{"id":248430,"date":"2020-09-08T08:22:00","date_gmt":"2020-09-08T06:22:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=248430"},"modified":"2023-08-31T19:32:50","modified_gmt":"2023-08-31T17:32:50","slug":"jak-alkohol-wplywa-na-utrate-wagi-regeneracje-i-wzrost-miesni","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/jak-alkohol-wplywa-na-utrate-wagi-regeneracje-i-wzrost-miesni\/","title":{"rendered":"Jak alkohol wp\u0142ywa na utrat\u0119 wagi, regeneracj\u0119 i wzrost mi\u0119\u015bni?"},"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.pl\/blog\/jak-alkohol-wplywa-na-utrate-wagi-regeneracje-i-wzrost-miesni\/#1_Przyrost_wagi\" title=\"1. Przyrost wagi\">1. Przyrost wagi<\/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.pl\/blog\/jak-alkohol-wplywa-na-utrate-wagi-regeneracje-i-wzrost-miesni\/#2_Odwodnienie\" title=\"2. Odwodnienie\">2. Odwodnienie<\/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.pl\/blog\/jak-alkohol-wplywa-na-utrate-wagi-regeneracje-i-wzrost-miesni\/#3_Nizsza_produkcja_energii\" title=\"3. Ni\u017csza produkcja energii\">3. Ni\u017csza produkcja energii<\/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.pl\/blog\/jak-alkohol-wplywa-na-utrate-wagi-regeneracje-i-wzrost-miesni\/#4_Wzrost_masy_miesniowej_i_regeneracja_beda_gorsze\" title=\"4. Wzrost masy mi\u0119\u015bniowej i regeneracja b\u0119d\u0105 gorsze\">4. Wzrost masy mi\u0119\u015bniowej i regeneracja b\u0119d\u0105 gorsze<\/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.pl\/blog\/jak-alkohol-wplywa-na-utrate-wagi-regeneracje-i-wzrost-miesni\/#5_Obniza_poziom_gormonow\" title=\"5. Obni\u017ca poziom gormon\u00f3w\">5. Obni\u017ca poziom gormon\u00f3w<\/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.pl\/blog\/jak-alkohol-wplywa-na-utrate-wagi-regeneracje-i-wzrost-miesni\/#6_Niszczy_system_odpornosciowy\" title=\"6. Niszczy system odporno\u015bciowy\">6. Niszczy system odporno\u015bciowy<\/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.pl\/blog\/jak-alkohol-wplywa-na-utrate-wagi-regeneracje-i-wzrost-miesni\/#Chodzmy_%E2%80%9Ctylko_na_jednego%E2%80%9D\" title=\"Chod\u017amy &#8220;tylko na jednego&#8221;\">Chod\u017amy &#8220;tylko na jednego&#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.pl\/blog\/jak-alkohol-wplywa-na-utrate-wagi-regeneracje-i-wzrost-miesni\/#i\" title=\"&nbsp;\">&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Czy alkohol rzeczywi\u015bcie ma negatywny wp\u0142yw<\/strong> na wyniki na si\u0142owni?<strong> Wypicie drinka raz na jaki\u015b czas<\/strong> niekoniecznie oznacza katastrof\u0119, ale nie ma potrzeby aby przesadza\u0107. Przeczytaj kilka powod\u00f3w, dla kt\u00f3rych <strong>cz\u0119ste spo\u017cywanie alkoholu nie jest wskazane<\/strong> podczas pr\u00f3by schudni\u0119cia czy budowania masy mi\u0119\u015bniowej.<\/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_Przyrost_wagi\"><\/span>1. Przyrost wagi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Nie jest sekretem, \u017ce alkohol zawiera <strong>du\u017c\u0105 ilo\u015b\u0107 w\u0119glowodan\u00f3w oraz kalorii<\/strong>, kt\u00f3re prowadz\u0105 do przyrostu masy cia\u0142a. Jednak\u017ce, nie jest to jedyny pow\u00f3d, dla kt\u00f3rego Twoja waga pokazuje coraz to wi\u0119cej kilogram\u00f3w po upojnej nocy. Jakie s\u0105 jeszcze inne efekty spo\u017cywania alkoholu, kt\u00f3re r\u00f3wnie\u017c prowadz\u0105 do <strong>wzrostu Twojej wagi?