There is a growing trend of athletes consuming alcohol after exercise. Whether it is to celebrate a win, nurse a loss, or just to let loose with teammates or friends, athletes are consuming more alcohol after exercise on a more regular basis. But it’s not only elite athletes enjoying a celebratory beverage after a game or practice, all kinds of athletes, even those who only run a couple of times a week, are indulging, and, usually, without knowing the risks.
One of the most important resources we have is glycogen. Glycogen is the stored form of glucose found in the muscle tissue and other areas of the body that is broken down into sugar and then ATP to provide the energy for our muscles to contract and for us to move. Without sufficient stores of glycogen in the muscle tissue, performance and endurance suffer. During exercise, glycogen is depleted, and the intensity of the exercise determines how quickly muscle stores are utilized. In other words, sprinting will deplete muscle glycogen much faster than jogging will. Once glycogen stores have been depleted, they need to be replenished. The most efficient way to do this is to consume a carbohydrate rich meal after exercise, when muscles absorb sugar more quickly and easily, focusing mainly on high glycemic carbohydrates which enter the bloodstream more rapidly.
While this may seem easy to do, many people struggle, sometimes because of alcohol consumption. Some studies have shown that the consumption of alcohol after exercise inhibits the muscle’s ability to take in and use sugar while also decreasing the rate at which the sugar is absorbed. Another study showed that consuming alcohol may also increase the body’s insulin response, causing the sugar to leave the blood before it can reach the muscle tissue. Overall, however, it seems that these effects are mainly short-term, as all of the studies found that the subjects’ glycogen stores were fully replenished after a 24-hour recovery period regardless of alcohol consumption.
If you choose to indulge in alcohol after you exercise, it is not likely to have any significant negative impacts on your performance or glycogen stores so long as you consume it responsibly. Some researchers have theorized that people engaging in binge drinking after exercise could suffer from depleted glycogen stores because the alcohol would replace the necessary carbohydrates they would otherwise consume. Therefore, consuming a moderate amount of alcohol, one drink per day for women and two for men, with adequate amounts of carbohydrates following a workout should have no negative effect on your performance and recovery.
Meghan Dempsey – ASU Dietetic Intern
Heather Casey MS, RD, LDN – Clinical Registered Dietitian
Burke, L. M., Collier, G. R., Broad, E. M., Davis, P. G., Martin, D. T., Sanigorski, A. J., & Hargreaves, M. (2003). Effect of alcohol intake on muscle glycogen storage after prolonged exercise. Journal of Applied Physiology, 95(3), 983–990. doi: 10.1152/japplphysiol.00115.2003
Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews, 76(4), 243–259. doi: 10.1093/nutrit/nuy001
Vella, L. D., & Cameron-Smith, D. (2010). Alcohol, Athletic Performance and Recovery. Nutrients, 2(8), 781–789. doi: 10.3390/nu2080781
Listed below are the upcoming nutrition events for March and April. Check back often for updates and more information. Schedule is subject to change.
Monday March 2nd – Taste Testing 10-12pm (lobby)
Monday March 9th – Lunch & Learn with Bingo
Wednesday March 11th – Taste Testing 9-11am (lobby)
Mondays March 16th – April 6th Kids Cooking Camp
Tuesday March 17th – Taste Testing (Leprechaun Muffins) – lobby
Monday March 23rd 11am Nutrition for the Aging Talk
Thursday March 26th Taste Testing (lobby)
Monday March 30th 10-12pm Taste Testing (lobby)
April 20th Cooking School (5:30pm)
April 27th Cooking School (5:30pm)
April 29th Nutrition for Inflammation and Arthritis Talk
If you have questions or would like more information please use the form below.
Added sugars, which are essentially extra calories with no extra nutrition, are found in many prepackaged and processed foods. High levels of added sugar can lead to weight gain and other health complications. Many foods, such as fruits, vegetables, grains, and dairy, naturally contain sugar. However, these foods also contain vitamins, minerals, fiber, and other nutrients to nourish your body, making them a better choice over added sugars. Here are 9 tips for cutting down on added sugars to improve your health and maintain a healthy weight.
- Cut out table sugar including syrup, honey, and molasses. Try cutting the usual amount of sugar you add to things like cereal or coffee by half and wean down from there.
- Swap out the soda. Try swapping out your soda for sparkling water or green tea, or try cutting down on your usual number of sodas per day.
- Eat fresh, frozen, dried or canned fruits in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup. Drain and rinse in a colander to remove excess syrup or juice.
- Compare food labels and choose products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars. Added sugars can be identified in the ingredients list.
- Add fruit. Instead of adding sugar to cereal or oatmeal, try fresh fruit (bananas, cherries or strawberries) or dried fruit (raisins, cranberries or apricots).
- Cut back on serving size. When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often, you won’t notice the difference.
- Try extracts. Instead of adding sugar in recipes, use extracts like almond, vanilla, orange or lemon to add flavor.
- Replace sugar completely. Enhance foods with spices instead of sugar. Try ginger, allspice, cinnamon or nutmeg.
