Sport vs. Alcohol
Invisible performance braking factor
Alcohol is a common part of social life for many people. Men who exercise often believe that “one beer after training won’t hurt.” The reality is different – alcohol affects the body on many levels and can sabotage the results of hard work.
Alcohol brings:
• Empty calories comparable to unhealthy food.
• Slower muscle recovery and performance stagnation.
• Loss of minerals (especially magnesium and potassium) → cramps, fatigue, sleep disorders.
• Poorer concentration and higher risk of injury.
Active individuals should significantly limit or completely avoid alcohol.
Energy value of alcohol – empty calories
1 g of alcohol = 7 kcal (29 kJ). Unlike proteins, fats, and carbohydrates, it cannot be used as a quality fuel – the body metabolizes it first, and other nutrients are stored as fat.
Beer
(0,5 l, 4 % alkoholu) ≈ 200 kcal → jako 1 porce hranolků (~100 g).
Wine
(200 ml) ≈ 160 kcal → equivalent to one cup of plain yogurt + a banana.
Shot
(50 ml, 40% alcohol) ≈ 100 kcal → equivalent to two slices of bread.
Cocktail
(200 ml, rum + coke) ≈ 250–300 kcal → equivalent to a small lunch sandwich.
Calories from alcohol are “extra,” but they provide less satiety than regular food → leading easily to overeating and weight gain.
Brain, coordination, and concentration.
Alcohol slows down reactions and impairs movement coordination.
Even 1–2 beers reduce concentration and the ability to perform movements correctly.
The result? Higher risk of injury and lower training quality.
Impact on performance and recovery.
Alcohol blocks protein synthesis → muscles repair and grow more slowly after training.
It impairs glycogen replenishment in muscles → reducing endurance for the next activity.
It increases the risk of muscle cramps – dehydrates the body and accelerates mineral loss, especially magnesium (Mg) and potassium (K).
Frequent drinking → performance stagnation, fatigue, slower reactions.
Alcohol and sleep.
Alcohol may help you fall asleep faster, but it destroys sleep quality.
It reduces the amount of deep sleep (REM and NREM phases), when the body regenerates.
In the morning, you wake up tired, in a worse mood, and with weaker motivation.