1. PE 712

2.  Alcohol and drug use: ◦ Cancels out gains from your workout  Diminishes protein synthesis  Decreases muscle growth ◦ Cause dehydration and slows down the body’s ability to heal  Alcohol and drugs are toxins that affect brain, organs, and tissues

3.  Alcohol and drug use: ◦ Prevents muscle recovery  Interrupts sleep and HGH. Substances can decrease HGH as much as 70%  Produces substances in the liver that is toxic to testosterone ◦ Depletes your source of energy  Disrupts water balance and ability to produce ATP (energy)  Inhibits gluconeogenesis (glucose is formed from substances other than glucose. Needed for ATP production.)

4.  Alcohol and drug use: ◦ Inhibits the ability to learn new information  Compromises the hippocampus (memories) ◦ Hampers memory and retention  Much of memory formation occurs while sleeping  Sleep cycle is disrupted, reducing the ability to learn and retain info  Even drinking up to 6 hours before you go to sleep will negatively affect your sleep cycle

5.  Consuming 5 or more alcoholic beverages in one night can affect brain and body activities for up to three days.  Two consecutive nights of drinking five or more alcoholic beverages can affect brain and body activities for up to five days.

6.  Alcohol and drug use: ◦ Constricts metabolism and endurance  Affects aerobic cycle ◦ Requires increased conditioning to maintain weight  High calories, no nutritional value  100-150 empty calories (each drink)  Converts alcohol sugars into fatty acids  Slowed metabolism and increased fat retention ◦ Inhibits absorption of nutrients  Thiamin (Vitamin B1), Vitamin B12, Folic Acid, Zinc

7.  Nutrients affected: ◦ Thiamin (Vitamin B1): is involved in the metabolism of proteins and fat and the formation of hemoglobin. Plays a role in metabolizing carbohydrates. ◦ Vitamin B12: is essential to good health. It helps maintain healthy red blood and nerve cells. ◦ Folic Acid: is an integral part of a coenzyme involved in the formation of new cells; a lack of it can cause a blood disorder called “megaloblastic anemia.” ◦ Zinc: is also essential to your energy metabolic processes. Since alcohol depletes your zinc resources, the effect is an even greater reduction of your endurance.

8.  The office of Alcohol and Drug Education, University Counseling Center, University of Notre Dame, Gina Firth, M.A. and Luis Manzo, Ph.D.  Resources: ◦ School Counselors ◦ Self-Help Meetings (AA, NA, Al-Anon) ◦ Self-Help Books ◦ Self-Help Websites