{"id":248402,"date":"2020-01-10T07:07:00","date_gmt":"2020-01-10T06:07:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=248402"},"modified":"2023-09-05T20:25:23","modified_gmt":"2023-09-05T18:25:23","slug":"kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic\/","title":{"rendered":"Kako alkohol vpliva na huj\u0161anje, regeneracijo in rast mi\u0161ic?"},"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.si\/blog\/kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic\/#1_Pridobivanje_telesne_teze\" title=\"1. Pridobivanje telesne te\u017ee\">1. Pridobivanje telesne te\u017ee<\/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.si\/blog\/kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic\/#2_Dehidracija\" title=\"2. Dehidracija\">2. Dehidracija<\/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.si\/blog\/kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic\/#3_Zmanjsana_proizvodnja_energije\" title=\"3. Zmanj\u0161ana proizvodnja energije\">3. Zmanj\u0161ana proizvodnja energije<\/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.si\/blog\/kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic\/#4_Rast_in_regeneracija_misic_bosta_tezji\" title=\"4. Rast in regeneracija mi\u0161ic bosta te\u017eji\">4. Rast in regeneracija mi\u0161ic bosta te\u017eji<\/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.si\/blog\/kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic\/#5_Zmanjsane_ravni_hormonov\" title=\"5. Zmanj\u0161ane ravni hormonov\">5. Zmanj\u0161ane ravni hormonov<\/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.si\/blog\/kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic\/#6_Unicuje_imunski_sistem\" title=\"6. Uni\u010duje imunski sistem\">6. Uni\u010duje imunski sistem<\/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.si\/blog\/kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic\/#Spijmo_%E2%80%9Csamo_enega%E2%80%9D\" title=\"Spijmo &#8220;samo enega&#8221;\">Spijmo &#8220;samo enega&#8221;<\/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.si\/blog\/kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic\/#Se_nekaj_dodatnih_nasvetov\" title=\"\u0160e nekaj dodatnih nasvetov\">\u0160e nekaj dodatnih nasvetov<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ali lahko<strong> zdrav \u0161portni \u017eivljenjski slog kombiniramo z nezdravim u\u017eivanjem alkohola?<\/strong> \u010ce ste eden izmed tistih ljudi, ki ve\u010dino svojega prostega \u010dasa pre\u017eivijo v telovadnici, ste si to vpra\u0161anje verjetno \u017ee velikokrat zastavili. Je tedensko garanje res smiselno, \u010de se v petek zve\u010der odpravite v lokal in <strong>vse va\u0161e napore uni\u010di<\/strong> en sam kozar\u010dek alkohola? Oglejte si, kaj <strong>telesu \u0161portnika povzro\u010da<\/strong> u\u017eivanje alkohola.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Pridobivanje_telesne_teze\"><\/span>1. Pridobivanje telesne te\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni skrivnost, da alkohol skriva veliko <strong>sladkorja in kalorij<\/strong>, kar posledi\u010dno vodi do pove\u010danja telesne te\u017ee. Vendar pa to ni edini razlog, da se va\u0161a telesna te\u017ea po eni prekrokani no\u010di nenadno pove\u010da. Kateri so \u0161e drugi dejavniki, povezani z u\u017eivanjem alkohola, ki povzro\u010dajo <strong>pove\u010danje telesne te\u017ee?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Teko\u010de kalorije<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Alkohol lahko povzro\u010di <strong>pove\u010danje telesne te\u017ee<\/strong> preprosto zato, ker <strong>vsebuje kalorije<\/strong>. Ena pija\u010da ne vsebuje le etanola, ampak tudi vrsto <strong>aditivov<\/strong> za doseganje bolj\u0161ega okusa in barve. Ti so ve\u010dinoma <strong>polni ogljikovih hidratov in sladkorjev<\/strong>. Poleg tega pa, mo\u010dnej\u0161i in \u010distej\u0161i kot je alkohol, ve\u010d kalorij vsebuje.