Fluid Damper Balancer

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This is Part 2 of the continuation of the effects of excessive alcohol on your bodybuilding workouts.

4- Decrease in vitamin and mineral absorption

When you consume large quantities of alcohol, your liver is busy converting the alcohol to acetate and any vitamins and minerals that it might process are taken up by the detoxification process.

Alcohol interferes with the metabolism of most vitamins, and with the absorption of many nutrients. Alcohol stimulates both urinary calcium and magnesium excretion. [13]

This just means that you'll get less of a benefit from the "healthy" meal you may be consuming.

Food in the stomach will compete with ethanol for absorption into the blood stream. It is well known that alcohol competes and influences the processing of nutrients in the body. [12]

5- Decrease in protein synthesis of type II fibers

This means the actual building of muscle is slowed down by 20%+ or more. This included a 35% decrease in muscle insulin-like growth factor-I (GF-I). [9]

6- Dehydration

A common side effect of alcohol is dehydration. Alcohol is a diuretic. Drinks containing 4% alcohol tend to delay the recovery process. [11]

Considering how important water is to muscle building and general health, it's clear that dehydration can put a damper on your progress. After alcohol consumption the first thing you might want to do is drink coffee. But that's a diuretic as well. How to avoid dehydration? Drink more water.

7- Sleep

Alcohol consumption, especially at the times when you would normally sleep, can have effects on the quality of sleep. Clearly high quality sleep is extremely important to the rebuilding and growth process of muscle. Without proper rest and recovery, your gains will be affected.

Alcohol consumption can induce sleep disorders by disrupting the sequence and duration of sleep states and by altering total sleep time as well as the time required to fall asleep. [10]

8- The next day

A rather obvious conclusion but if you plan on drinking on a Friday night in excess then the leg workout you thought of doing on Saturday morning won't be top notch. It takes a bit to recover, your body to detoxify and for you mentally to be prepared to workout.

Not to mention you need energy for the workout ahead.

Sure you can hit the weights but my point is...

It's not going to be the best workout you've ever experienced.

At this point you might be totally discouraged to ever drink any alcohol again. But there's some good news.

Here's proof...

In the November 2004 issue of the International Journal of Obesity [7] they did a study on the effects of moderate consumption of white wine on weight loss.

Each group consumed 1500 calories. 150 calories came from white wine in one group and 150 calories from grape juice in another.

The conclusion?

An energy-restricted diet is effective in overweight and obese subjects used to drinking moderate amounts of alcohol. A diet with 10% of energy derived from white wine is as effective as an isocaloric diet with 10% of energy derived from grape juice.

It's simple: Moderation is the key! (with first place being abstinence as you already know).

In any event...

The effects of alcohol on your body when it comes to building muscle and burning fat are quite clear. It is a lot more than just some extra calories stored as fat. If you consume too much, it can derail your goals a lot longer after your head has hit the pillow and you've gone to sleep.

References:

1. Heikkonen, E., Ylikahri, R., Roine, R., Valimaki, M., Harkonen, M., & Salaspuro, M. (1996). The combined effect of alcohol and physical exercise on serum testosterone, luteinizing hormone, and cortisol in males. Alcoholism, Clinical and Experimental Research, 20, 711-716

2. Kvist, H., Hallgren, P., Jonsson, L., Pettersson, P., Sjoberg, C., Sjostrom, L., & Bjorntorp, P. (1993). Distribution of adipose tissue and muscle mass in alcoholic men. Metabolism, 42, 569-573

3. Raben A, Agerholm-Larsen L, Flint A, Holst JJ, Astrup A. (2003). Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake. American Journal of Clinical Nutrition, 77, 91-100

4. Siler, S.Q., Neese, R.A., & Hellerstein, M.K. (1999). De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. American Journal of Clinical Nutrition, 70, 928-936

5. Tremblay, A., & St-Pierre, S. (1996). The hyperphagic effect of a high-fat diet and alcohol intake persists after control for energy density. American Journal of Clinical Nutrition, 63, 479-482

6. Valimaki, M.J., Harkonen, M., Eriksson, C.J., & Ylikahri, R.H. (1984). Sex hormones and adrenocortical steroids in men acutely intoxicated with ethanol. Alcohol, 1, 89-93

7. Flechtner-Mors, M., Biesalski, H.K., Jenkinson, C.P., Adler, G., & Ditschuneit, H.H. (2004). Effects of moderate consumption of white wine on weight loss in overweight and obese subjects. International Journal of Obesity and Related Metabolic Disorders, 28, 1420-1426

