Alcohol and Muscle
Ah, summertime.
Our schedules are packed with picnics, concerts, and vacations. We're relaxing, spending time outside, and visiting with family and friends.
We're also probably drinking more alcohol.
I recently dug into the science behind alcohol's impact on muscle growth and recovery. And I uncovered some really surprising things.
How does Alcohol Impact Male Muscle Growth and Recovery?
In moderate to high amounts, alcohol decreases testosterone production in men. It can be up to a 45% reduction after a binge.
This reduction has a significant negative impact on a man's ability to build muscle and recover from training.
Lowered testosterone levels can lead to:
decreased anabolic signaling (the method in which testosterone “tells” muscle to grow) (source)
impaired production of growth hormones (source)
decreased muscle protein synthesis (when protein is produced to repair muscle damage) (source)
How About for Women?
But what does it do to women's muscle growth and recovery?
Turns out, not much.
I was surprised to hear this, but having up to 6 post-workout drinks does not affect muscle growth and recovery in women as it does in men.
It does not decrease testosterone or estrogen levels (they actually rise) and it does not decrease anabolic signaling.
Alcohol may impact muscle protein synthesis, but only acutely.
In a study with female rats, alcohol showed a negative impact on muscle protein synthesis when injected, but no impact when it was ingested chronically over a 26-week period.
So, Is Alcohol Beneficial for women?
Yes, this all sounds great.
But ladies, don't celebrate just yet.
This post is not to say that alcohol is beneficial in any way. It is still a poison (sorry), and there are a bunch of issues with drinking regularly.
Here are the big ones: metabolism disruption, ATP disruption, poor sleep, increased cancer risk (especially breast cancer), ingestion of excess calories, and negative mental health impacts.
As with most things in life, it's best enjoyed in moderation.
minimizing the short-term impact for women
Drinking alcohol is a personal choice.
But if you do choose to unwind with a few beverages this week, rest assured that you can still stay on track and reach your fitness goals.
After researching this subject, it appears the biggest short-term fitness impact for women who drink is the excess calories.
To minimize that damage, I'd recommend drinking in moderation and decreasing your overall calories during the day (especially fats, since they contain 9 calories per gram) while keeping your protein intake high.