<\/span> <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><span class=\"tlid-translation translation\" lang=\"en\">Poleg tega alkoholne pija\u010de <strong>blokirajo presnovo<\/strong>, zato ima kasneje va\u0161e telo te\u017eave s predelavo in razgradnjo ma\u0161\u010dob. Zaradi tega se alkoholne kalorije <strong>\u0161tejejo za prazne.<\/strong> To pomeni, da <strong>nimajo prehranske vrednosti in ne vsebujejo hranil<\/strong>, koristnih za zdravo presnovo.<\/span> <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><span class=\"tlid-translation translation\" lang=\"en\">Na primer, <strong>me\u0161ane pija\u010de<\/strong> ne vsebujejo le alkohola, ampak tudi druge teko\u010dine, s \u010dimer se <strong>pove\u010da skupni vnos kalorij.<\/strong> Koktajli, kot je Pina Colada, <strong>vsebujejo<\/strong> <strong>ma\u0161\u010dobe<\/strong>, medtem ko imata vino in pivo <strong>visoko vsebnost ogljikovih hidratov.<\/strong> Zaradi teh dejavnikov ni pametno pozabiti na najbolj splo\u0161no zna\u010dilnost vnosa ve\u010djih koli\u010din kalori\u010dnega alkohola, le ta pa se imenuje <strong>&#8220;pivski trebuh&#8221;<\/strong>. Ni se ga enostavno znebiti, saj boste za to porabili veliko \u010dasa in napornih vadb v telovadnici.<\/span> <span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/beer-2439237_1920.jpg\" alt=\"Teko\u010de kalorije in pove\u010devanje telesne te\u017ee\" width=\"843\" height=\"562\" title=\"Teko\u010de kalorije in pove\u010devanje telesne te\u017ee\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Pove\u010dan apetit<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Drugi razlog, zakaj je pove\u010danje telesne te\u017ee povezano s pitjem alkohola, je <strong>prenajedanje<\/strong>. Zagotovo ste opazili, da se je po naporni no\u010di va\u0161 <strong>apetit<\/strong> <strong>drasti\u010dno pove\u010dal<\/strong>. Alkohol je <strong>stimulator apetita<\/strong>, in \u010de pijete, je zelo verjetno, da boste pojedli veliko ve\u010d kot obi\u010dajno. Poleg tega bo vsaka vsebnost alkohola v krvi <strong>zameglila va\u0161o presojo<\/strong>, zato boste raje posegli po <strong>visokokalori\u010dni in nezdravi hrani<\/strong> kot po ne\u010dem zdravem.<\/span><\/span> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/StockSnap_583PFOMXG5.jpg\" alt=\"Alkohol pove\u010duje apetit\" width=\"843\" height=\"498\" title=\"Alkohol pove\u010duje apetit\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Zama\u0161\u010dena jetra<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Preve\u010d alkohola lahko vodi do <strong>zama\u0161\u010denih jeter<\/strong>. To se bo kasneje spremenilo v <strong>ma\u0161\u010dobo v krvi<\/strong> in se bo najverjetneje shranjevalo kot <strong>telesna ma\u0161\u010doba<\/strong>, ki je telo ne bo moglo ve\u010d predelati. Poleg tega alkohol <strong>ovira centralni \u017eiv\u010dni sistem<\/strong>, kar upo\u010dasni vse va\u0161e telesne funkcije in s tem tudi <strong>funkcije jeter<\/strong>.<\/span><\/span> <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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Dehidracija\"><\/span>2. Dehidracija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><strong>Dehidracija ima \u0161tevilne negativne u\u010dinke<\/strong> na telo. Od ob\u010dutka utrujenosti in slabosti, ki povzro\u010da zmanj\u0161ano telesno zmogljivost, prek pove\u010danega apetita, pa vse do poslab\u0161anja sposobnosti mi\u0161i\u010dnih celic za proizvodnjo ATP.