8. Buemann, B., Toubro, S., & Astrup, A. (2002). The effect of wine or beer versus a carbonated soft drink, served at a meal, on ad libitum energy intake. International Journal of Obesity and Related Metabolic Disorders, 26, 1367-1372

9. Lang CH, Frost RA, Kumar V, Wu D, Vary TC. (2000). Inhibition of muscle protein synthesis by alcohol is associated with modulation of eIF2B and eIF4E, 3, 322-31

10. Alcohol Alert, National Institute on Alcohol Abuse and Alcoholism, No. 41 July. 1988

11. Shirreffs, Susan M., and Ronald J Maughan. 91997). Restoration of fluid balance after exercise-induced dehydration: effects of alcohol consumption, Journal of Applied Physiology, Vol. 83, No. 4, pp. 1152-1158

12. "Alcohol, chemistry and you," Kennesaw State University, chemcases.com, Aug. 2002

13. Dept. of Health and Human Services, Report to Congress, 1990

14. "Why alcohol calories are more important than you think," Christian Finn, TheFactsAboutFitness.com

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Car Maintenance Tips for Long Trips

Nothing puts a damper on a road trip like an auto breakdown.  While accidents and other unforeseen events can create delays, it is possible to minimize the chances of breaking down by practicing some basic car maintenance before leaving on your trip. You should also continue that maintenance while on your trip. Some of this can be done yourself, while other tasks may require a trained mechanic.

One of the first steps in preparing your car for a long trip is to begin with a thorough inspection of the tires.  Check the tread all the way around each tire to make sure the wear is even. There should be plenty of tread left which allows for maximum control of the vehicle on slippery roads while breaking. If the tires are not worn evenly, it may be a good idea to replace them before hitting the road. Make sure that your front end is aligned and the new tires are balanced at the same time.

It is also important to make sure that the car has fresh fluids and filters of all types.  This means you should have the oil filter changed and fresh oil placed into the engine.  For cars that have high mileage, make sure to use a motor oil that is especially formulated for engines that have seen a lot of action.

Also make it a point to check the transmission fluid as well.  Low levels could indicate a leak that should be addressed before taking the automobile far from home.  In any event, if it has been some time since the fluid was changed, have it done.  Knowing that the car is unlikely to run low on fluid can provide a peace of mind, as well as help the transmission to perform at optimum levels during the trip.

Do not forget the other fluids in the vehicle. Brake and power steering fluids should be checked and changed if necessary. The radiator should also be checked to make sure there is plenty of fluid and that the balance between water and coolant is within acceptable limits.

One fluid many drivers overlook when getting ready for a road trip is the windshield washer fluid.  Make sure the reservoir is full and that the fluid moves through the jets with no problem. The ability to keep the windshield clean while driving is extremely important to your safety.

Checking all of your hoses is also very important. A failed hose can leave you stranded in parts unknown and ruin your trip. Make sure the body of each hose is still strong, without any leaks. You should also check that the hoses are securely connected to the correct engine components. If any hose do not seem quite right, it is best to have it replaced. This can help prevent any problems that may occur.

Continue the preparation by checking various other components, such as taillights, lamps, signal lights, and various fuses.  Include an inspection of the fan belt and any other belts that may be present in the engine.  The idea is to make sure every system on the car is working properly before you pull out of the driveway.

Once on the road, you still need to perform regular maintenance each day.  Whenever you stop for gasoline, make it a point to check oil and transmission fluid levels.  You can also take a quick look at the levels of washer fluid, brake fluid, and power steering fluid.  Do not check the fluid level in the radiator until the car engine has cooled down. A good time to check these fluid levels is first thing each morning before you get back on the road.

In order to help you stay on track with your on-the-road maintenance, invest in a simple car tool kit.  Many auto supply stores offer these kits; you can also purchase one online with relative ease.  The kits include necessities such as replacement lamps, heat resistant tape to deal with a leaky hose, extra fuses, and even a spare fan belt for the radiator. Basic tools such as screwdrivers and wrenches are often included.  Most of these kits fit neatly into a corner of the trunk of the car, making them easily accessible should you need them.

It also never hurts to take along a few extras components, just in case they are needed. Having a container with a mixture of water and coolant could come in handy if the engine overheats on a lonely stretch of road.  An extra can of oil and a small container of transmission fluid should be stored in the trunk as well.  By preparing the car properly and checking all systems at least every other day during the trip, you have an excellent chance of making your complete trip without any serious problems with your vehicle.

About the Author

Ryan Anderson is a freelance writer who writes about products used for car maintenance such as the windshield wonder.

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