Drinking Alcohol and Building Muscle @hodgetwins
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It’s an odd pairing, sure, but indulging in a 16-ounce IPA probably won’t negate all that hard work you just put in. If your goal is increasing performance and strength, it’s best to limit your alcohol intake after working out, even if you don’t eliminate it entirely. Alcohol can slow your protein synthesis, the process in your body that aids muscle growth, and can increase dehydration.
The effects of alcohol on the body post-exercise are complex, varying widely on how much one drinks and when. But research suggests well-timed protein plus moderation can ensure those Negronis. When looking at the evidence, it appears that the number one thing to keep in mind when it comes to alcohol consumption is moderation. This is because binge drinking yourself into the ground will certainly cause some negative effects on your gains, such as large drops in testosterone.
Drinking alcohol at or above recommended levels has been linked to an increased likelihood of disease and early death—but a new study says that getting regular exercise may offset. Because alcohol impairs this process, drinking can interfere with your ability to grow and maintain muscle. Binge drinking also causes a drop in testosterone levels while increasing cortisol, a hormone that destroys muscle. To prevent muscle loss, avoid drinking alcohol shortly before or after hitting the gym. Research from Penn State shows that alcohol decreases protein synthesis by 15% to 20% after 24 hours, but not sooner.
It may sound crazy, but having a few drinks on Friday night after training is better than having them on Saturday night (when your body is recovering). The Drinking Man’s Diet Eat like this on days you indulge. Alcohol consumption aside, if you did something that decreased protein synthesis even three times a week, the effects wouldn’t be that big. Plus the athletes in the study were drinking a lot of alcohol-just under 120 grams of alcohol (about eight vodka shots) in three hours.
That said, “alcohol ingested before a workout does not appear to affect strength and maximum power,” he explained. Of course, being wasted affects motor performance, and studies have mostly. Alcohol is most damaging during the post-exercise anabolic window (the up-to-four hours following a typical weight-lifting session).
Remember, though, that muscle protein synthesis can stay. First, drinking can increase urine output, which inhibits the amount of nutrients your body can absorb and encourages excretion of stored minerals like calcium and magnesium. If you do indulge, choose a brew with a lower ABV (alcohol by volume) percentage, about 4% or less.
List of related literature:
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|from Nutrition Facts: The Truth About Food|
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|from Practical Applications in Sports Nutrition|
|from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life|
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|from The 17 Day Diet Breakthrough Edition|