<\/strong><\/span><\/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\">P\u0142ynne kalorie<\/h3>\n\n\n\n<p><strong>Alkohol mo\u017ce prowadzi\u0107 do przyrostu masy cia\u0142a nie tylko dlatego, \u017ce s\u0105 w nim kalorie. W jednym drinku mo\u017cna znale\u017a\u0107 nie tylko etanol &#8211; sa to r\u00f3wnie\u017c wszelkiego rodzaju dodatki, aby ulepsza\u0107 smak i barw\u0119. Zazwyczaj s\u0105 one w\u0142a\u015bnie pe\u0142ne w\u0119glowodan\u00f3w i cukr\u00f3w. Dodatkowo, im mocniejszy alkohol, tym wi\u0119cej kalorii znajduje si\u0119 w nim.<\/strong> <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>Napoje zawieraj\u0105ce alkohol <strong>blokuj\u0105 metabolizm<\/strong>, a jest tak dlatego, \u017ce po jego spo\u017cyciu twoje cia\u0142o ma problem z rozk\u0142adaniem t\u0142uszczu. <strong>To w\u0142a\u015bnie dlatego kalorie pochodz\u0105ce z alkoholu s\u0105 okre\u015blane jako puste.<\/strong> Oznacza to, <strong>\u017ce nie ma w nich warto\u015bci od\u017cywczych<\/strong> korzystnych dla zdrowego metabolizmu. <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>We\u017amy na przyk\u0142ad <strong>drinki<\/strong> &#8211; zawieraj\u0105 one nie tylko alkohol, ale tak\u017ce innego rodzaju p\u0142yny, <strong>kt\u00f3re zwi\u0119kszaj\u0105 ca\u0142kowite spo\u017cycie kalorii.<\/strong> Koktajle takie jak na przyk\u0142ad Pi\u00f1a colada maj\u0105 w sobie t\u0142uszcze, natomiast wino i piwo to du\u017ca dawka w\u0119glowodan\u00f3w. W\u0142a\u015bnie te czynniki cz\u0119sto prowadz\u0105 do \u201epiwnego brzucha\u201d. Pozbycie si\u0119 go nie nale\u017cy do prostych zada\u0144 i b\u0119dzie ci\u0119 kosztowa\u0107 du\u017co czasu i wymagaj\u0105cych \u0107wicze\u0144 na si\u0142owni. <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=\"How does alcohol affect weight loss, muscle regeneration and growth?\" width=\"843\" height=\"562\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Wi\u0119kszy apetyt<\/h3>\n\n\n\n<p>Innym powodem, przez kt\u00f3ry przyrost masy cia\u0142a jest efektem piciem alkoholu, jest <strong>przejadanie si\u0119<\/strong>. Na pewno nieraz zauwa\u017cy\u0142e\u015b, \u017ce tw\u00f3j <strong>apetyt gwa\u0142townie wzrasta<\/strong> zawsze, kiedy jeste\u015b po ,,ci\u0119\u017ckiej&#8221; nocy. <strong>Alkohol zwi\u0119ksza apetyt<\/strong>, wi\u0119c je\u015bli zdecydujesz si\u0119 pi\u0107, prawdopodobnie si\u0119gniesz po znacznie wi\u0119cej jedzenia. Ponadto wysoki poziom alkoholu we krwi <strong>utrudnia ocen\u0119 sytuacji<\/strong> i sprawia, \u017ce wolisz je\u015b\u0107 <strong>wysokokaloryczne i niezdrowe jedzenie<\/strong> ni\u017c co\u015b zdrowego. <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=\"How does alcohol affect weight loss, muscle regeneration and growth?\" width=\"843\" height=\"498\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">T\u0142uszcz i w\u0105troba<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Zbyt du\u017ca dawka alkoholu prowadzi do odk\u0142adania si\u0119 <strong>t\u0142uszczu w w\u0105trobie<\/strong>. T\u0142uszcz ten nie b\u0119dzie rozk\u0142adany przez Twoje cia\u0142o i mo\u017ce odk\u0142ada\u0107 si\u0119 w niepo\u017c\u0105danych miejscach. Alkohol mo\u017ce te\u017c wp\u0142ywa\u0107 <strong>w negatywny spos\u00f3b na system nerwowy.<\/strong>&nbsp;<\/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    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28095,180,29851,46117,44248,49672,30340,33148,33505\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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_Odwodnienie\"><\/span>2. Odwodnienie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alkohol mo\u017ce <strong>pogarsza\u0107 stan odwodnienia<\/strong>, poniewa\u017c wp\u0142ywa na funkcjonowanie nerek i zak\u0142\u00f3ca regulacj\u0119 elektrolit\u00f3w i p\u0142yn\u00f3w w organi\u017amie. Ponadto, alkohol ma dzia\u0142anie moczop\u0119dnie, powoduj\u0105c <strong>cz\u0119stsze wizyty w toalecie.