Since muscle contributes much to our metabolic rate and fat-burning potential, maintaining muscle mass is a hot topic as of late. Combining resistance training with a high-protein diet are the best strategies to increase muscle health.
This one-two punch flips on a cellular switch called mTOR, increasing muscle protein synthesis.
Scientists in Australia recently discovered that alcohol consumption in the post-workout period reduced muscle protein synthesis by up to 37 percent; delaying muscle repair and recovery.
@MikeMutzel Been taking your advice. Strength gains almost every time I go to the gym. Thanks
— Jason Jones (@DrJasonBJones) February 6, 2015
This is pretty important, because ,the post-workout window is a critical time period of where muscle protein synthesis is increased.
In brief, the research team instructed the 8 study trained athletes to perform all-out high-intensity resistance training session (eight sets of five reps at 80 percent of 1 rep max).
Immediately after the intense training, the athletes consumed either a just protein shake, or carbohydrate-shake with alcohol, or a protein-shake with alcohol. Then two hours later, had another 25 gram protein shake with alcohol or 25 grams of carbohydrates with alcohol. The alcohol was dosed on bodyweight, 1.5 grams/kg of body weight; for a 200 pound male that would be about 4 drinks.
The muscle biopsies told the story: alcohol reduces muscle protein synthesis by 37% when consumed without protein and 24 percent if consumed with protein.
At the cellular level, alcohol suppressed the key signaling molecule mTOR, required for muscle repair after exercise.
Additionally, alcohol is known to alter the function of key protein factories inside cells called the endoplasmic reticulum.
Since muscle contributes much to our metabolic rate and fat-burning potential, maintaining muscle mass is a hot topic as of late. Combining #resistancetraining with a high-protein diet are the best strategies to increase muscle health. This one-two punch flips on a cellular switch called mTOR, increasing muscle protein synthesis. BUT…Scientists in Australia recently discovered that alcohol consumption in the post-workout period reduced #muscleproteinsynthesis by up to 37 percent; delaying muscle repair and recovery. #EatClean #EatLocal #GlutenFree #HealthyEating #run #gym #training #healthy#outdoors #kettlebell #health #fitness #workout #exercise #crossfit #motivation #bodybuilding #strong #cardio #postworkout #alcohol #booze #body #bellyfat #FitMotivation #mtor #paleo #primal
Alcohol and Protein
Lastly, the researchers noted that when alcohol was consumed with protein, both blood alcohol and blood glucose were lower. So if one does drink, try to consume 25 grams of protein before hand to minimize unhealthy rises in blood alcohol and sugar levels.
-High-intensity exercise and weight training is key to increasing muscle health.
-Consuming 25 grams of luecine-rich protein the post-workout window increases mTOR and muscle protein synthesis
-Drinking alcohol after exercising is linked with a drastic reduction in muscle protein synthesis, 37% and 24% when consumed with carbohydrates and protein, respectively.
Parr, E. B., Camera, D. M., Areta, J. L., Burke, L. M., Phillips, S. M., Hawley, J. A., & Coffey, V. G. (2014). Alcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis following a Single Bout of Concurrent Training. PLoS ONE, 9(2), e88384. doi:10.1371/journal.pone.0088384.s001