{"id":248386,"date":"2017-08-30T06:27:00","date_gmt":"2017-08-30T04:27:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=248386"},"modified":"2024-05-28T13:29:01","modified_gmt":"2024-05-28T11:29:01","slug":"efectul-alcoolului-asupra-pierderii-greutate-regenerarii-cresterii-masei-musculare","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/efectul-alcoolului-asupra-pierderii-greutate-regenerarii-cresterii-masei-musculare\/","title":{"rendered":"Ce efect are alcoolul asupra pierderii \u00een greutate, regener\u0103rii \u0219i cre\u0219terii masei musculare"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/efectul-alcoolului-asupra-pierderii-greutate-regenerarii-cresterii-masei-musculare\/#1_Cresterea_in_greutate\" title=\"1. Cre\u0219terea \u00een greutate\">1. Cre\u0219terea \u00een greutate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/efectul-alcoolului-asupra-pierderii-greutate-regenerarii-cresterii-masei-musculare\/#2_Deshidratare\" title=\"2. Deshidratare\">2. Deshidratare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/efectul-alcoolului-asupra-pierderii-greutate-regenerarii-cresterii-masei-musculare\/#3_Productia_de_energie_este_redusa\" title=\"3. Produc\u021bia de energie este redus\u0103\">3. Produc\u021bia de energie este redus\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/efectul-alcoolului-asupra-pierderii-greutate-regenerarii-cresterii-masei-musculare\/#4_Cresterea_si_regenerarea_masei_musculare_va_fi_mai_dificila\" title=\"4. Cre\u0219terea \u0219i regenerarea masei musculare va fi mai dificil\u0103\">4. Cre\u0219terea \u0219i regenerarea masei musculare va fi mai dificil\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/efectul-alcoolului-asupra-pierderii-greutate-regenerarii-cresterii-masei-musculare\/#5_Scade_nivelul_hormonal\" title=\"5. Scade nivelul hormonal\">5. Scade nivelul hormonal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/efectul-alcoolului-asupra-pierderii-greutate-regenerarii-cresterii-masei-musculare\/#6_Distruge_sistemul_imunitar\" title=\"6. Distruge sistemul imunitar\">6. Distruge sistemul imunitar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/efectul-alcoolului-asupra-pierderii-greutate-regenerarii-cresterii-masei-musculare\/#Doar_%E2%80%9Eun_pahar%E2%80%9C\" title=\"Doar \u201eun pahar\u201c\">Doar \u201eun pahar\u201c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/efectul-alcoolului-asupra-pierderii-greutate-regenerarii-cresterii-masei-musculare\/#Cateva_sfaturi_la_final\" title=\"C\u00e2teva sfaturi la final&nbsp;\">C\u00e2teva sfaturi la final&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Putem mixa&nbsp;<strong>sportul, care este un lucru s\u0103n\u0103tos, cu un consum nes\u0103n\u0103tos de alcool?<\/strong> Dac\u0103 v\u0103 num\u0103ra\u021bi printre persoanele care \u00ee\u0219i petrec cea mai mare parte a timpului liber \u00een sala de sport, cu siguran\u021b\u0103 v-a\u021bi pus de multe ori aceast\u0103 \u00eentrebare. Merit\u0103 efortul depus pe parcursul \u00eentregii s\u0103pt\u0103m\u00e2ni, iar la finalul s\u0103pt\u0103m\u00e2nii merge\u021bi cu prietenii la bar \u0219i tot <strong>efortul vostru este distrus<\/strong> cu un singur pahar? Urm\u0103ri\u021bi \u00eempreun\u0103 cu noi <strong>ce poate face consumul de alcool pentru corpul unui sportiv.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Cresterea_in_greutate\"><\/span>1. Cre\u0219terea \u00een greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu este niciun secret faptul c\u0103 alcoolul ascunde multe <strong>zaharuri \u0219i calorii,<\/strong> ceea ce duce la cre\u0219terea \u00een greutate. Totu\u0219i, acesta nu este singurul motiv pentru care c\u00e2ntarul vostru arat\u0103 mai multe kilograme dup\u0103 o noapte \u00een care a\u021bi consumat alcool.