Can alcohol consumption affect muscle growth?
Exercise and protein ingestion are the main factors that stimulate muscle protein synthesis (the main process driving muscle adaptations such as growth).
It has been reported that athletes are more likely to consume excessive amounts of alcohol, especially as part of binge-drinking practices in team sports. Can these practices affect muscle protein synthesis?
This study investigated the effect of post-exercise alcohol ingestion on muscle protein synthesis rates in healthy young subjects who regularly exercise. Subjects first performed combined resistance and endurance exercise (to mimic team sports). During an 8-hour recovery period, subjects ingested either 1) 25 g protein, 2) 25 g of protein and 12 standard alcoholic drinks, or 3) 25 g carbohydrate and 12 standard alcoholic drinks.
Alcohol ingestion reduced post-exercise muscle protein synthesis rates. However, post-exercise muscle protein synthesis rates were still elevated compared to rest, even when alcohol was ingested.
Therefore, alcohol consumption is not an excuse to skip training sessions.
Note that the subjects received a large amount of alcohol (i.e. 12 drinks). This amount was chosen to reflect the (binge) drinking practices of team athletes. A lower amount of alcohol (e.g. a drink with dinner) is likely to have (much) less effect. In conclusion, the consumption of large amounts of alcohol after exercise lowers muscle protein synthesis.
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