Thread by @JornTrommelen

Can alcohol consumption affect muscle growth?

A thread 🧵👇

#alcohol #muscleproteinsynthesis #recovery

Exercise and protein ingestion are the main factors that stimulate muscle protein synthesis (the main process driving muscle adaptations such as growth).

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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?

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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).

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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.

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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.

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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.

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In conclusion, consumption of large amounts of alcohol after exercise lowers muscle protein synthesis.

Study:
ncbi.nlm.nih.gov/pubmed/24533082

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