Maltodextrin wieder aufgefüllt, wobei der Kalorienanteil oft um die Hälft geringer ist, als beim Original. Der Geschmack wird durch den fehlenden Alkohol nicht beeinflusst und man nach Genuss eines „Alkoholfreien“ keine negativen Auswirkungen auf Körper und Trainingserfolge zu befürchten. Hier könnt ihr es euch bedenkenlos schmecken lassen!

 

Wie steht ihr zu dem Thema? Trinkst du auch gerne bei Gelegenheit ein Gläschen oder lebst du lieber völlig abstinent? Ich freue mich über eure Meinungen zu dem Thema.

 

 

Claudi Von

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