<\/span> <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><span class=\"tlid-translation translation\" lang=\"en\">Alkohol lahko \u0161e <strong>poslab\u0161a dehidracijo<\/strong>, saj vpliva na delovanje ledvic in moti regulacijo elektrolitov in teko\u010din v telesu. Poleg tega alkohol <strong>deluje diureti\u010dno<\/strong>, kar posledi\u010dno vodi do <strong>pogostej\u0161ega praznjenja<\/strong>. Vendar se z urinom ne odstrani le alkohol in voda, temve\u010d tudi pomembna hranila, ki jih telo ni imelo \u010dasa predelati. Ko je telo dehidrirano, se pove\u010da tudi verjetnost po\u0161kodb mi\u0161i\u010dno-skeletnega sistema. To lahko nenazadnje povzro\u010di <strong>motnje v vadbenem na\u010drtu<\/strong>, skraj\u0161a \u010das, ki ga lahko namenimo vadbi, ovira pa tudi rast mi\u0161i\u010dne mase. <span style=\"color: #ff6600;\">[4] [5]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IGI_7072.jpg\" alt=\"Alkohol in dehidracija\" width=\"843\" height=\"562\" title=\"Alkohol in dehidracija\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Zmanjsana_proizvodnja_energije\"><\/span>3. Zmanj\u0161ana proizvodnja energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">V nekaterih primerih lahko <strong>vnos alkohola vpliva na sintezo glikogena<\/strong>, ki je vir energije in ima pomembno vlogo pri vadbo. Vendar pa to ni edini u\u010dinek alkohola, ki lahko povzro\u010di, da imajo \u0161portniki med treningom nizko raven energije. Alkohol lahko prispeva k <strong>pove\u010danju krvnega tlaka in sr\u010dnega utripa<\/strong>, kar lahko privede do manj u\u010dinkovitih treningov in izgube motivacije med aerobnimi aktivnostmi.<\/span><\/span> <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><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Dokazano je tudi, da imajo \u0161portniki, ki po treningu u\u017eivajo alkohol, <strong>ni\u017ejo stopnjo sinteze beljakovin<\/strong> kot \u0161portniki, ki sploh ne pijejo. Sinteza beljakovin izbolj\u0161uje rast mi\u0161ic in pomaga pri regeneraciji mi\u0161ic. Vendar pa raziskovalci verjamejo, da je to razmerje <strong>odvisno od koli\u010dine zau\u017eitega alkohola<\/strong>, kar pomeni, da so zaviralni u\u010dinki na sintezo beljakovin ve\u010dji, \u010de zau\u017eijete ve\u010djo koli\u010dino alkohola.<\/span><\/span> <span style=\"color: #ff6600;\">[6] [7]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_7.jpg\" alt=\"Alkohol zmanj\u0161uje proizvodnjo energije\" width=\"843\" height=\"562\" title=\"Alkohol zmanj\u0161uje proizvodnjo energije\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Ne smemo pa pozabiti na dobro znanega <strong>&#8220;ma\u010dka&#8221; po naporni no\u010di.<\/strong> Glavobol, bole\u010dine v \u017eelodcu ali utrujenost so najpogostej\u0161i razlogi za preskok treninga. Kot vsi vemo, je <strong>izpu\u0161\u010den trening = izguba motivacije.<\/strong> Zato je \u0161e toliko bolj verjetno, da bo va\u0161 obisk telovadnice prelo\u017een. <span style=\"color: #ff6600;\">[6]<\/span> Ena od re\u0161itev, da pridobite vsaj nekaj energije pred treningom po naporni no\u010di, je u\u017eivanje <a title=\"RTD pija\u010de pred treningom GymBeam\" href=\"https:\/\/gymbeam.si\/napitki\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">predvadbenih napitkov RTD<\/a> in <a title=\"Izotoni\u010dni napitki GymBeam\" href=\"https:\/\/gymbeam.si\/izotonicni-napitki\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ionskih napitkov<\/a> za nadomestitev elektrolitov.