Alcohol & Muscle

The effect of alcohol on muscles in bodybuilding

Greetings, dear athletes!

Alcohol - containing ethanol has a depressant effect on the central nervous system. Despite its popularity and integration into various cultures, alcohol can have a negative effect on the body, especially on muscles, which makes it undesirable for bodybuilders. Alcohol disrupts the synthesis of protein, which is necessary for the growth and repair of muscle tissue. This slows down recovery after training and prevents muscle mass gain. Moreover, alcohol stimulates the breakdown of muscle tissue, which leads to muscle loss.

The negative impact of alcohol also extends to hormonal balance. It disrupts the production of testosterone, growth hormone and other hormones that play an important role in muscle growth and recovery. Alcohol increases the level of cortisol, a stress hormone that promotes the breakdown of muscle tissue.

In addition, alcohol reduces insulin sensitivity, which makes it difficult for the muscles to receive the nutrients needed for their growth and repair. It can also cause muscle inflammation, which slows down recovery and increases the risk of injury.

In addition to the negative impact on muscles, alcohol worsens the quality of sleep, which negatively affects recovery and weight gain. It reduces coordination and reaction speed, which increases the risk of injury during training. Alcohol can also reduce motivation for proper nutrition, which is the basis for progress in bodybuilding.

To achieve maximum efficiency in any type, it is recommended to completely eliminate alcohol or significantly reduce its consumption.

Well, as you already understood, today we will talk about alcohol and its effects on muscles. Let's look at several studies on this topic. Enjoy reading!

Effect of alcohol on muscles

Every athlete should always remember that alcohol in any quantity and in any form has a negative effect on muscle growth and strength indicators in bodybuilding.

• A single consumption of alcohol to the point of mild intoxication corresponds in its effect on muscles to skipping one workout.
• Severe alcohol intoxication significantly reduces athletic performance, while full recovery can take 1-2 weeks.
• Systematic consumption of alcohol even in small quantities (0.5 beer every other day) inevitably leads to stagnation in 80% of athletes and a 100% decrease in muscle growth.

In support of the above theses, we will present physiological mechanisms of alcohol's effect on muscles with references to scientific studies.

«Empty» calories and excess weight

Many people believe that alcohol increases the risk of gaining excess weight due to its high calorie content (about 700 kcal per 100 grams of pure ethanol). But this is not entirely true.

The calories in alcoholic beverages are "empty". They have virtually no nutritional value - proteins, fats, carbohydrates.

But the problem is that alcohol disrupts metabolism. While the body copes with the cleansing of ethanol, the processing of fats is suppressed by 73%! The breakdown of carbohydrates also slows down. At the same time, alcohol stimulates appetite, while simultaneously worsening our self-control. And in particular, we are "drawn" to high-calorie snacks: fatty, spicy, smoked dishes, pastries, sweets.

As a result, we eat a lot, but the body cannot process fats and carbohydrates - and they are deposited in the form of extra pounds.

Sleep disturbance

It is believed that alcohol helps to relax quickly, therefore improving sleep. This is a myth.

Yes, alcohol gives a temporary feeling of relaxation, but scientific research shows that it negatively affects the quality of sleep itself. Alcohol causes deep sleep at the very beginning of sleep, when the rapid “superficial” phase should occur, but then suppresses deep sleep, “turning on” the rapid phase. As a result, a person can sleep the required 7-8 hours, but will not fully recover.

And healthy sleep is extremely important for physical activity. It is during sleep that tissue restoration and muscle mass gain are maximally activated. In addition, lack of sleep affects training: it increases fatigue, reduces concentration, and causes muscle weakness.

Study №1: Alcohol reduces testosterone levels and increases estrogen levels

This process occurs for several reasons.¹

• First, the number of proteins that bind testosterone increases.
• Second, the conversion of testosterone to estrogen accelerates.
• Third, some alcoholic beverages (mainly beer) contain estrogen-like substances. Fourth, alcohol and its metabolites themselves are capable of stimulating estrogen receptors.

