The short answer: YES.
When it comes to building muscle and losing fat, reducing or eliminating alcohol consumption is an absolute must. In this post I will be mentioning some key points about how alcohol affects the human body, the impact it has on muscle gains and some key recommendations.
Muscle synthesis:
When you work out you cause stress onto your muscles which promotes positive adaptions to occur. Myofibrillar protein synthesis is a key contributor to this process. Myofibrils are muscle cells that require the right nutrients in order for them to grow and develop. Rates of myofibrillar protein synthesis are impaired with alcohol consumption and this can lead to an array of issues such as interference with muscle recovery and regeneration of new muscle tissue post workout. Protein is the required nutrient after a workout as it regenerates muscle tissue and helps increase the rate of myofibrillar protein synthesis.
Recommendation #1 Do not consume alcohol within 8 hours of an exercise bout as it will interfere with the recovery process.
Dehydration:
Alcohol has a diuretic and vasodilator effect on the body. Diuretics cause the increased excretion of water from the body (increased production of urine) which ultimately causes dehydration. What we know is that when we increase urine production we also lose a bit of sodium as well. Sodium is an important electrolyte which helps decrease the risk of cramping, musculoskeletal injuries and muscle strains.
Recommendation #2 If you choose to drink ensure you drink a glass of water with every alcoholic beverage.
Endocrine system:
This is probably the biggest issue when it comes to alcohol consumption. Hormonal levels play a pivotal role in the amount of muscle mass you can obtain. The human growth hormone is responsible for the growth and maintenance of muscle tissue along with stimulating protein turnover. This is secreted when you are asleep. Alcohol has the ability to disrupt natural sleep rhythms and with this the amount of growth hormone stimulated will decrease. Alcohol also stimulates cortisol levels which is the stress hormone. When cortisol levels increase, growth hormone levels decrease.
Testosterone is the male sex hormone responsible for the development of the male reproductive tissues such as the prostate and testes however, it also plays a key role in muscle and bone growth along with other male characteristics such as growth of body hair. Estrogen is the female sex hormone responsible for the development of female reproductive system and secondary sex characteristics however, high levels of estrogen can also cause weight gain. Alcohol, specifically beer, has been shown to increase estrogen levels and decrease testosterone in males. This is because it contains two chemicals called phytoestrogen and prolactin. Both these chemicals promote increased estrogen levels. As a result, low testosterone in males will lead to decreased energy, low sex drive, increase storage of fat and decreased muscle mass.
Recommendation #3 If you are a male and a big drinker get your testosterone levels checked by your doctor.
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