<\/strong> Jednak\u017ce, w moczu wyp\u0142ukiwani jest nie tylko alkohol i woda, ale tak\u017ce wa\u017cne sk\u0142adniki od\u017cywcze, kt\u00f3rych organizm nie zd\u0105\u017cy\u0142 przyswoi\u0107. Kiedy cia\u0142o jest odwodnione, zwi\u0119ksza to r\u00f3wnie\u017c prawdopodobie\u0144stwo uszkodzenia uk\u0142adu ruchowego. Mo\u017ce to ostatecznie doprowadzi\u0107 do zaprzestania swojego planu treningu i efekt\u00f3w p\u0142yn\u0105cych z jego uprawiania<span class=\"tlid-translation translation\" lang=\"en\">. <span style=\"color: #ff6600;\">[4] [5]<\/span> Aby dowiedzie\u0107 si\u0119 wi\u0119cej o odwodnieniu, przeczytaj nasz <a href=\"https:\/\/gymbeam.pl\/blog\/nawadnianie-przed-podczas-oraz-po-treningu-i-jak-uniknac-odwodnienia\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">artyku\u0142 o tym, jak wa\u017cne jest spo\u017cywanie p\u0142yn\u00f3w<\/a>.<\/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=\"How does alcohol affect weight loss, muscle regeneration and growth?\" width=\"843\" height=\"562\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Nizsza_produkcja_energii\"><\/span>3. Ni\u017csza produkcja energii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>W niekt\u00f3rych przypadkach <strong>spo\u017cywanie alkoholu mo\u017ce niekorzystnie wp\u0142ywa\u0107 na syntez\u0119 glikogenu<\/strong>, kt\u00f3ry odgrywa wa\u017cn\u0105 rol\u0119 w \u0107wiczeniach i jest g\u0142\u00f3wnym \u017ar\u00f3d\u0142em energii. Nie jest to jednak jedyny niekorzystny efekt alkoholu &#8211; alkohol mo\u017ce przyczynia\u0107 si\u0119 do <strong>wy\u017cszego ci\u015bnienia szybszej akcji serca<\/strong>, co mo\u017ce powodowa\u0107 znacznie mniej efektywny trening i ni\u017csz\u0105 motywacj\u0119 podczas \u0107wicze\u0144 aerobowych. <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>Badania wykaza\u0142y r\u00f3wnie\u017c, \u017ce sportowcy, kt\u00f3rzy spo\u017cywaj\u0105 alkohol po treningu <strong>maj\u0105 gorsz\u0105 syntez\u0119 bia\u0142ek<\/strong> w por\u00f3wnaniu ze sportowcami, kt\u00f3rzy w og\u00f3le nie pij\u0105. Synteza bia\u0142ek odpowiedzialna jest za wzrost mi\u0119\u015bni i pomaga w ich regeneracji. Jednak naukowcy twierdz\u0105 te\u017c, \u017ce istnieje <strong>zale\u017cno\u015b\u0107 pomi\u0119dzy dawk\u0105 alkoholu a syntez\u0105 bia\u0142ek<\/strong> &#8211; czyli synteza jest tym gorsza, im wi\u0119cej spo\u017cywasz alkoholu.&nbsp;<span style=\"color: #ff6600;\">[6] [7]<\/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=\"How does alcohol affect weight loss, muscle regeneration and growth?\" width=\"843\" height=\"562\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Dodatkowo, nale\u017cy pami\u0119ta\u0107 o klasycznym <strong>kacu po ci\u0119\u017ckiej nocy.&nbsp;<\/strong>B\u00f3l g\u0142owy, brzucha czy zm\u0119czenie to jedne z najcz\u0119stszych powod\u00f3w, dla kt\u00f3rych opuszcza si\u0119 trening. Jak dobrze wiemy,&nbsp;<strong>opuszczanie treningu = mniejsza motywacja. <\/strong>Jest te\u017c wielce prawdopodobne, \u017ce nast\u0119pna wizyta w si\u0142owni b\u0119dzie przez to op\u00f3\u017aniona. <span style=\"color: #ff6600;\">[6]<\/span>&nbsp;Jednym z rozwi\u0105za\u0144 w takiej sytuacji jest&nbsp;<a href=\"https:\/\/gymbeam.pl\/napoje\" target=\"_blank\" aria-label=\"RTD pre-workout drink (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">RTD pre-workout drink<\/a>&nbsp;lub&nbsp;<a href=\"https:\/\/gymbeam.pl\/napoje-jonowe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elektolity<\/a>.