&nbsp;Ce al\u021bi factori asocia\u021bi cu consumul de alcool determin\u0103 <strong>cre\u0219terea \u00een greutate?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Calorii lichide<\/h3>\n\n\n\n<p>Alcoolul poate duce la <strong>cre\u0219terea \u00een greutate<\/strong> foarte simplu, deoarece <strong>con\u021bine calorii.<\/strong> \u00centr-o b\u0103utur\u0103 nu se afl\u0103 doar etanol, dar \u0219i aditivi care poten\u021beaz\u0103 gustul \u0219i culoarea. Adesea ace\u0219ti aditivi sunt <strong>plini de carbohidra\u021bi \u0219i zaharuri<\/strong>. \u00cen plus, cu c\u00e2t mai mult % alcool pur con\u021bine, cu at\u00e2t mai multe calorii va avea b\u0103utura.<span style=\"color: #ff6600;\">&nbsp;[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, b\u0103uturile alcoolice <strong>blocheaz\u0103 metabolismul,<\/strong> motiv pentru care, mai t\u00e2rziu, ve\u021bi avea probleme de procesare \u0219i de descompunere a gr\u0103similor.&nbsp;Acesta este \u0219i motivul pentru care, caloriile din alcool <strong>sunt considerate goale<\/strong>. Asta \u00eenseamn\u0103 c\u0103 <strong>nu con\u021bin nicio valoare nutritiv\u0103<\/strong> \u0219i <strong>nu con\u021bin substan\u021be nutritive<\/strong> benefice pentru un metabolism s\u0103n\u0103tos. <span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De exemplu,<strong> b\u0103uturile mixte<\/strong> con\u021bin nu doar alcool, dar \u0219i alte lichide, \u0219i astfel <strong>cre\u0219te aportul caloric total.<\/strong>&nbsp;Cocktailurile precum Pina Colada <strong>con\u021bine gr\u0103simi,<\/strong> vinul \u0219i berea au, \u00een schimb, un&nbsp;<strong>con\u021binut ridicat de carbohidra\u021bi<\/strong>. Datorit\u0103 acestor factori nu trebuie s\u0103 uit\u0103m de cel mai tipic semn indicat de consumul de alcool cu indice caloric mare, iar acel semn este a\u0219a numita&nbsp;<strong>\u201dburt\u0103 de bere\u201d.<\/strong> Nu este u\u0219or s\u0103 sc\u0103pa\u021bi de excesul adipos, va dura mult timp \u0219i ve\u021bi face multe antrenamente solicitante \u00een sala de sport pentru a reveni la forma ini\u021bial\u0103.&nbsp;<span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/beer-2439237_1920.jpg\" alt=\"Caloriile lichide \u0219i cre\u0219terea \u00een greutate\" style=\"width:843px;height:562px\" title=\"Caloriile lichide \u0219i cre\u0219terea \u00een greutate\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Cre\u0219terea apetitului<\/h3>\n\n\n\n<p>Un alt motiv pentru care se ajunge la acumularea kilogramelor \u00een plus \u00een timpul consumului de alcool este \u0219i<strong> consumul exagerat de m\u00e2ncare.<\/strong> Cu siguran\u021b\u0103, a\u021bi observat c\u0103 dup\u0103 o noapte \u00een care a\u021bi consumat alcool,&nbsp;<strong>apetitul vostru a crescut foarte mult.<\/strong>&nbsp;Alcoolul este un <strong>stimulent al apetitului<\/strong>, a\u0219adar dac\u0103 ve\u021bi continua s\u0103 be\u021bi, cel mai probabil ve\u021bi \u0219i m\u00e2nca mai mult. \u00cen plus, nivelul ridicat de alcool din s\u00e2nge <strong>va perturba judecata voastr\u0103<\/strong> \u0219i \u00een loc s\u0103 apela\u021bi la o alimenta\u021bie s\u0103n\u0103toas\u0103, ve\u021bi alege <strong>m\u00e2ncare nes\u0103n\u0103toas\u0103 cu multe calorii.