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Rast_in_regeneracija_misic_bosta_tezji\"><\/span>4. Rast in regeneracija mi\u0161ic bosta te\u017eji<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Alkohol ima zelo negativne u\u010dinke na rast mi\u0161ic. To je posledica <strong>sinteze beljakovin<\/strong>, ki je gonilna sila rasti mi\u0161ic in regeneracije telesa med vadbo. Glede na \u0161tudije u\u017eivanje alkohola <strong>ote\u017euje regeneracijo mi\u0161ic<\/strong> in okrevanje. Zmanj\u0161ala se je predvsem hitrost sinteze beljakovin, potem ko so udele\u017eenci v \u0161tudijah v 8 urah po vadbi <strong>zau\u017eili ve\u010djo koli\u010dino alkohola<\/strong>. \u0160e posebej v primeru, ko udele\u017eenci niso zau\u017eili nobenih beljakovin. Raziskovalci so ugotovili tudi, da premalo beljakovin ne more premagati <strong>negativnega vpliva alkohola na sintezo beljakovin<\/strong><strong>.<\/strong><\/span> <span style=\"color: #ff6600;\">[8] [9]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_16.jpg\" alt=\"Alkohol ote\u017euje rast in regeneracijo mi\u0161ic\" width=\"843\" height=\"562\" title=\"Alkohol ote\u017euje rast in regeneracijo mi\u0161ic\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Drugi razlog, zakaj alkohol <strong>prepre\u010duje rast mi\u0161ic<\/strong>, je ta, da <strong>ustavi razgradnjo<\/strong> pomembnih <strong>hranil<\/strong>, kot sta \u017eelezo in kalcij, ki sodelujeta pri krepitvi in sprostitvi mi\u0161ic.<\/span><\/span> <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zmanjsane_ravni_hormonov\"><\/span>5. Zmanj\u0161ane ravni hormonov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pitje alkohola lahko drasti\u010dno <strong>zmanj\u0161a<\/strong> ali <strong>pove\u010da<\/strong> raven nekaterih pomembnih hormonov. Kak\u0161ne <strong>negativne u\u010dinke<\/strong> ima na njih?<\/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\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/image2.jpeg\" alt=\"Alkohol zni\u017euje testosteron\" title=\"Alkohol zni\u017euje testosteron\"\/><\/figure><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">Rastni hormon<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Rastni hormon <strong>spodbuja pretvorbo beljakovin<\/strong> in sintezo beljakovin med vadbo in po njej. Poleg tega ta hormon zelo <strong>pomaga pri urejanju presnove<\/strong>, vendar lahko alkohol bistveno negativno vpliva nanj. Rastni hormon se izlo\u010da predvsem v poznih no\u010dnih urah.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">V zvezi s tem alkohol ponavadi <strong>moti naravne ritme spanja<\/strong> in tako lahko zmanj\u0161a spro\u0161\u010danje rastnega hormona za kar 70%.<\/span><\/span> <span style=\"color: #ff6600;\">[10] [11]&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=\"is-style-default wp-block-heading\">Testosteron<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Testosteron je anaboli\u010dni hormon, ki pomembno vpliva na <strong>izgubo ma\u0161\u010dobe<\/strong> in prispeva k oblikovanju mi\u0161ic. <strong>Vendar pa alkohol ta u\u010dinek ustavi<\/strong><\/span><strong><span title=\"\">.<\/span><\/strong>&nbsp;<span title=\"\"><span style=\"color: #ff6600;\">[13]<\/span> Ni\u017eja kot je raven testosterona v krvi, manj\u0161e so mi\u0161ice. V eni izmed \u0161tudij so zdravim mladim mo\u0161kim dajali 1,5 g etanola na kilogram telesne te\u017ee. Ugotovljeno je bilo, da se jim je raven testosterona med 10. in 16. uro <strong>v povpre\u010dju zni\u017eala za 23%<\/strong>, potem ko so za\u010deli piti<\/span><span title=\"\">.