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Alcohol and Body Building
I just thought I’d inform people how drinking can affect muscle gain as this is a touchy subject and many of you will probably be wondering.
You probably have a good assumption to the answer of this question. Does Alcohol effect muscle gain? Simply, yes – yes it does. Depending on your weekly/monthly consumption you’re gains can be harmed to completely ruined. Here’s why.
-Testosterone Levels:
A single night of binge drinking can decrease testosterone levels for up to 24hours. Continuous partying and binge drinking will result in a permanent decrease. For those that are unaware testosterone is the most important muscle-building hormone in your body! It is also important to note that excessive drinking can lead to higher levels of estrogen in the body leading to some lovely man boobs/smaller testes/more body fat/ and decreased fertility.
-Protein Synthesis:
Studies have shown that excessive alcohol consumption slows down the process of protein synthesis by up to 22%. Muscles are made up of protein so slowing down this process can be detrimental to your gains.
-Dehydration:
This applies to those more uneducated to the effects of drinking. During a night of drinking your kidneys will use a substantial amount of the body’s water to break down the alcohol. Staying hydrated is one of the keys to muscle gain. If you are going to be drinking I recommend steady water consumption throughout the night.
-The next day at the Gym:
It has been proven that alcohol consumption 48 hours before exercise greatly effects the persons level of strength, focus, reaction time and hand-eye coordination. If you want to lift well you should not consume alcohol 48hrs prior to working out.
-Vitamin and Mineral Depletion:
Alcohol will cause your body to drain many important Vitamin and Minerals at a rapid rate. Being properly nourished aids in muscle growth and maintenance.
-Weight Gain:
Alcohol is simply empty calories, you are not getting much for how much you’re putting in your body. The more you consume the more fat your body will eventually store. Alcohol is calorie dense. While this shouldn’t be on the top of your list of worries, it still has a negative impact on gains.
My Recommendation:
The best thing you can do for your body is to stop drinking. However, while you’re young you do want to have fun every now and then. Drinking is inevitable for many. If you can stop cold turkey – that’s great, however for those that are going to continue here’s some tips:
+Limit binge drinking to once a month:
Pick the correct night to drink! You should not be consuming alcohol on a weekly basis. To get the least amount of impact on your body you should try to limit yourself to 4-5 drinks a month.
+Nourish yourself before heading out:
Remember to drink plenty of water during the night and eat a big meal full of good vitamins/nutrients/fat/proteins . At least you can lessen the harmful effects.
+Don’t drink and head to the gym the next day:
If possible drink the night before your rest day. You’ll be less productive at the gym the next day if you decide the drink the night before.
Edited by Plasmic Fury, 04 February 2010 - 05:03 PM.
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