&nbsp; <\/strong><span style=\"color: #ff6600;\">[3]&nbsp; &nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/StockSnap_583PFOMXG5.jpg\" alt=\"Alcoolul cre\u0219te apetitul\" style=\"width:843px;height:498px\" title=\"Alcoolul cre\u0219te apetitul\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ficatul gras<\/h3>\n\n\n\n<p>O cantitatea mare de alcool poate duce \u0219i la diagnosticul de&nbsp;<strong>ficat gras<\/strong>. Ulterior, se poate transforma \u00een<strong> gr\u0103sime \u00een s\u00e2nge<\/strong> \u0219i cel mai probabil se depoziteaz\u0103 ca \u0219i<strong> gr\u0103sime corporal\u0103,<\/strong>&nbsp;deoarece corpul nu o mai prelucreaz\u0103. \u00cen plus, alcoolul&nbsp;<strong>suprim\u0103 sistemul nervos central,<\/strong> ceea ce \u00eencetine\u0219te toate func\u021biile corpului vostru \u0219i, prin urmare, \u0219i&nbsp;<strong>func\u021biile ficatului.<\/strong> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Deshidratare\"><\/span>2. Deshidratare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Deshidratarea are multe efecte negative<\/strong> asupra organismului. \u00cencep\u00e2nd de la senza\u021bia de oboseal\u0103 \u0219i starea de ame\u021beal\u0103 care duce la performan\u021be fizice slabe prin cre\u0219terea senza\u021biei de foame, p\u00e2n\u0103 la afectarea capacit\u0103\u021bii celulelor musculare de a produce ATP. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alcoolul poate <strong>amplifica&nbsp;deshidratarea,<\/strong> deoarece influen\u021beaz\u0103 func\u021biile renale \u0219i perturb\u0103 reglarea electroli\u021bilor \u0219i a fluidelor din organism. \u00cen plus, alcoolul <strong>ac\u021bioneaz\u0103 ca un diuretic,<\/strong> ceea ce duce la <strong>urin\u0103ri&nbsp;mai frecvente.<\/strong> Odat\u0103 cu urina din organism se elimin\u0103 nu doar alcoolul, dar \u0219i apa \u0219i substan\u021bele importante pe care corpul nu a reu\u0219it s\u0103 le prelucreze. Atunci c\u00e2nd corpul este deshidratat,&nbsp;cre\u0219te \u0219i probabilitatea de accidentare a aparatului locomotor. Acest lucru poate duce la <strong>perturbarea planului de antrenament<\/strong>, o reducere a timpului pentru exerci\u021bii \u0219i sc\u0103derea masei musculare. <span style=\"color: #ff6600;\">[4] [5]&nbsp;&nbsp;<\/span>Mai multe despre nevoia de hidratare pentru sportivi ve\u021bi afla afla \u00een articolul <a title=\"Hidratarea corect\u0103 \u00eenainte, \u00een timpul \u0219i dup\u0103 terminarea antrenamentelor \u0219i cum trebuie evitat\u0103 deshidratarea.\" href=\"https:\/\/gymbeam.ro\/blog\/hidratarea-corecta-inainte-in-timpul-si-dupa-terminarea-antrenamentelor-si-evitarea-deshidratarii\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Hidratarea corect\u0103 \u00eenainte, \u00een timpul \u0219i dup\u0103 terminarea antrenamentelor \u0219i cum trebuie evitat\u0103 deshidratarea.<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IGI_7072.jpg\" alt=\"Alcool \u0219i deshidratarea\" style=\"width:843px;height:562px\" title=\"Alcool \u0219i deshidratarea\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Productia_de_energie_este_redusa\"><\/span>3. Produc\u021bia de energie este redus\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen unele cazuri, <strong>aportul de alcool poate afecta sinteza glicogenului<\/strong>, care este o surs\u0103 de energie \u0219i joac\u0103 un rol important \u00een timpul efectu\u0103rii exerci\u021biilor fizice.&nbsp;Cu toate acestea, acesta nu este singurul efect al alcoolului, care poate determina sportivii s\u0103 aib\u0103 un nivel sc\u0103zut de energie \u00een timpul antrenamentelor. Alcoolul poate contribui <strong>la cre\u0219terea tensiunii arteriale \u0219i a&nbsp;ritmului cardiac,<\/strong> ceea ce poate duce la antrenamente mai pu\u021bin eficiente \u0219i la pierderea motiva\u021biei \u00een timpul activit\u0103\u021bilor sportive. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S-a demonstrat, de asemenea, c\u0103 sportivii care consum\u0103 alcool dup\u0103 antrenament, au <strong>o rat\u0103 mai mic\u0103 de sintez\u0103 a proteinelor<\/strong> dec\u00e2t sportivii care nu beau deloc. Sinteza proteinelor ajut\u0103 la cre\u0219terea masei musculare \u0219i la regenerarea acesteia. Cercet\u0103torii consider\u0103 c\u0103 acest lucru <strong>depinde de doza de alcool<\/strong>, ceea ce \u00eenseamn\u0103 c\u0103 efectele inhibitoare asupra sintezei proteinelor sunt mai mari, cu c\u00e2t consuma\u021bi mai mult alcool. <span style=\"color: #ff6600;\">[6] [7]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_7.jpg\" alt=\"Alcoolul reduce produc\u021bia de energie\" style=\"width:843px;height:562px\" title=\"Alcoolul reduce produc\u021bia de energie\"\/><\/figure>\n<\/div>\n\n\n<p>Totu\u0219i, nu trebuie s\u0103 uita\u021bi nici de bine cunoscuta&nbsp;<strong>\u201dbe\u021bie\u201d dup\u0103 o noapte \u00een care a\u021bi consumat alcool<\/strong>. Durerea de cap, de stomac sau oboseala&nbsp;sunt motivele cele mai frecvente pentru a rata antrenamentul din ziua respectiv\u0103. Dup\u0103 cum bine \u0219tim, <strong>un antrenament pierdut = pierderea motiva\u021biei.<\/strong>&nbsp;Prin urmare, exist\u0103 posibilitatea ca urm\u0103toarea vizit\u0103 la sala de sport s\u0103 fie \u00eent\u00e2rziat\u0103.&nbsp;<span style=\"color: #ff6600;\">[6]<\/span>&nbsp; O solu\u021bie pentru a ob\u021bine pu\u021bin\u0103 energie \u00eenainte de antrenament, dup\u0103 o noapte de distrac\u021bie este consumul de&nbsp;<a href=\"https:\/\/gymbeam.ro\/bauturi-rtd\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0103uturi de pre-antrenament RTD<\/a><a title=\"RTD b\u0103uturi de pre-antrenament GymBeam\" href=\"https:\/\/gymbeam.ro\/bauturi-de-pre-antrenament\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <\/a>&nbsp;\u0219i&nbsp;<a title=\"B\u0103uturi Izotonice GymBeam\" href=\"https:\/\/gymbeam.ro\/bauturi-izotonice\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">b\u0103uturi izotonice<\/a>&nbsp;pentru completarea electroli\u021bilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Cresterea_si_regenerarea_masei_musculare_va_fi_mai_dificila\"><\/span>4. Cre\u0219terea \u0219i regenerarea masei musculare va fi mai dificil\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alcoolul are efecte extrem de negative asupra cre\u0219terii musculare.&nbsp;Acest lucru se datoreaz\u0103 <strong>sintezei proteinelor<\/strong>, care reprezint\u0103 for\u021ba motric\u0103 a cre\u0219terii masei musculare \u0219i a regener\u0103rii corpului, \u00een timpul exerci\u021biilor fizice. Potrivit unui studiu, consumul de alcool <strong>perturb\u0103 regenerarea mu\u0219chilor.<\/strong>&nbsp;Mai exact, rata sintezei proteice avea valorile mai mici dup\u0103 ce participan\u021bii la studiu <strong>au consumat o cantitate mare de alcool<\/strong> \u00een ultimele 8 ore de la antrenamentele fizice. \u00cen special, \u00een cazul \u00een care participan\u021bii nu au consumat niciun fel de proteine. De asemenea, cercet\u0103torii au ajuns la concluzia c\u0103, nici o cantitate suficient\u0103 de proteine nu ar ajuta la dep\u0103\u0219irea <strong>impactului negativ al alcoolului asupra sintezei proteinelor.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[8] [9]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_16.jpg\" alt=\"Alcoolul \u00eengreuneaz\u0103 cre\u0219terea \u0219i regenerarea mu\u0219chilor\" style=\"width:843px;height:562px\" title=\"Alcoolul \u00eengreuneaz\u0103 cre\u0219terea \u0219i regenerarea mu\u0219chilor\"\/><\/figure>\n<\/div>\n\n\n<p>Al doilea motiv pentru care alcoolul<strong> \u00eempiedic\u0103 cre\u0219terea masei musulare<\/strong>&nbsp;este acela c\u0103 <strong>opre\u0219te descompunerea<\/strong> substan\u021belor nutritive importante, cum ar fi fierul \u0219i calciul, care sunt implicate procesul de tonifiere \u0219i relaxare muscular\u0103.