<\/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_Wzrost_masy_miesniowej_i_regeneracja_beda_gorsze\"><\/span>4. Wzrost masy mi\u0119\u015bniowej i regeneracja b\u0119d\u0105 gorsze<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Alkohol ma bardzo negatywny wp\u0142yw je\u015bli chodzi o wzrost mi\u0119\u015bni. Wynika to z <strong>syntezy bia\u0142ek<\/strong>, kt\u00f3re s\u0105 si\u0142\u0105 nap\u0119dow\u0105 we wzro\u015bcie mi\u0119\u015bni i regeneracji cia\u0142a podczas \u0107wicze\u0144. Wed\u0142ug bada\u0144, spo\u017cywanie alkoholu <strong>pogarsza regeneracj\u0119&nbsp;<\/strong>mi\u0119\u015bni. Tempo syntezy bia\u0142ek spad\u0142o w szczeg\u00f3lno\u015bci tym, kt\u00f3zy <strong>spo\u017cyli du\u017c\u0105 ilo\u015b\u0107 alkoholu<\/strong> w ci\u0105gu 8 godzin po wysi\u0142ku. Zw\u0142aszcza w tych przypadkach, gdy uczestnicy nie spo\u017cywali bia\u0142ka w og\u00f3le. Naukowcy doszli r\u00f3wnie\u017c do wniosku, \u017ce nie da si\u0119 przezwyci\u0119\u017cy\u0107 <strong>negatywnego wp\u0142ywu alkoholu na syntez\u0119 bia\u0142ka zwi\u0119kszon\u0105 dawk\u0105 protein<\/strong>.&nbsp;<\/span><span style=\"color: #ff6600;\">[8] [9]<\/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=\"How does alcohol affect weight loss, muscle regeneration and growth?\" width=\"843\" height=\"562\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Drugim powodem, dla kt\u00f3rego alkohol <strong>\u017ale wp\u0142ywa na wzrost mi\u0119\u015bni&nbsp;<\/strong>jest to,&nbsp;<strong>\u017ce ma negatywny wp\u0142yw na rozk\u0142ad&nbsp;<\/strong>wa\u017cnych <strong>sk\u0142adnik\u00f3w od\u017cywczych<\/strong> takich jak \u017celazo i wap\u0144, kt\u00f3re zwi\u0105zane s\u0105 z uj\u0119drnianiem mi\u0119\u015bni oraz odpoczynkiem.<\/span><\/span>&nbsp;<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_Obniza_poziom_gormonow\"><\/span>5. Obni\u017ca poziom gormon\u00f3w<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Spo\u017cywanie alkoholu mo\u017ce drastycznie <strong>obni\u017cy\u0107&nbsp;<\/strong>lub&nbsp;<strong>zwi\u0119kszy\u0107&nbsp;<\/strong>poziom niekt\u00f3rych wa\u017cnych hormon\u00f3w. W jaki spos\u00f3b alkohol wp\u0142ywa na nie w&nbsp;<strong>negatywnym&nbsp;<\/strong>znaczeniu?<\/span><\/span><\/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=\"How does alcohol affect weight loss, muscle regeneration and growth?\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/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\">Hormon wzrostu<\/h3>\n\n\n\n<p>Hormon wzrostu stymuluje syntez\u0119 bia\u0142ek przed i po treningu. Dodatkowo, w du\u017cym stopniu wp\u0142ywa na regulowanie metabolizmu, a alkohol mo\u017ce w tym przeszkadza\u0107.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hormon wzrostu wytwarzany jest g\u0142\u00f3wnie p\u00f3\u017an\u0105 noc\u0105, dlatego spo\u017cywanie alkoholu, cz\u0119sto \u017ale wp\u0142ywaj\u0105c na Tw\u00f3j sen, wp\u0142ywa te\u017c na jego wytwarzanie.&nbsp;rowth hormone is secreted mainly during the late night hours.&nbsp;Alkohol mo\u017ce zredukowa\u0107 wytwarzanie hormonu wzrostu a\u017c oo 70%. <span style=\"color: #ff6600;\">[10] [11]<\/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 to hormon anaboliczny, kt\u00f3ry znacz\u0105co wp\u0142ywa na <strong>utrat\u0119 t\u0142uszczu<\/strong> i przyczynia si\u0119 do modelowania mi\u0119\u015bni. <strong>Alkohol zatrzymuje to dzia\u0142anie.<\/strong><\/span> <span title=\"\"><span style=\"color: #ff6600;\">[13]<\/span> Im ni\u017cszy poziom testosteronu we krwi, tym mniejsze mi\u0119\u015bnie. W jednym z bada\u0144 zdrowym, m\u0142odym m\u0119\u017cczyznom podano 1,5 g etanolu na kilogram masy cia\u0142a. Stwierdzono, \u017ce ich poziom testosteronu <strong>spad\u0142 \u015brednio o 23% (mi\u0119dzy 10 rano a 16, po rozpocz\u0119ciu picia).