- Substitute. Switch out sugar with unsweetened applesauce or mashed bananas in recipes (use equal amounts).
by Abby Wilkerson
By Horton Doughton, MS, CSCS, Fitness Leader
The holiday season is upon us! It is a time of celebration, a time of thankfulness, and a time of merrymaking. With all the food, fun and friends, surrounding us this time of year it can be difficult to find time to go to the gym and exercise. However, that is not necessarily a problem. There are a great many things one can do at home in order to stay fit, even if you are pressed for time. Let’s discuss a few together.
Walking can be a great way to burn some calories when on a trip seeing family or friends. Just get those feet moving one in front of the other, go to a place, and then come back! It really is that simple. It can also provide an opportunity for conversations. Staying at home? That’s fine too. Simply take a few laps around the house for some extra activity.
2. Taking the Stairs
Pressed for time? It’s cold outside? Don’t know what to do? There is a solution: go up and down the stairs. Yes, that’s right. Stair climbing can be a super great way to get exercise and strengthen your legs. All you have to do is go up and down the stairs for a while and you will be worn out in no time! Make sure to hold onto the railing – slipping is not fun.
3. Picking Stuff Up
Turkeys, boxes, bikes, bags, cans…the world is full of heavy things and we can pick them up! Just grab something and lift it off of the ground. Then, put it back down again. Now, pick it up again. See, wasn’t that great? You can use this tried-and-true technique to strengthen your legs, back, arms…just about everything. Try lifting those cans of green beans over your head a few times. Grab that box in the living room and hoist it to the hip(with proper form, of course). The world is your weight room, and there is no shortage of challenges.
4. Jogging in Place
Watching TV? Why not make things more exciting by getting those feet moving? Keep enjoying your favorite holiday programming, just stand up and pump those legs. It really adds up!
5. Doing Push-ups
Have a spare 30 seconds? I did. I just paused from writing this article to do some push-ups. (I really did! Just ask me.) You too can do the same! Take a minute and challenge yourself with a pushing task. You can even do it with family and friends. Do push-ups on a counter, on the floor, on the bed… the options are limitless.
6. Sitting down and getting up
We’ve all done it before: sitting. At some point, we will have to stand up again. So, why not right now? If we simply shrink the time between sitting down and standing up to just a second or two, we can suddenly have a super fun workout we can take anywhere! It does not have to be long. Just sit down and stand up repeatedly for a minute and you will feel the fun!
The Holidays are full of music, and that is a good thing. It is easy to feel the rhythm and excitement in the air from our favorite melodies. So, why not get moving to the sound of the beat? Stand up, move those feet, and suddenly you are getting some great exercise and having tons of fun in the process.
8. Shoveling Snow
Winter weather may grace our doors this year, and that is great news. It means you have your very own customized workout delivered right to your door! Grab that snow shovel and dig our way out. You will work up a sweat in no time while performing this super fun, and very practical, task.
The Holidays can create many barriers to our normal exercise routines, but that does not mean there aren’t tons of ways to get in some exercise. The fitness options just around one’s home are nearly endless; all it takes is the right outlook. These festive fitness opportunities all matter. A minute of standing up and sitting down is infinitely better than not doing anything. Climbing the stairs an extra time is infinitely better than doing nothing at all. Lifting up that strange box in the corner is infinitely better training for your muscles than staying still.
Every step counts, every minute matters, and everything you lift adds up. I encourage you this year to focus on what you can do over the holidays, and use the world around you for some fitness fun.
Until next time,
Strength training and cardio are important aspects of any well-rounded exercise regimen, but many people skip over the most important parts of an exercise routine: the warm up and the cool down.
Why is it important?
- Gradually increases body temperature and blood flow to the muscles
- Prepares muscles, including the heart, for exercise
- Reduces risk of muscular injury
How should I warm up?
- Focus on larger muscle groups first, then move to smaller muscles or activity-specific exercises
- Start at a slower pace and gradually build up your speed and intensity
- Include dynamic movements to elongate muscles and increase joint range of motion
- Start with a walk or bike ride and slowly increase your speed for five to ten minutes
- For stretching, start with a small range of motion and work up to moving a joint in a full range of motion
Why is it important?
- Allows the body to safely transition from exercising back to a steady state of rest
- Gradually reduces heart rate, breathing, and body temperature
- Helps muscles return to optimal length and prevents pooling of blood to certain extremities, which prevents your blood pressure from dropping too rapidly
- Helps prevent muscles soreness and reduces risk of injury
How should I cool down?
- Cooling down should last between five and ten minutes and incorporate tapering off dynamic movements, such as a slow jog moving into a walking pace
- Use static stretches when cooling down, which involves holding a stretch in a specific position for 15-60 seconds
- Stretch larger muscle groups first then move into smaller muscle groups
- Stretches should be held in a challenging but not painful position, while focusing on breathing throughout the stretch
To learn how to incorporate warm ups and cool downs into your workouts, visit the front desk or contact us to ask about fitness instruction.