Alcohol is one of the most widely used recreational drugs in the world. Many of us choose to ignore the negative health effects of drinking because a few cheeky beverages with friends on the weekend is too fun to pass up. There is no doubt that alcohol can facilitate more adventurous social interactions however regular consumption is not conducive to muscle building or good health in general. If you have fitness goals but still want to include the odd drink in your lifestyle, read below. This blog will discuss how alcohol impacts the body and what you can do to mitigate the negative effect it has on muscle gains.
What Alcohol Does
In addition to being a toxin, alcohol is a mild anaesthetic and sedative. When you drink it, it travels through your bloodstream and interacts with organs such as your kidneys, heart, brain and lungs. Alcohol specifically activates the pleasure centres in your brain, causing you to feel relaxed, disinhibited and euphoric. This is why you’re more likely to make poor decisions when drunk and feel more confident after a couple of shots. Unfortunately these positive behavioural effects are only temporary and wear off once the alcohol has been metabolised by the liver. Typical after-effects of drinking include nausea, dehydration, fatigue and headache (more commonly referred to as a ‘hangover’). Although you may not feel hungover every time you drink, even small amounts of alcohol can wreak havoc on your health so mindful consumption is important.
How It Interferes With Muscle Protein Synthesis
Alcohol can be detrimental to muscle gains in a few significant ways. Firstly, it disrupts numerous signals in the body, causes inflammation and down-regulates the production of testosterone. Even when consumed in moderation, alcohol inhibits your body’s ability to repair itself post-workout. In order to make gains, your body needs to complete a biological process called Muscle Protein Synthesis (MPS). Studies show that consuming alcohol after a workout impairs MPS even for those who down their protein shakes and get adequate post-training nutrition. Your body doesn’t have time to repair muscle if it’s busy eliminating a toxin. Interestingly, this negative effect on muscle protein synthesis was more pronounced in men. Women are less likely to experience reduced MPS after drinking due to high oestrogen levels however this doesn’t give them a free pass to drink themselves into oblivion. Alcohol is harmful regardless of gender and for those who want to get fitter and stronger, less is better.
Alcohol’s Impact On Sleep
In addition to interrupting muscle protein synthesis, drinking can destroy the quality and duration of your sleep. Obviously most people tend to drink at night time. It’s rare and not very socially acceptable to get smashed at 7 in the morning. As a result, those who drink are also less likely to have an early night or get good quality zzz’s. Sleep is essential for everyone but even more so for those who want to make gains. While we snooze, our bodies complete numerous biological processes that lead to the repair and growth of new muscle. Drinking alcohol might make you feel relaxed but it disrupts your circadian rhythm and suppresses REM sleep. The best way to guarantee a satisfactory slumber is to get to bed at a reasonable time and keep the alcohol consumption to a minimum.
How To Enjoy Alcohol Without Ruining Your Gains
Alcohol is harmful for a number of reasons but this doesn’t mean you have to be sober for life. For those who want to make progress in the gym and still enjoy the odd drink or two, here are some handy tips. Start with the minimum effective dose. If you only need two beers to have a good time, stick to that and don’t go overboard. Keep your drink choices simple too. Straight liquor with a sugar free mixer is a safe option because you won’t be bombarding your body with extra sugar and calorie laden soft drinks. Try your best to get an early night and sleep in for as long as you can. This will reduce the chance of you feeling terrible the following day. Supplements like protein powder, BCAAs and EAAs can also help out on the recovery front. Finally, it is wise to avoid drinking the night before or day of your hardest training session of the week. Alcohol negatively affects your muscle’s ability to contract as well as recovery. Planning a tough workout the day of or day after getting on the piss is a bad idea because you won’t be able to perform or recuperate as well as you need to. Make sure to know your limit and don’t turn a fun night out into a three day bender. Your muscles and health will be better for it.
Conclusion
There is a reason most athletes don’t drink often. Alcohol is detrimental to muscle growth but it’s possible to enjoy some and still make gains if you’re smart about it. Plan your hardest sessions away from your designated drinking night. Stick to simple, low calorie beverages and get as much sleep as possible to encourage recovery. Come to terms with the fact that your gym progress won’t be optimal but still try your best. And of course, make sure the Saturday night is worth the Sunday hangover.
Written by Lauren Carruthers.