&nbsp;<span style=\"color: #ff6600;\">[9]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Scade_nivelul_hormonal\"><\/span>5. Scade nivelul hormonal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Consumul de alcool poate <strong>reduce<\/strong> drastic sau \u00een schimb, poate <strong>cre\u0219te<\/strong> nivelul unor hormoni importan\u021bi. A\u0219adar, ce<strong> impact negativ<\/strong> are alcoolul asupra hormonilor?<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/image2.jpeg\" alt=\"Alcoolul reduce nivelul de testosteron\" title=\"Alcoolul reduce nivelul de testosteron\"\/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">Hormonul de cre\u0219tere<\/h3>\n\n\n\n<p>Hormonul de cre\u0219tere<strong> stimuleaz\u0103 transformarea proteinelor<\/strong> \u0219i sinteza proteinelor \u00een timpul \u0219i dup\u0103 exerci\u021biile fizice. Pe l\u00e2ng\u0103 acest fapt, acest hormon <strong>ajut\u0103 foarte mult la reglarea metabolismului,<\/strong>&nbsp;\u00eens\u0103 alcoolul \u00eel poate afecta \u00een mod negativ.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hormonul de cre\u0219tere este secretat \u00een principal, \u00een timpul nop\u021bii. \u00cen consecin\u021b\u0103, alcoolul tinde s\u0103 <strong>perturbe ritmul natural al somnului<\/strong> \u0219i, astfel, se poate reduce \u0219i cantitatea secretat\u0103 de hormoni de cre\u0219tere cu p\u00e2n\u0103 la 70%. <span style=\"color: #ff6600;\">[10] [11]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Testosteron<\/h3>\n\n\n\n<p>Testosteronul este un hormon anabolic, care influen\u021beaz\u0103 \u00een mod semnificativ <strong>pierderea gr\u0103simii<\/strong>&nbsp;\u0219i contribuie la formarea mu\u0219chilor. <strong>\u00cens\u0103, alcoolul opre\u0219te acest efect<\/strong>.<span style=\"color: #ff6600;\">&nbsp;[13]<\/span> Cu c\u00e2t nivelul testosteronului este mai mic, cu at\u00e2t \u0219i mu\u0219chii&nbsp; sunt mai slab dezvolta\u021bi. \u00centr-un studiu s-a administrat unor b\u0103rba\u021bi tineri, s\u0103n\u0103to\u0219i 1,5 g de etanol\/ kg greutate corporal\u0103. Astfel au aflat c\u0103 nivelul de testosteron <strong>a sc\u0103zut \u00een medie cu 23%<\/strong> \u00een intervalul orar 10:00 \u0219i 16:00 dup\u0103 ce au \u00eenceput s\u0103 consume alcool.&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La b\u0103rba\u021bii dependen\u021bi de alcool, s-au ar\u0103tat nu numai nivelul semnificativ mai sc\u0103zut de testosteron, dar \u0219i un nivel mai mare de estrogen. Nivelul ridicat de estrogen este motivul pentru care, b\u0103rba\u021bii care beau mult alcool pot dezvolta&nbsp;<strong>ginecomastie sau chiar dezvoltarea excesiv\u0103 a s\u00e2nilor.<\/strong> <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Cortizol<\/h3>\n\n\n\n<p>Studiile arat\u0103 c\u0103 alcoolul are, de asemenea, un impact uria\u0219 asupra <strong>hormonului de stres &#8211; cortizol<\/strong>.&nbsp;Nivelul ridicat al acestui hormon are&nbsp;<strong>un efect negativ nu doar asupra regener\u0103rii<\/strong>, dar \u0219i asupra tensiunii arteriale. Pe termen lung poate contribui la&nbsp;dezvoltarea diabetului \u0219i la depozitarea gr\u0103similor viscerale.&nbsp;Un studiu a ar\u0103tat c\u0103 la 4 ore de la ultima b\u0103utur\u0103, cortizolul a crescut cu p\u00e2n\u0103 la 152%.