Fitness

Alcohol impairs post-exercise protein synthesis

by Mike Mutzel

265 comments

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.

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

A photo posted by High Intensity Health (@mikemutzel) on

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.

Key Takeaways

-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.

References

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

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265 Comments

Join the conversation

    • Hi there,

      Yes Cis! mTOR is not always good; short term bursts are great for maintaining healthy body composition, but chronic elevations are linked to disease states. I have some info you might like on this soon!

      Thanks,

      Mike

  1. Really?! I'm no expert at well put together studies, but this one is blatantly BAD! Carbs + alcohol? Why not protein plus alcohol? This is comparing apples to oranges ~ no worthy take home message here.

    • Hi there Kim!

      I didn't conduct the study…just the messenger. I think the goal was to mimic a situation an athlete may find themselves in after an event where they celebrate etc…

      So they compared alcohol + carbs or alcohol + protein. Bottom line is either way, alcohol suppresses mTOR, but co-ingesting protein with alcohol negates this effect (at least partially).

      It's a step in the right direction and I'm sure more studies will follow.

      Thanks

      Mike

  2. Why did they have more than one variable between the groups? The group that had alcohol also had a carb shake instead of protein shake. Anyone who has even read a fitness magazine knows you need protein after a workout. Sounds like a bad study design to me. I would like to see it repeated with only alcohol as a variable before I believe it (and I am not even a drinker).

    • Hi Jeff,

      I agree, that would be a great study. I'm pretty sure earlier animal models have shown alcohol to be detrimental; so they wanted to see how much protein would offset these effects.

      Great point,

      Mike

  3. I'm not finding the most important info-how long do we have to wait to consume alcohol so as not to decrease our protein synthesis? Gotta work everything into a day:)

  4. Hi Mike,
    I reread and see that they did compare both protein + alcohol and carb + alcohol to just protein… but 4 drinks is a LOT of alcohol! Also, 'protein drink' doesn't truly equate to 'real food'. Perhaps this study applies to the choices some people make, but I wonder what the outcome would have been if a whole food protein (or even better ~ a balanced meal) with moderate alcohol intake was studied. Whey protein drinks include only the 'quick' energy source of milk, not the long term sustaining casein component. Was the protein drink an animal or vegetable source? Beware ~ studies with agendas!
    Don't mean to shoot the messenger 🙂 Thanks for all you do to educate us!

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