Good thing I drink maybe twice a year...
Is alcohol bad for muscle growth?
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🏋️♀️Exercise and protein ingestion are the main factors that stimulate muscle protein synthesis (the main mechanism driving growth)(1).
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🍺It has been reported that athletes are more likely to consume excessive amounts of alcohol, especially as part as binge-drinking practices in team sports (2). Does this type of drinking hurt your gains?
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🍹In this study, subjects performed combined resistance and endurance exercise. Thereafter, subjects ingested 25 g protein, 25 g of protein and 12 standard alcoholic drinks, or 25 g carbohydrate and 12 standard alcoholic drinks.
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🍾Alcohol ingestion reduced the post-exercise muscle protein synthesis rates compared to protein. However, the post-exercise muscle protein synthesis rates were still elevated compared to rest. So there goes your excuse that you might as well skip your workout because you’ll be drinking afterwards.
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🌯Make sure you hit your protein intake while drinking, as protein will still stimulate MPS even when combined with alcohol (so here’s an excuse to rationalize your post-clubbing fast-food)
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🍷It remains to be determined how bad alcohol is when consumed in smaller amounts (e.g. 1-3 drinks).
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💡In conclusion, alcohol ingestion can reduce muscle growth.
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📄Study:
https://www.ncbi.nlm.nih.gov/pubmed/24533082
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🗂️Other references:
1) http://www.nutritiontactics.com/measure-muscle-protein-syn…/
2) https://onlinelibrary.wiley.com/…/j.1600-0838.1995.tb00060.x