&nbsp; Astfel, s-a dovedit&nbsp;c\u0103 alcoolul cre\u0219te hormonul de stres, adic\u0103 cortizol, \u0219i poate <strong>sc\u0103dea nivelul hormonului de cre\u0219tere<\/strong> cu p\u00e2n\u0103 la 72%.&nbsp;<span style=\"color: #ff6600;\">[14] [15]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Distruge_sistemul_imunitar\"><\/span>6. Distruge sistemul imunitar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\">Sistemul imunitar este format dintr-un num\u0103r foarte mare de celule \u0219i \u021besuturi, care joac\u0103 un rol cheie \u00een <strong>protejarea organismului<\/strong> \u00eempotriva infec\u021biilor. Un sistem imunitar puternic nu cre\u0219te doar performan\u021ba din timpul antrenamentelor, dar ajut\u0103 sportivii <strong>s\u0103 previn\u0103 bolile \u0219i accident\u0103rile<\/strong>. Ace\u0219ti factori ajut\u0103 la arderea gr\u0103similor \u0219i la cre\u0219terea masei musculare. Alcoolul, \u00een special consumul excesiv de alcool,&nbsp;<strong>poate d\u0103una sistemului imunitar<\/strong><\/span>.<span style=\"color: #ff6600;\">[16] [17]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_kamca_7.jpg\" alt=\"Alcoolul distruge sistemul imunitar\" style=\"width:843px;height:567px\" title=\"Alcoolul distruge sistemul imunitar\"\/><\/figure>\n<\/div>\n\n\n<p>Dup\u0103 cum am men\u021bionat, alcoolul nu este o surs\u0103 nutritiv\u0103 de calorii. <strong>Reduce nivelul de vitamine B, zinc, magneziu<\/strong> \u0219i alte vitamine \u0219i minerale importante. Acest lucru poate determina ca imunitatea <strong>s\u0103 sufere \u00een timp, din cauza alimenta\u021biei deficitare. <\/strong>Ori de c\u00e2te ori ve\u021bi consuma alcool, asigura\u021bi-v\u0103 c\u0103 a\u021bi luat <strong><a href=\"https:\/\/gymbeam.ro\/vitamine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminele \u0219i minerale<\/a><\/strong> necesare. <span style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Doar_%E2%80%9Eun_pahar%E2%80%9C\"><\/span>Doar \u201eun pahar\u201c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\">Recunoa\u0219te\u021bi c\u0103 a\u021bi auzit aceast\u0103 expresie? <em>\u201dIubito, merg doar la un pahar\u201d <\/em>Dintr-un pahar se ajunge la dou\u0103, de la dou\u0103 la trei \u0219i a\u0219a putem continua. Prin urmare,&nbsp;este important s\u0103 ne d\u0103m seama de faptul c\u0103 \u0219i <strong>un singur pahar<\/strong> poate cauza probleme grave \u0219i ne poate afecta stilul de via\u021b\u0103 s\u0103n\u0103tos. \u0218ti\u021bi, de exemplu, c\u00e2te calorii are o <strong>sticl\u0103 de \u0219ampanie?<\/strong> Exact at\u00e2tea c\u00e2t con\u021bine \u0219i o jum\u0103tate de pizza.&nbsp;[19]&nbsp;\u00cen tabelul de mai jos pute\u021bi vedea c\u00e2te calorii con\u021bine un pahar de b\u0103utur\u0103&nbsp;alcoolic\u0103:&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>B\u0103utur\u0103<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Cantitate<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Cantitatea de calorii<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0218ampanie<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">96 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vin ro\u0219u<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vin alb<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">164 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rom 35 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">86 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vodc\u0103 40 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">96-100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bere 10\u00b0<\/td><td class=\"has-text-align-center\" data-align=\"center\">500 ml<\/td><td class=\"has-text-align-center\" data-align=\"center\">185 