This is the reason why many alcoholics may show signs of gynecomastia.

Study №2: The Effect of Alcohol on Athletic Performance and Muscle Growth

A 2014 study by Parr EB and Camera DM confirmed the negative effect of alcohol on athletic performance and muscle growth.²

The researchers conducted an experiment involving young men who performed various types of training, after which they received different types of nutrition: protein, protein with alcohol, alcohol with carbohydrates, and a control group without alcohol and protein.

The results showed that drinking alcohol after training reduces muscle protein synthesis by 24-37%, slowing down anabolic and recovery processes. This may be due to oxidative stress, inflammation, and disruption of the endoplasmic reticulum.

However, protein consumption not only stimulated protein synthesis, but also contributed to the faster elimination of alcohol from the body.

Study №3: Alcohol Slows Down Muscle. Protein Synthesis

Protein synthesis is the process of recombining amino acids in a specific sequence. Moderate alcohol consumption slows this process by about 20%, due to the release of the catabolic hormone cortisol.³

A study was conducted in which 8 healthy men were tested after a single significant (1.75 g / kg body weight) dose of alcohol. Scientists found a significant decrease in testosterone levels and an increase in cortisol levels within 24 hours after drinking alcohol.⁴

How to minimize the harm of alcohol to muscles?

To reduce the negative impact of alcohol on muscles, follow these tips:

1. Take 500 mg of ascorbic acid and 3 tablets of succinic acid in the morning after alcohol to suppress oxidative processes.
2. Cysteine helps reduce the harmful effects of alcohol on muscles.
3. Avoid alcohol 1-2 days after training, otherwise the training will be useless.
4. Instead of an empty stomach, eat a protein snack (fish, cheese) while drinking alcohol to reduce its catabolic effect.
5. Drink more mineral water the day after alcohol to replenish lost fluid.
6. Do not train for at least 2 days after drinking alcohol. Training the day after drinking alcohol will increase muscle damage without the expected growth effect.

Research has also shown that alcohol negatively impacts muscle growth by suppressing the production of growth hormone and insulin-like growth factor (IGF-1). Levels of these hormones decrease by an average of 70% within two days of drinking alcohol.⁵

So, over the years, many myths have arisen, from alcohol suppressing anabolism to the conclusion that it lowers testosterone levels.

Significant amounts of alcohol can reduce protein synthesis by 15-20% even 24 hours after consumption, especially in type II (so-called fast-twitch) muscle fibers, which are most susceptible to growth. However, some studies show that alcoholics have the same dry weight with less fat. Alcohol also negatively affects glycogen resynthesis after training.

Interestingly, alcohol consumption reduces the amount of creatine in the brain, which has a protective effect.

Alcohol is only 3% converted to fat tissue, so it does not cause obesity per se, but it suppresses the metabolism of other nutrients and further contributes to overeating, so it should be limited.

Conclusion

Unfortunately, many citizens of the USA and many European countries believe that a fun party with alcohol is the only available way to relax and unwind. They do not know how to relax in other ways. However, sports are a worthy alternative to a drunken party. In order to maintain health and intelligence, it is advisable to choose to give up alcohol. The positive emotions received during a game of football, volleyball, basketball, tennis cannot be compared with the short-term euphoria that ethyl alcohol gives. Any sport is against alcohol!

Good anabolism to all, guys! Do not drink!

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1. Alcohol Stimulates Estrogen Receptor Signaling in Human Breast Cancer Cell Lines Saijun Fan, Qinghui Meng, Bin Gao, Jason Grossman, Michael Yadegari, Itzhak D. Goldberg and Eliot M. Rosen
2. Parr EB, Camera DM, Areta JL, Burke LM, Phillips SM, et al. (2014) Alcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis following a Single Bout of Concurrent Training. PLoS ONE 9(2): e88384. doi:10.1371/journal.pone.0088384
3. Montclair State University Counseling and Psychological Services - How Alcohol Affects Muscle Development and Recovery
4. 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
5. 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