<\/span>&nbsp;<span title=\"\"><span style=\"color: #ff6600;\">[12]<\/span> <\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Pri mo\u0161kih, ki so odvisni od alkohola, se ne ka\u017eejo samo bistveno ni\u017eje ravni testosterona, ampak tudi vi\u0161ja raven estrogena. Visoka raven estrogena je razlog, da mo\u0161ki, ki u\u017eivajo ve\u010dje koli\u010dine alkohola, razvijejo <strong>ginekomastijo ali tako imenovane mo\u0161ke prsi<\/strong><\/span><span title=\"\">.<\/span><\/span> <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kortizol<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">\u0160tudije ka\u017eejo, da alkohol mo\u010dno vpliva tudi na <strong>stresni hormon &#8211; kortizol.<\/strong> Visoke ravni tega hormona <strong>negativno vplivajo ne samo na regeneracijo<\/strong>, ampak tudi na povi\u0161an krvni tlak. Pri dolgotrajno povi\u0161anih ravneh lahko prispeva tudi k <strong>razvoju diabetesa in skladi\u0161\u010denju nevarnih visceralnih ma\u0161\u010dob<\/strong>. Ena od \u0161tudij je pokazala, da se je kortizol v 4 urah po zadnji pija\u010di zvi\u0161al za do 152%. Tako so dokazali, da alkohol pove\u010da raven stresnega hormona kortizola, kar lahko <strong>zni\u017ea raven rastnega hormona<\/strong> tudi do 72%.<\/span> <span style=\"color: #ff6600;\">[14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Unicuje_imunski_sistem\"><\/span>6. Uni\u010duje imunski sistem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imunski sistem je sestavljen iz ogromnega \u0161tevila celic, tkiv in prena\u0161alcev, ki igrajo klju\u010dno vlogo pri <strong>za\u0161\u010diti telesa<\/strong> pred oku\u017ebami. Mo\u010dan imunski sistem ne pove\u010da le zmogljivosti med treningom, ampak tudi pomaga \u0161portnikom, da se <strong>izognejo boleznim in po\u0161kodbam.<\/strong> Le te lahko prepre\u010dijo izgorevanje ma\u0161\u010dob in rast mi\u0161ic. Alkohol, zlasti u\u017eivanje ve\u010djih koli\u010din alkohola, <strong>lahko po\u0161koduje sicer mo\u010dan imunski sistem.<\/strong> <span style=\"color: #ff6600;\">[16] [17]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_kamca_7.jpg\" alt=\"Alkohol uni\u010duje imunski sistem\" width=\"843\" height=\"567\" title=\"Alkohol uni\u010duje imunski sistem\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Kot smo \u017ee omenili, alkohol ni prehranski vir kalorij. <strong>Zmanj\u0161uje raven vitaminov skupine B, cinka, magnezija<\/strong> in drugih pomembnih vitaminov in mineralov. To lahko povzro\u010di, da imunost za\u010dne <strong>s\u010dasoma trpeti zaradi slabe prehrane<\/strong>. Kadarkoli u\u017eivate alkohol, poskrbite tudi za potrebne <strong><a href=\"https:\/\/gymbeam.si\/vitamini\" target=\"_blank\" aria-label=\"vitamine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamine<\/a> in <a href=\"https:\/\/gymbeam.si\/minerali-1\" target=\"_blank\" aria-label=\"minerale. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerale.<\/a><\/strong><\/span><\/span><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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Spijmo_%E2%80%9Csamo_enega%E2%80%9D\"><\/span>Spijmo &#8220;samo enega&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Povejte resnico, ste \u017ee kdaj uporabili to la\u017e? <em>&#8220;Draga, spil bom samo enega&#8221;<\/em>, toda eden nedvomno pomeni dva, dva postaneta trije in tako lahko nadaljujemo v nedogled. Zato je pomembno vedeti, da lahko <strong>\u017ee en kozar\u010dek<\/strong> povzro\u010di resne te\u017eave na poti do zdravega na\u010dina \u017eivljenja. Ali na primer veste, koliko kalorij se skriva v eni <strong>steklenici \u0161ampanjca?<\/strong> Natanko toliko kot v polovici pizze.