Alcohol is a psychotropic substance that has a depressing effect on the central nervous system. The production and use of alcohol has a long history and is widespread in many cultures of human civilization. In many societies the consumption of alcoholic beverages is an important part of certain family and social events.
Compared to other alcohols, ethanol has a relatively lower toxicity, while possessing a significant psychoactive effect. At the moment, the conditionally positive effects of alcohol on the human body and definitely negative ones have been identified, but this article will only look in detail at the effects of alcohol on muscles and results in bodybuilding.
Every athlete should always remember that alcohol in any amount or form has a negative effect on muscle growth and strength performance in bodybuilding.
A single alcohol consumption to the point of light intoxication corresponds in terms of its effect on muscles to missing a workout.
Severe intoxication by alcohol significantly reduces athletic performance, while full recovery may take 1-2 weeks.
Systematic consumption of alcohol, even in small amounts (0.5 beers every other day), inevitably leads to stagnation in 80% of athletes and a 100% decrease in muscle growth.
In support of the above theses, here are the physiological mechanisms of alcohol's effect on muscles, with references to scientific research.
Alcohol inhibits muscle protein synthesis.
Protein synthesis is the process of combining amino acids in a specific sequence. Alcohol consumption in moderate amounts slows down this process by about 20%, due to the release of the catabolic hormone cortisol.
A study was done in which 8 healthy men were tested after taking a single significant (1.75g/kg body weight) dose of alcohol. Researchers found a significant decrease in testosterone levels and an increase in cortisol levels overnight after drinking alcohol.
2. alcohol lowers growth hormone levels
In another study, it was shown that alcohol inhibits muscle growth by inhibiting the secretion of insulin-like growth factor GF-I and growth hormone. Their levels fall within the next 2 days by an average of 70%
3 Alcohol lowers testosterone levels and raises estrogen levels.
There are several reasons for this process. First, the number of proteins that bind testosterone increases. Second, the conversion of testosterone to estrogen is accelerated. Third, some alcoholic beverages (mainly beer) contain estrogen-like substances. Fourth, alcohol and its metabolites are capable of stimulating estrogen receptors themselves. It is for this reason that signs of gynecomastia can be seen in many alcoholics.
4) Alcohol causes dehydration
Alcohol metabolism is accompanied by intense fluid excretion by the kidneys, this leads to dehydration. At the same time, it is known that water plays an important role in building muscles, and in its shortage muscle growth stops, and in severe cases muscle destruction begins. Even beverages with low alcohol content (4%) can damage muscles and reduce the rate of recovery, due to dehydration.
5. Alcohol consumption leads to depletion of vitamins and minerals
Alcohol consumption causes deficiencies in vitamin A, C, almost all B vitamins, calcium, zinc, and phosphates. These vitamins and minerals play an important role in bodybuilding because they are all required for muscle building and synthesis of endogenous anabolic hormones.
6. Fat Formation
Alcohol is a high caloric compound, 1 g contains 7 calories, which is more than protein and carbohydrates. In addition, alcohol disrupts the Krebs cycle, which plays an important role in breaking down fat. A study in the American Journal of Clinical Research determined that 24 g of alcohol can reduce fat oxidation by 73%. Thus, most of the energy of alcohol will be converted to fat. Another reason for increased fat formation is increased appetite under the influence of alcohol.
7. Sleep disturbance
Alcohol consumption causes sleep disturbance by disrupting the sequence of its fast and slow phases, resulting in a decrease in the restorative effects of sleep on muscles.
8. Alcohol causes mitochondrial malfunction and increased mutations in the body
Doctors at Thomas Jefferson University have concluded that the gene Mfn1 is to blame for muscle weakness in people suffering from alcoholism. Their publication in the Journal of Cell Biology states that defective operation of this gene causes the mitochondria to produce insufficient energy.
The new knowledge will help develop drugs to treat alcohol-induced muscle weakness. It could also be the basis for new therapies for other severe neuromuscular diseases. Scientists believe that most of our diseases are related to an imbalance in the work of the mitochondria. And that work, in turn, depends on nutrition. Not surprisingly, alcohol causes the mitochondria to malfunction.
Scientists in California have found that the fusion of two mitochondria occurs to actively protect against mutations that cause, among other things, a whole class of neuromuscular diseases. If the fusion does not occur, the protection against mutations stops working. And physicians at Thomas Jefferson University found that the Mfn1 gene is responsible for mitochondrial fusion in muscle. In half of the mice given alcohol, the work of this gene decreased by 50%, and this happened simultaneously with a decrease in the ability of mitochondria to join together. When alcohol was no longer given to the mice, and normal work of the gene was restored, then the adaptive function of the mitochondria was activated.
9. Alcohol impairs sperm quality
Moderate consumption of alcohol at least five servings (one conditional serving - 360 ml of light beer or 150 ml of dry wine or 45 ml of whiskey, vodka or other strong drink) each week is associated with poorer sperm quality in healthy young men, shows the study published in the online journal BMJ Open .
The authors observed more than 1,200 Danes aged 18 to 28 years who underwent a thorough medical examination before being called up for military service (the law on universal military duty existed in Denmark from 2008 to 2012).
Researchers found that alcohol consumption even in large doses on the eve of sperm sampling had no significant effect on the viability and motility of sperm. Nor did 1 or 2 times consumption of alcohol in large quantities during the month preceding the sperm examination have such an effect.
However, daily consumption of alcoholic beverages in moderate doses during each day of the week preceding the study had a pronounced negative effect both on sperm quality and on the level of sex hormones in the blood.
Sperm quality was affected by consumption of even 6-7 conditional servings of alcohol
1. Do not train for 2 days after drinking alcohol. If you train the day after taking alcohol, your muscles will be much more damaged, while you will not get a growth-stimulating effect from the training.
2. Refrain from drinking alcohol for 1-2 days after your workout, otherwise the workout can be considered wasted.
3. Always use a snack. Give preference to protein products (meat, fish, cheese, etc.). This decreases the catabolic effect of alcohol.
4. Drink more fluids (mineral water) the next day, in order to rehydrate.
5. Take 500 mg of ascorbic acid the next day, in the morning, and 3 tablets of succinic acid, to suppress oxidative processes.
6. Cysteine has been proven to reduce the harmful effects of alcohol on muscles.
