Friday: Rankel

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Rankel 

20 Minute AMRAP:

6 Deadlifts 225/155

7 Burpee Pullups 

10 KB Swings (70/53)

200 Run

 

Alcohol and Exercise

Alcohol is omnipresent; it is considered normal for it to be consumed at nearly every social situation we take part in. This post is not designed to address the social/psychological issues on why we drink alcohol.  It is to inform and educate the reader about what effects alcohol has on the body and how it relates to exercise.

Alcohol will make you store fat

When alcohol is in the blood stream, it becomes the body’s #1 priority. Alcohol must be metabolized and processed immediately, while fat and carbohydrates are pushed aside and eventually stored as fat. This fat is often stored in the abdomen and termed the “beer belly” in men and the “muffin top” in women (not the most flattering descriptions).  Alcohol contains 7 calories per gramin the form of empty calories. Not only do these calories provide zero nutritional value, alcohol is an anti-nutrient, meaning it competes with nutrients for space within our cells. Lastly, alcohol contributes to the acidic load within the body. When the body is in an acidic state it tends to hang on to fat rather than burning it.

 Alcohol Impairs Muscle Growth

Inflamed muscle tissue is associated with alcohol abuse. Alcohol damages muscle cells and blunts their growth. As stated before, alcohol takes priority, so protein synthesis is halted while alcohol is being processed. Protein synthesis is the process by which new muscle grows and exerted muscle recovers. If this process is disrupted, that grueling workout may have happened, but the benefits derived from it are blunted. Alcohol consumption will also suppress the effects of growth hormones. Growth hormones are responsible for building new muscle, developing dense bones and improving exercise adaptations. Some studies show that growth hormone secretion can be reduced by up to 70% due to alcohol consumption. In other words, you may be losing 2/3 of your results by drinking alcohol.

Alcohol will Dehydrate you and make you Lose Vitamins and Minerals

Our muscles are composed of 70% water. When we drink alcohol, our body must draw water from the muscles to help detoxify that vodka-soda. This is a great detox system because the muscles are such a large storage depot of water. The catch is that muscles need to be well hydrated in order to recover. Every chemical reaction in the body requires water, so when the muscles are “dry” they simply cannot rebuild. Dehydration is also associated with weight gain. You can start to see how interconnected all of this is. As mentioned before, alcohol competes with and displaces valuable vitamins and minerals. This is particularly evident with the B vitamins, calcium, zinc, vitamin A and phosphorous. These guys help with many processes in the body but the one I want to address is the oxidation process. When we do CrossFit or any other intense physical activity, our metabolism is increased and so is oxidative stress. This physical stress requires extra antioxidants, vitamins and minerals to ensure the body is running at optimal levels. When external stressors outmatch the antioxidants present in the body, lack of energy, sickness and even disease can manifest. The bottom line is that alcohol depletes our bodies of the very constituents we need for repair from strenuous exercise.

Consuming alcohol in moderation (1-2 drinks daily) doesn’t have all of the negative effects listed above. This is why 1 drink was allowed during the 50-Day Challenge without penalty. However, when multiple drinks or binge drinking occurs, it can wreak havoc on our bodies and ruin the work we put into our diets and at the gym. If we are truly chasing optimal health and I believe everyone in our community is, then we can no longer accept the excuse “That’s just life; I have to drink at every social event I attend.” Striving for moderation and having the occasional “big night out” is totally understandable, but it's important to keep the big health picture in mind. Remember, the most important thing we possess is our health.