<\/strong><\/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=\"\">U m\u0119\u017cczyzn uzale\u017cnionych od alkoholu wykazano nie tylko znacznie ni\u017csze poziomy testosteronu, ale r\u00f3wnie\u017c zwi\u0119kszone poziomy estrogenu. Estrogenu jest przyczyn\u0105, dla kt\u00f3rej u m\u0119\u017cczyzn pij\u0105cych du\u017co alkoholu rozwija si\u0119&nbsp;<strong>ginekomastia lub tak zwane ,,m\u0119skie piersi|.<\/strong><\/span><\/span>&nbsp;<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\">Kortyzol<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Badania dowodz\u0105, \u017ce alkohol ma tak\u017ce znaczny wp\u0142yw na <strong>hormon stresu &#8211; kortyzol.&nbsp;<\/strong>Im wi\u0119cej kortyzolu, tym&nbsp;<strong>gorsza regeneracja mi\u0119\u015bni&nbsp;<\/strong>oraz wy\u017csze ci\u015bnienie krwi. W d\u0142u\u017cszym okresie prowadzi to do&nbsp;<strong>mo\u017cliwej cukrzycy lub odk\u0142adania si\u0119 t\u0142uszczu trzewnego.&nbsp;<\/strong>Jedno z bada\u0144 wykaza\u0142o, \u017ce 4 godziny po ostatnim drinki, poziom kortyzolu by\u0142 zwi\u0119kszony a\u017c do 152%.Dlatego te\u017c stwierdzono, \u017ce alkohol mo\u017ce powodowa\u0107 wzrost hormonu stresu, co mo\u017ce spowodowa\u0107 spadek poziomu&nbsp;<strong>hormonu wzrostu o a\u017c 72%.&nbsp;<\/strong><\/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_Niszczy_system_odpornosciowy\"><\/span>6. Niszczy system odporno\u015bciowy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">System odporno\u015bciowy sk\u0142ada si\u0119 z wielu kom\u00f3rek, kt\u00f3re odgrywaj\u0105 kluczow\u0105 rol\u0119 je\u015bli chodzi o <strong>ochron\u0119 cia\u0142a&nbsp;<\/strong>przed infekcjami. Silna odporno\u015b\u0107 to nie tylko lepsze osi\u0105gi podczas \u0107wicze\u0144 &#8211; to tak\u017ce <strong>ochrona przed chorobami i kontuzjami.&nbsp;<\/strong><\/span> <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=\"How does alcohol affect weight loss, muscle regeneration and growth?\" width=\"843\" height=\"567\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Jak ju\u017c wspominali\u015bmy, alkohol to nie zdrowe \u017ar\u00f3d\u0142o kalorii. <strong>Obni\u017ca poziomy witamin, cynku oraz magnezu&nbsp;<\/strong>a tak\u017ce innych witamin i minera\u0142\u00f3w. Przez to odporno\u015b\u0107 r\u00f3wnie\u017c <strong>mo\u017ce ulec pogorszeniu<\/strong>. Je\u015bli spo\u017cywasz alkohol, pami\u0119taj o uzupe\u0142nieniu odpowiednich&nbsp;<strong><a href=\"https:\/\/gymbeam.pl\/witaminy\" class=\"ek-link\">witamin<\/a> i <a href=\"https:\/\/gymbeam.pl\/mineraly\" class=\"ek-link\">minera\u0142\u00f3w<\/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=\"Chodzmy_%E2%80%9Ctylko_na_jednego%E2%80%9D\"><\/span>Chod\u017amy &#8220;tylko na jednego&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Przyznaj si\u0119, czy kiedykolwiek tak powiedzia\u0142e\u015b? Nagle jeden drink zamienia si\u0119 w dwa, dwa zamieniaj\u0105 si\u0119 w trzy i tak dalej. Trzeba zda\u0107 sobie spraw\u0119 z tego, \u017ce nawet <strong>jeden shot<\/strong> mo\u017ce pokrzy\u017cowa\u0107 Twoje zdrowe plany. Wiesz, ile kalorii znajduje si\u0119&nbsp;<strong>w jednej butelce szampana?&nbsp;<\/strong>Tyle samo, co w po\u0142owie pizzy<\/span><span title=\"\">.