Alcohol and muscle – can you drink after exercise?


There are many rumors surrounding the effects of alcohol on muscle growth. Some people believe that drinking after exercise is beneficial because of the carbohydrates in alcohol. Others are categorically against strong drinks, believing that muscle growth and alcohol consumption are incompatible in any way.

Alcohol and muscle - can you drink after exercise?Alcohol and muscle – can you drink after exercise?

There are many rumors surrounding the effects of alcohol on muscle growth. Some people believe that drinking after exercise is beneficial because of the carbohydrates in alcohol. Others are categorically against strong drinks, believing that muscle growth and alcohol consumption are incompatible in any way.

Let’s figure out which position is correct and find out what happens to the muscles if you drink alcohol after exercise. Consider influence alcohol on the example of the most popular alcoholic drink – beer.

Useful article: Does the belly grow from beer and can you drink beer while losing weight?

Alcohol and protein synthesis

Key factor muscle growth is protein synthesis. Let’s take a look at what protein synthesis is and how drinking beer affects this important process.

The post-workout food contains a certain amount of protein.

In the process of digestion, proteins are broken down into peptides, which, in turn, are broken down into free amino acids. After that, the process of assimilation of amino acids in the body starts.

This chain of reactions is protein synthesis.

During strength training, you stress your muscles, as a result of which they receive microtraumas, which are microscopic ruptures of muscle fibers.

Amino acids fill in microscopic lesions and muscle tissue grows as a result.

After this physiological process, the muscles increase in volume, become stronger and denser.

Alcohol negatively affects protein synthesis, breaking it down and accelerating muscle loss.

Alcohol and hormones

Let’s take a look at the effect alcohol has on muscle growth hormones.

one.Testosterone

Testosterone is a male sex hormone that promotes the growth of athletic muscles. The female body also produces it, but in much smaller quantities.

Male sexual health and energy levels directly depend on high level testosterone

When the level of this anabolic hormone decreases, muscle growth slows down.

Alcohol in excessive amounts significantly lowers testosterone levels, which negatively affects muscle gain.

2.Growth hormone (growth hormone)

Growth hormone has a powerful anabolic and anti-catabolic effect, enhances protein synthesis and reduces protein breakdown. In addition, growth hormone prevents the deposition of subcutaneous fat and enhances the burning of adipose tissue. Growth hormone plays an important role in carbohydrate metabolism, causing an increase in blood glucose levels.

Alcohol, and especially beer, inhibits the production of this hubbub, which is absolutely necessary for muscle growth.

3.Cortisol

Cortisol is a catabolic hormone that breaks down proteins and increases body fat and blood glucose.

Alcohol increases the level of cortisol in the body.

Decide on your goal

First of all, you must define your goals. What are you expecting from working out in the gym?

  • If you want to get in shape on an amateur level, you can afford to drink a little, but in moderation.
  • When trying to compete in bodybuilding competitions, you should seriously consider drinking alcohol. Are you ready to sacrifice a couple of kilos for a few cans of beer? An outside observer will say that there is nothing wrong with this, but the judge will decide otherwise, and your score will be significantly lower than it could have been. After all, every gram of muscle is worth its weight in gold! If you cannot live without alcohol, then consume it a few hours after training and always in small quantities.

Alcohol after exercise

On average, a can of beer contains 14 grams of carbohydrates. This amount of carbohydrates is completely insufficient to restore the energy expended during the workout. Thus, beer is not a product that can boast of a high protein content, which means that this drink is not able to provide an increase in muscle mass. Alcohol only provokes a set of unwanted mass, consisting of fat.

Therefore, drinking alcohol immediately after training is pointless, since it does not contain any nutrients.

Useful article: What to eat after training? 4 main myths

Conclusion

Drinking small amounts of alcohol will not unduly negatively impact muscle growth, but it is best to avoid alcohol altogether. After all, you are not spilling liters of sweat in the gym in order to ruin your potential by idly drinking alcoholic beverages. Taking a can of beer regularly can cost you a lot.

In addition, such weaknesses can develop into an uncontrolled bad habit that can not only get in the way of a beautiful body, but also cause serious harm to your health!

Thank you, your …


Like it? Share with your friends!