[B022] How Drinking Impacts Your Gym Progress (And What to Do About It)

Introduction

Alcohol is often seen as a way to relax and socialise, but its effects on muscle growth and recovery are not widely understood. Many athletes and fitness enthusiasts unknowingly sabotage their progress by consuming alcohol. This article explores how alcohol impacts muscle protein synthesis (MPS), the mTOR pathway, and overall athletic recovery, shedding light on why limiting alcohol intake may be crucial for optimal performance.

Key Definitions

· Muscle Protein Synthesis (MPS): The biological process where muscle cells repair and grow following resistance training. It occurs when protein intake and exercise stimuli exceed muscle breakdown.

· mTOR (Mechanistic/Mammalian Target of Rapamycin): A key cellular pathway that regulates muscle growth by responding to nutrients, stress, and exercise. Alcohol inhibits this pathway, slowing down muscle development.

What the Research Shows

· You are messing with your gains! Alcohol consumption reduces the body's ability to build and repair muscle by impairing MPS, the process by which muscles grow after exercise.

· mTOR Pathway Disruption: The mTOR (mechanistic/mammalian target of rapamycin) pathway, which regulates muscle growth, is negatively affected by alcohol, leading to reduced muscle gains.

· Impaired Recovery: Alcohol negatively impacts sleep, hydration, and hormone regulation, all of which are essential for muscle recovery.

· Decreased Performance: Research shows that alcohol consumption before exercise results in fatigue, lower endurance, and diminished strength gains.

· Paradox of Active Drinkers: Studies indicate that physically active individuals often consume more alcohol than sedentary individuals, suggesting a need for greater awareness among athletes.

· Alcohol and HIIT Performance: Findings from the BEER-HIIT study suggest that moderate alcohol consumption did not significantly reduce the positive effects of high-intensity interval training (HIIT), indicating that its impact may be less detrimental in certain training modalities.

Facts About the Study

· Published in: Quality in Sport, 2024.

· Authors: Dobosz et al., from the Medical University of Lodz, Poland.

· Study Type: Review of literature and meta-analyses on alcohol's effects on resistance training and recovery.

· Key Findings: Alcohol hinders post-exercise recovery, reduces protein synthesis, and disrupts mTOR signaling. However, moderate alcohol consumption did not negate the benefits of HIIT training.

· Methodology: Analysis of studies sourced from Google Scholar, PubMed, and Web of Science.

Study Limitations

· The study is a literature review, meaning it relies on existing research rather than original experimentation.

· The effects of alcohol may vary depending on individual metabolism, frequency, and quantity of consumption.

· Some studies analysed focused on extreme alcohol consumption rather than moderate intake.

Research to Action

Now, not all of you will be inspired to go T total after reading this blog, So what do you do if you want to make progress in the gym but still want to enjoy an alcoholic beverage ?

· Limit Alcohol Intake: Reduce alcohol consumption, particularly post-exercise, to avoid disrupting muscle recovery.

· Prioritise Sleep: Since alcohol impairs sleep quality, focus on getting 7-9 hours of rest for optimal recovery.

· Hydrate Properly: Alcohol dehydrates the body, so increasing water intake can help counteract its negative effects.

· Fuel with Protein: Post-workout nutrition should include high-protein meals to support MPS and counteract alcohol's impact.

· Time Alcohol Consumption Wisely: If drinking, try to separate it from training days to minimise interference with recovery.

· Balance It Out: If you choose to drink, ensure that your overall lifestyle supports muscle recovery—focus on proper nutrition, hydration, and sufficient sleep.

· Reduce Binge Drinking: Studies indicate that smaller, moderate amounts of alcohol have a less severe impact compared to binge drinking, which significantly hinders recovery and performance.

Boost Summary

Alcohol might seem harmless, but for those serious about fitness and performance, it can be a hidden obstacle to progress. If you do choose to drink, be strategic—stay hydrated, consume adequate protein, and avoid drinking immediately after workouts and reduce your alcohol intake!

By making small adjustments, you can minimise alcohol's impact while still making progress in your fitness journey. Next time you reach for a drink, consider whether it's worth the potential setback to your gains. Your muscles will thank you!

Gains aside, Alcohol is a carcinogen and a neurotoxin. ANY AMOUNT will damage your brain and your risk of several types of cancer. You can read more about this in blog B015.

Referencing

Dobosz, A., Zduńczyk, W., Dubińska, M., Paduch-Jakubczyk, W., Bilska, W., Żydek, A., & Ciułek, U. (2024). The Dark Side of Alcohol: Implications for Muscle Growth, mTOR Pathway, and Athletic Recovery. Quality in Sport, 22, 54490. https://dx.doi.org/10.12775/QS.2024.22.54490