Alcohol in moderation can be a health-boosting addition to any diet. It not only lessens the risk of heart disease, but also relives stress, according to the Mayo Clinic website. However, when it comes to building muscle, alcohol can have detrimental effects on protein synthesis, testosterone, and growth hormone, all major players in the muscle building process.
Alcohol Facts
Alcoholic beverages usually contain ethanol, a type of alcohol that packs seven calories per gram. Unlike protein, carbs or fats, it’s not considered a nutrient nor does it provide any function in the body. Excessive drinking can have serious consequences, such as alcoholism and liver disease, according to the Mayo Clinic website. In contrast, moderate drinking, which is defined as two drinks for men and one for women 65 years or older, can have some health benefits, such as reducing the risk for diabetes and stroke.
Inhibit Muscle Protein Synthesis
In research reported in the August 1999 issue of the “American Journal of Physiology, Endocrinology and Metabolism,” researchers discovered that drinking alcohol can inhibit muscle protein synthesis, the muscle growth process within muscle cells. During a 14-week study, subjects on an alcohol containing diet had greater levels of myopathy, or muscle loss, than those taking a placebo. Scientists suggest that alcohol blocks the process of protein synthesis, which leads to a reduction in muscle mass.
Testosterone Impact
Research shows that alcohol can negative affect the muscle building hormone testosterone, according to research published in the May 2004 issue of the journal of “Alcoholism: Clinical and Experimental.” Participants consumed beer or non-alcoholic beer for three weeks while following the same diet composition. Scientists found that the beer group had significantly lower testosterone levels compared to the no-alcohol beer. Low testosterone levels can compromise muscle building, since the hormone plays a vital role in initiating protein synthesis.
Growth Hormone Impact
Like testosterone, growth hormone facilitates the protein synthesis process. Therefore, maximizing growth hormone output can increase the muscle growth process. In research reported in the 1980 issue of the “Journal of Clinical Endocrinology and Metabolism,” researchers found that alcohol consumption significantly suppressed growth hormone release during sleep.
Caution
As confirmed by the scientific studies above, alcohol consumption can put a damper on your muscle building goals. Just proceed with caution when drinking alcohol. Avoid going overboard, but don’t permanently deny yourself the occasional alcoholic beverage. According to the Mayo Clinic website, always drink responsibly and in moderation.
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