Oh! The long week drained you of all your energy and finally, the weekend’s here. Excited much? What are you probably going to do on weekends? The very first thing most of the people out there, especially men, are going to do is getting their hands on booze, beer, or a glass of wine. And if not much just a fine and stiff drink would do. Isn’t it? A fine glass and that’s it. This idea of chilling back or relaxing basically fails no chance to appeal one and all. For men, each and everything takes round over alcohol, particularly on weekends.
But have you spared a split second out of your valuable time and given a thought about the muscle you have been trying too hard to build? Now, it is no secret that high performance athletes totally drool over their own body. Working through each measure and nailing that perfectly bland diet just to attain that desired physique. You work so extremely hard all through the week and then comes the weekend whereby you stuff your liver with all beer or alcohol; whatever you get. In case, you are still unaware, let’s just enlighten you on the notorious effects of alcohol on the muscle growth.
Now, alcohol consumption and deteriorating health are synonymous; but today, what our primary focus is going to be the ill-effects of the alcohol intake on the growth of muscles. Not only does alcohol renders you vulnerable to a lot of different health issues but it also fails no chance to hurt your ‘mighty’ gains.
How does alcohol basically affect your muscle growth? What’s so notorious about it?
100 Percent Empty Calories
Alcohol is nothing but empty calories. What it solely possesses is a caloric value of 7 calories per gram and that’s it! It doesn’t have any nutritional value. A typical shot of proof vodka (1.5 oz) is high with whooping 100 calories. In case, you are already building muscle mass, do you actually want these extra calories? As for those already hitting the gym regularly for shedding the extra pounds, should totally forget about it. What this high caloric content is going to do is interfere and negate the effect of total calorie intake. In addition to the aforesaid, the extra calories are surely going to disrupt the Kreb’s Cycle and henceforth, slow down the metabolism.
Just for your information, in case your Kreb’s Cycle is inefficient in its working, fats can no longer be broken down by your body. Already your body is laboring so hard to digest and metabolize the alcohol and the stopping of the burning of the fat is definitely not going to be a good thing. Or is it?
Muscle Protein Synthesis is Affected
Protein synthesis is a normal process of the body whereby proteins, which are consumed in the form of food, are turned into muscle. It is only when the muscle experiences micro tears that protein synthesis occurs. Also, these micro tears are brought after enough resistance training. Henceforth, these micro tears are reconditioned by effective protein synthesis and so, stronger muscle fibers are, in turn, build.
Now that you have to come to know that protein synthesis is critical for protein synthesis; scientific researchers have brought into limelight the very fact that alcohol inhibits the growth of muscles. The muscle mass is reduced significantly because alcohol blocks protein synthesis. Studies have also proven that meals taken in after 24 to 48 hours after resistance training have the most powerful impact on the growth of muscles.
It can clea
rly be concluded that alcohol consumption on the very day of training is undoubtedly going to have a dangerous effect on the muscle growth.
It is no wonder by now that alcohol consumption is detrimental to the body on a whole and muscles in particular. Hangovers leave no chance of reducing the efficiency of your workout. Reduction in protein synthesis renders your muscle deficient in water. Properly hydrated muscles (particularly when you take creatine) allow your body to function in a much more favorable anabolic environment.
Muscle mass buildup becomes more difficult when the muscles in the body aren’t holding sufficient water. Moreover, intake of alcohol at regular intervals inhibits the absorption of micronutrients. These crucial micronutrients are cardinal for both contractions as well as relaxation of muscles. Also, in addition to the above-said, they play a key role in the growth of the muscle fibers. Some of the nutrients are calcium, magnesium, potassium, phosphorous and iron.
Negative Effect on Levels of Testosterone
Testosterone levels drop significantly by 25 percent in an inebriated state. Blood alcohol levels and testosterone levels are inversely proportional to each other. It is very interesting fact, again put forth by the scientists, that when the blood alcohol levels were shooting, the levels of testosterone were at their lowest.
The next negative characteristic of alcohol is that it causes prompt aromatization of androgens into the hormone estrogen. This particularly explains the condition of gynecomastia occurring after a certain time in binge drinkers. Moreover, in case you don’t already know, testosterone is potent muscle building hormone. Lower levels of testosterone can also be linked to reduced protein synthesis.
Effect on Growth Hormone
Growth hormone is increasingly important for the build of muscle mass and normal synthesis of proteins. The levels of the growth hormone are at their peak during sleeping. It is only when you are resting that muscle grows. Therefore, it is only when you are sleeping that your muscles are growing; since it is only then that growth hormone is being released.
What is more surprising is that scientists have shown that the release of the growth hormone during sleeping is subdued after the consumption of alcohol.
There are a few useful tips which can always be remembered when you are trying to build up muscle mass:
1. Bedside water
2. Lots of protein
3. Glutamine and ZMA
4. A ‘King-Sized’ nutritional breakfast
For more questions or feedback feel free to comment down below and I’ll get back to you real soon,
Best of gains to you.