<\/span><span title=\"\"> <span style=\"color: #ff6600;\">[19]<\/span>&nbsp;Zobacz, jak rozk\u0142adaj\u0105 si\u0119 kalorie w niekt\u00f3rych napojach alkoholowych:<\/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>Nap\u00f3j<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Ilo\u015b\u0107<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Kalorie<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Szampan<\/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\">Wino czerwone<\/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\">Wino bia\u0142e<\/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\">W\u00f3dka 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\">Piwo 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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"i\"><\/span>&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span title=\"\">Ten artyku\u0142 nie jest po to, \u017ceby nak\u0142oni\u0107 Ci\u0119 do ca\u0142kowitego odmawiania spo\u017cywania alkoholu. Jednak\u017ce, warto pami\u0119ta\u0107 ile negatywnych skutk\u00f3w wynika z jego picia.&nbsp;<strong>Nale\u017cy zachowa\u0107 umiar.<\/strong> Je\u015bli jednak rozpoczniesz kolejn\u0105 imprez\u0119 od drinka, <strong>pami\u0119taj aby:<\/strong><\/span><\/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><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\"><strong>uwa\u017ca\u0107 na jedzenie o wysokiej zawarto\u015bci w\u0119glowodan\u00f3w oraz t\u0142uszczu<\/strong>&nbsp;kiedy spo\u017cywasz alkohol. Trzymaj si\u0119 bia\u0142ka oraz warzyw<\/span><\/span><\/li><li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">postaw na bia\u0142e wytrawne wino<\/span><\/span><\/strong><\/li><li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">nie pij drink\u00f3w&nbsp;<\/span><\/span><\/strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">poniewa\u017c zawieraj\u0105 du\u017co cukru i nie sko\u0144czy si\u0119 na jednym<\/span><\/span><\/li><li>powinno spo\u017cywa\u0107 si\u0119 maksymalnie <strong>5g alkoholu na 1kg masy cia\u0142a.<\/strong> Dzi\u0119ki temu unikniesz skutk\u00f3w ubocznych<\/li><li><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Je\u015bli ju\u017c decydujesz si\u0119 na picie, <strong>spo\u017cywaj alkohol po treningu<\/strong><\/span><\/span><\/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=\"How does alcohol affect weight loss, muscle regeneration and growth?\" width=\"843\" height=\"562\" title=\"How does alcohol affect weight loss, muscle regeneration and growth?\"\/><\/figure><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Mamy nadziej\u0119, \u017ce ju\u017c wiesz jak podchodzi\u0107 do spo\u017cywania alkoholu i w jaki spos\u00f3b wp\u0142ywa on na wyniki sportowc\u00f3w <strong>je\u015bli chodzi o przyrost masy mi\u0119\u015bniowej oraz utrat\u0119 wagi<\/strong>. <\/span>&nbsp;Je\u015bli podoba Ci si\u0119 ten artyku\u0142,&nbsp;<strong>polub go i udost\u0119pnij<\/strong><span title=\"\">.<\/span><\/span><\/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 mo\u017ce negatywnie wp\u0142ywa\u0107 na nasz wyniki oraz cia\u0142o sportowc\u00f3w. Dowiedz si\u0119, dlaczego kalorie w p\u0142ynie powoduj\u0105 przyrost wagi oraz spadek masy mi\u0119\u015bniowej<\/p>\n","protected":false},"author":25,"featured_media":79679,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[129],"tags":[6625,7213,7189,7639],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-248430","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta-i-zdrowy-styl-zycia","8":"tag-nawodnienie","9":"tag-regeneracja","10":"tag-wzrost-masy-miesniowej","11":"tag-zdrowy-tryb-zycia","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>Jak alkohol wp\u0142ywa na utrat\u0119 wagi, regeneracj\u0119 i wzrost mi\u0119\u015bni? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Alkohol mo\u017ce negatywnie wp\u0142ywa\u0107 na nasz wyniki oraz cia\u0142o sportowc\u00f3w. 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