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cateva_sfaturi_la_final\"><\/span>C\u00e2teva sfaturi la final&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prin intermediul acestui articol, cu siguran\u021b\u0103, nu am dorit s\u0103 v\u0103 spunem despre c\u00e2t de r\u0103u este alcoolul \u0219i c\u0103 nu trebuie s\u0103 be\u021bi niciodat\u0103. \u00cens\u0103, este foarte important s\u0103 v\u0103 da\u021bi seama c\u0103 <strong>tot ce este \u00een exces poate d\u0103una<\/strong> \u0219i cu siguran\u021b\u0103, ar trebui s\u0103 be\u021bi alcool doar&nbsp;<strong>cu m\u0103sur\u0103 \u0219i pruden\u021b\u0103<\/strong>. Dac\u0103 v-a\u021bi decis ca la urm\u0103toarea petrecere s\u0103 consuma\u021bi c\u00e2teva b\u0103uturi \u0219i vre\u021bi s\u0103 evita\u021bi efectele mai sus men\u021bionate ale alcoolului, ar fi bine s\u0103 urma\u021bi <strong>sfaturile noastre:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00een timpul consumului de alcool <strong>evita\u021bi alimentele cu un con\u021binut ridicat de carbohidra\u021bi \u0219i gr\u0103simi.<\/strong> Apela\u021bi, mai degrab\u0103, la proteine \u0219i legume.<\/li>\n\n\n\n<li><strong>alege\u021bi vinul alb sec<\/strong>, care are mai pu\u021bine calorii \u0219i un procent mai mic de alcool<\/li>\n\n\n\n<li><strong>evita\u021bi b\u0103uturile mixte,<\/strong> deoarece acestea con\u021bin foarte multe zaharuri \u0219i sunt gustoase \u0219i astfel va fi greu s\u0103 r\u0103m\u00e2ne\u021bi la doar un singur pahar<\/li>\n\n\n\n<li>\u00een general, se spune c\u0103 pute\u021bi consuma <strong>maxim 5 g de alcool per kg greutate corporal\u0103<\/strong>. Aceast\u0103 cantitate v\u0103 men\u021bine \u00een siguran\u021b\u0103 \u0219i v\u0103 fere\u0219te de efectele negative asupra masei musculare \u0219i acumularea de gr\u0103simii corporale \u0219i alte probleme legate de performan\u021ba fizic\u0103.<\/li>\n\n\n\n<li>dac\u0103 e s\u0103 alege\u021bi s\u0103 consuma\u021bi alcool \u00eenainte sau dup\u0103 antrenament, atunci mai bine alege\u021bi varianta de a consuma&nbsp;<strong>dup\u0103 antrenament<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/group-of-people-doing-cheers-544961.jpg\" alt=\"Alcoolul con\u021bine multe calorii\" style=\"width:843px;height:562px\" title=\"Alcoolul con\u021bine multe calorii\"\/><\/figure>\n<\/div>\n\n\n<p>Credem c\u0103 a\u021bi aflat toate informa\u021biile necesare despre <strong>efectele pe care alcoolul le are asupra sportivilor \u00een ceea ce prive\u0219te cre\u0219terea muscular\u0103 \u0219i pierderea \u00een greutate<\/strong>. Dac\u0103 v-a pl\u0103cut acest articol, vom fi bucuro\u0219i dac\u0103 <strong>\u00eel ve\u021bi sus\u021bine cu un like \u0219i un share.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Alcoolul are multe efecte secundare asupra performan\u021bei fizice \u0219i asupra corpului sportivilor. Citi\u021bi cum alcoolul poate duce la pierderea masei musculare.\u00a0\u00a0<\/p>\n","protected":false},"author":25,"featured_media":79680,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7190,6626,7214,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-248386","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-cresterea-masei-musculare","9":"tag-hidratare","10":"tag-regenerare","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ce efect are alcoolul asupra pierderii \u00een greutate, regener\u0103rii \u0219i cre\u0219terii masei musculare - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Alcoolul are multe efecte secundare asupra performan\u021bei fizice \u0219i asupra corpului sportivilor. 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