請問酒精對健身/減脂有哪些影響？

01-02

請從酒精對肌肉訓練以及減脂兩方面說明影響。

感謝邀請。

酒精的影響。增肌和減脂方面，實際上是有關聯的。肥胖本身對增肌就有影響，如果酒精導致肥胖，那麼酒精也就對增肌不利，這是間接的影響。

增肌方面，酒精也有直接的影響，比如酒精能導致男性睾酮水平降低，甚至促進睾酮轉化為雌激素，這對增肌可能會有直接影響。另外，酒精的代謝產物乙醛會抑制蛋白質合成，不過乙醛會不會直接影響肌肉增長還不清楚。

酒精對增肌間接的影響很大。

1，酒精可能造成營養不良。這主要是兩方面影響，一個是，酒精本身熱量很大，它有可能取代一部分飲食。比如有些人喝酒後食量會減少，造成原發性營養不良。

另外，酒精可能導致胃腸道和肝臟代謝性併發症，造成對營養素的吸收不良，這屬於繼發性營養不良。酒精性肝功能異常，還可能造成血液轉運營養素能力，和身體儲存營養素能力降低。

以上這些變化都會造成營養不良的問題。蛋白質營養不良，直接影響肌肉合成。某些微量營養素營養不良，也會直接或間接影響訓練恢復水平和蛋白質合成。

酒精幾乎會影響所有微量營養素的水平，其中很多營養素跟訓練和肌肉生長修復有直接關係，比如維生素C、B、E、鋅、鎂、鐵、硒等。

2，酒精是一種替代性能量，這種能量替代可能會導致肥胖。並且，酒精會促進腹部脂肪堆積，進而可能加重肌肉減少性肥胖，肥胖本身對增肌是有影響的，這個我以前談過。

下面說酒精對減肥的影響。

酒精本身也能提供能量，7千卡/克，能量密度也不低。但喝酒是不是容易發胖，這個要分怎麼講。

酒精不會變成糖儲存起來，也不會變成脂肪（小於百分之一）。也就是說，不管你喝多少酒，酒精雖然有熱量，都不會直接變成肥肉。那麼說喝酒不會讓人發胖嗎？也不對。因為酒精的熱量不會直接轉化成脂肪，但是會間接轉化成脂肪。

因為對身體來說，酒精有毒性，酒精攝入後，身體會首先氧化燃燒掉它，直到身體的酒精完全去除為止。在這段時間，酒精就代替了脂肪來提供能量，燃燒了酒精，節省的能量，就可能轉化成脂肪儲存起來的。

酒精會抑制脂肪的氧化，也會抑制蛋白質和碳水化合物的氧化，只是作用稍弱。所以，喝酒可能也會長胖，但酒精本身不會直接變成脂肪。

酒精會不會提高食慾，這方面研究結論不一。有些研究說喝酒的人食物攝入會減少，有些研究說酒精會刺激食慾。Yeomans（2004）綜合了各類研究資料，認為無論餐前飲酒還是餐後飲酒，飲酒者的攝食並未減少。但我覺著這件事可能也是因人而異。

如果喝酒促進了食慾，增加了食物攝入，那麼很顯然，喝酒會讓人加速肥胖。

喝酒對增肌和減脂都有負面影響，但也要看喝多少，少量飲酒似乎問題不大。

喝酒，多少算多？每日攝入低於10-15克酒精，算少量飲酒，15克左右算中度飲酒，超過20克就算大量飲酒了。注意，這裡說的是酒精量，不是酒量。

瀉藥，不用說得太理論性，總之，運動後最好別喝酒，當然，如果只是一杯紅酒或者一瓶啤酒什麼的，個人覺得也無妨。如果一定要糾結酒精對運動後的影響，首先，我不知道什麼是標答，同時，如果較真，需要注意的除了酒還有很多，但沒必要，順其自然，鍛煉本就是一種生活中的常態。

謝邀。今晚喝多了，明天來回答。

2015.08.10補答：

看到這個標題，我第一時間想到了一位來中國舉重隊訓練過的外國隊員的見聞感受：

Quote:

Originally Posted by kirksman

Previously I remember seeing some big names smoking. But they"re like, don"t tell anyone about it. Do they still though?

This is gonna burst some bubbles but yeah they do! i drank with a few one night and they all basically smoke... when i had brunch with coach Hao (this is most likely spelled wrong but i only have his business card in mandarin) but he is the assitant coach in the army team gym so he works as an assistant coach to coach Yu Jie and i don"t need to introduce him He is also best friend"s with Lu Xiaojun and Liao Hui who apparently smoke and drink as well. Also Lu Xiaojun is apparently a proficient drinker as well... He said Lu can easily down 24 beers and go train heavy the next morning and have no isssues...He said Both guys drank almost every weekend, of course near competition this does not happen. But back to the smoking, Coach Hao is a former national champion at 77kg himself best lifts 165/195 and the dude smokes 2 packs a day and had been smoking since he was 13...Most Coaches smoked! There are no taboos to smoking inside so in social settings or over food most would smoke. The only time i didn"t notice them smoke was in the gym during training but they would step out sometimes to smoke. the Athletes are allowed to drink n smoke only on weekends or if they are happy for a occasion or if coach is away lol..

One night i was asked to join Coach Ma over dinner with some of the coaches from the university. In attendance were head coach weightlifting, assistant coach weightlifting, travelling weightlifting coach, tae kwon do coach, strength and conditioning, badminton and Coach Ma. Almost all of them had produced International/National medalists These guys could drink! and they drank some crazy white wine that is 72% alcohol. The stuff tasted and smelt like nail polish remover lol... They discussed training, olympic spirit, medals and weightlifting it was amazing. The one thing they most agreed on was athlete mental toughness and confidence. They said no matter what they knew or were able to coach, it didn"t matter if the athlete wasn"t strong mentally he would never reach his true potential. This is from Coach Hao but he also said that Lu Xiaojun is better in training than competition, his best 180/220. Liao hui and Su Dajin he said were competition freaks and Liao Hui is the strongest Chinese athlete.

出處：Pendlay Forum

所以，酒精的影響是有的，但抵不過訓練的作用，在訓練科學刻苦+營養充足+不濫飲酗酒的前提下，偶爾喝點也沒什麼。

為了你的肌肉，花爺勸你還是停止「豪飲」的習慣吧！因為酒精對肌肉的殺傷力也不容小覷。

高熱量——酒精所含有的熱量僅次於脂肪。

一瓶500ml啤酒的熱量就和一個9寸的披相當。平時「打著算盤」仔細地計算每天攝入多少熱量，生怕多攝入一點。沒想到一瓶啤酒直接毀所有。除此之外，酒精在人體內代謝的過程中會釋放大量熱量，這些熱量會優先供給於人體運轉，而其他食物的熱量就會轉換成脂肪儲存起來。喝酒之後就長肥肉？這回明白了吧！

睾丸酮——酒精會降低人體內的睾丸酮。

之前花爺講過，睾丸酮具有增長肌肉的重要作用。但飲酒後，人體的肝臟會產生一種有毒物質，進而影響睾丸酮的釋放。肌肉的減少就是理所當然了。

肌糖原——疲勞拖累你的健身效率。

肌肉的運轉需要能量，而肌糖原則是其中一個能量儲備。但酒精會造成體內肌糖原儲備量下降，健身的時候明顯感覺後繼乏力，且效率大打折扣，就是這個原理。

所以說，酒精對健身的危害那麼多，還是放下酒杯吧！