The effects of alcohol on the muscles in bodybuildingAlcohol or alcoholic beverages - are solutions for internal use, which contain ethanol. Alcohol is a psychoactive substance that has a depressing effect on the central nervous system. Production and consumption of
alcohol has a deep history and is widespread in many cultures of human civilization. In many societies the consumption of
alcoholic beverages is an important part of certain events of a family and social life. In comparison with other
alcohols, ethanol has a relatively less toxicity, but possesses significant psychoactive effects. At present conditionally positive effects of
alcohol on the human body and of course negative effects are determined, but this article will review in detail only the effects of
alcohol on the muscles and results in bodybuilding.
Effects of alcohol on the musclesEach athlete should always remember that alcohol in any quantity and any form negatively affects the muscle growth and power rates in bodybuilding.• One-time use of
alcohol to the point of light alcoholic intoxication has the same effect on the muscles if you have missed one training.
• Expressed
alcoholic intoxication has the same effect on the muscles if you have missed
1-2 weeks of training.
• Systematic use of alcohol even in small amounts (0.5L of beer per day) inevitably leads to stagnation in 80% of athletes and reduces muscle growth for 100%.
To confirm the above thesis, we present the physiological mechanisms of the effect of alcohol on the muscles, with the links to scientific researches.
1. Alcohol inhibits synthesis of the muscle proteinProtein synthesis is the process of reunification of amino acids in a certain sequence. Consumption of
alcohol in moderate quantities slows down this process by approximately 20% due to release of the catabolic hormone cortisol.
A test was conducted in which 8 healthy men were tested after moderate
alcohol consumption. Scientists have found a significant decrease in testosterone level and an increase in cortisol level during the day after drinking alcohol.
2. Alcohol lowers the level of growth hormoneIn another test it was shown that alcohol inhibits muscle growth by suppressing the secretion of the insulin-like growth factor GF-I and the growth hormone. Their level is reduced during the two consecutive days, in average for 70%
3. Alcohol lowers testosterone and increases estrogen levelsThis process occurs for several reasons. First, the number of proteins that bind testosterone increases. Second, the conversion of testosterone into estrogen is accelerated. Third, some alcoholic beverages (mostly beer) contain estrogen-like substances. Fourth, alcohol and its metabolites are capable to stimulate estrogen receptors. [4] It is for this reason many alcoholics have signs of gynecomastia.
4. Alcohol causes dehydrationMetabolism of alcohol is accompanied by intensive fluid secretion by the kidneys, it leads to dehydration. At the same time, it is known that water plays an important role in the building of the muscles, and its lack leads to the muscle growth cessation, and in severe cases, muscle deterioration begins. Even the drinks with low alcohol content (4%) can damage the muscles and reduce the speed of recovery due to dehydration. [5]
5. Alcohol consumption leads to depletion of vitamins and mineralsIn case of alcohol use a deficiency of vitamin A, C, almost all the vitamins from the B-vitamin group, calcium, zinc and phosphates arises. These vitamins and minerals play an important role in bodybuilding, as they are required to build up the muscles and for the synthesis of endogenous anabolic hormones.
6. Fat formationAlcohol is a high-caloric compound, 1 g contains 7 calories, which is more than protein and carbohydrates have. In addition, alcohol breaks the function of the Krebs cycle, which plays an important role in fats deterioration. It was determined in the research of American Journal of Clinical Research that 24 g of alcohol may reduce fat oxidation by 73%. [7] Thus, most of the energy of
alcohol will be converted into fat. Another reason for the intensified fat formation is an increase of appetite under the influence of alcohol. [8]
7. Sleep disordersAlcohol consumption causes a sleep disorder, disrupting the sequence of its fast and slow phases, thereby reducing the restorative influence of the sleep on the muscles.[9]
Reducing the harmful effects of alcohol on the muscles1. Do not train for 2 days after drinking alcohol. If you train the next day after drinking alcohol, your muscles will be damaged much more, and at the same time you will not receive growth stimulating effect from the training. [10]
2. Do not consume
alcohol within 1-2 days after training, otherwise the training can be considered as wasted.
3. Always use a snack. Choose more protein foods (meat, fish, cheese, etc.). This reduces the catabolic effects of alcohol.
4. Drink plenty of fluids (mineral water) on the next day with the aim of rehydration.
5. Take the next day in the morning 500 mg of ascorbic acid and 3 tablets of succinic acid to inhibit oxidation processes.
6. It is proved that cysteine reduces harmful effects of alcohol on the muscles.
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