<\/span><span title=\"\"> <span style=\"color: #ff6600;\">[19]<\/span> Oglejte si, koliko kalorij vsebuje kozarec obi\u010dajne alkoholne pija\u010de:<\/span><\/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><strong>Pija\u010da<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Koli\u010dina<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Kalorije<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160ampanjec<\/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\">Rde\u010de vino<\/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\">Belo vino<\/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\">Rum 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\">Vodka 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\">Pivo 10<strong>\u00b0<\/strong><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Se_nekaj_dodatnih_nasvetov\"><\/span>\u0160e nekaj dodatnih nasvetov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S tem \u010dlankom vsekakor nismo \u017eeleli povedati, kako slab je alkohol in da ga ne bi smeli nikoli piti. Pomembno pa je, da se zavedate, da ima \u0161tevilne negativne u\u010dinke, zato morate <strong>k pitju zagotovo pristopiti previdno.<\/strong> \u010ce pa se na naslednji zabavi vseeno odlo\u010dite za pija\u010do in se \u017eelite izogniti zgoraj omenjenim negativnim u\u010dinkom alkohola, poskusite z <strong>na\u0161imi nasveti:<\/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\"><li>Pri u\u017eivanju alkohola se <strong>izogibajte hrani z veliko vsebnostjo ogljikovih hidratov in ma\u0161\u010dob<\/strong>. Dr\u017eite se raje beljakovin in zelenjave.<\/li><li><strong>Raje spijte kozarec belega suhega vina<\/strong>, ki ima manj kalorij in vsebuje manj alkohola.<\/li><li><strong>Izogibajte se me\u0161anim pija\u010dam<\/strong>, saj vsebujejo veliko sladkorja in so okusne, zaradi \u010desar prav gotovo ne boste mogli ostati pri enem samem kozarcu.<\/li><li>Na splo\u0161no morate zau\u017eiti <strong>najve\u010d 5 g alkohola na kilogram telesne te\u017ee<\/strong>. Ta koli\u010dina vas bo obvarovala pred negativnimi u\u010dinki, povezanimi s pove\u0161enjem mi\u0161ic, kopi\u010denjem ma\u0161\u010dob in te\u017eavami z zmogljivostjo.<\/li><li>\u010ce se morate odlo\u010diti, ali boste pili alkohol pred vadbo ali po njej, izberite <strong>u\u017eivanje po treningu<\/strong>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/group-of-people-doing-cheers-544961.jpg\" alt=\"Alkohol vsebuje veliko kalorij\" width=\"843\" height=\"562\" title=\"Alkohol vsebuje veliko kalorij\"\/><\/figure><\/div>\n\n\n\n<p>Verjamemo, da ste dobili vse potrebne informacije <strong>o vplivih alkohola na \u0161portnike v smislu pove\u010danja mi\u0161ic in huj\u0161anja.<\/strong> \u010ce vam je bil \u010dlanek v\u0161e\u010d, bomo veseli, \u010de ga podprete tako, da ga <strong>v\u0161e\u010dkate in delite<\/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>Alkohol ima ve\u010d \u0161kodljivih u\u010dinkov na telesno zmogljivost in telo \u0161portnikov. Izvedite, zakaj teko\u010de kalorije povzro\u010dajo pove\u010danje telesne te\u017ee in izgubo mi\u0161ic.<\/p>\n","protected":false},"author":25,"featured_media":79682,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6627,7191,7215,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-248402","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hidracija","9":"tag-rast-misicne-mase-sl","10":"tag-regeneracija-sl","11":"tag-zdrav-zivljenjski-slog","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>Kako alkohol vpliva na huj\u0161anje, regeneracijo in rast mi\u0161ic? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Alkohol ima ve\u010d \u0161kodljivih u\u010dinkov na telesno zmogljivost in telo \u0161portnikov. 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