This article will look at the effect of alcohol on the muscles of the athlete. Alcohol (alcoholic beverages) is an ethanol solution. Alcohol is a psychotropic substance that can have a depressing effect on the central nervous system. The process of production and consumption of alcoholic beverages has a very long history and is widespread in all cultures of the planet. In most societies, alcohol consumption has become an important tradition during various holidays.
Ethanol among all types of alcohol is less toxic, but at the same time has strong psychoactive properties. Now scientists have established some conditionally positive effects when drinking alcohol, as well as, of course, negative ones, of which there are significantly more. But today we will only talk about what effect alcohol can have on muscle tissue.
The effects of alcohol on muscle tissue
It should be said right away that alcohol has a negative effect on muscle tissue in any amount.
- Drinking alcoholic beverages to a state of slight intoxication is equivalent to missing one training session;
- Strong alcoholic intoxication reduces all athletic performance, and their recovery may take up to two weeks;
- With the systematic use of alcohol (half a liter of beer once every two days) will lead to stagnation in muscle mass growth in 80% of athletes and to a decrease in growth in 100%.
The physiological mechanisms of the effect of alcohol on muscle tissue should now be brought up.
Stops the synthesis of protein compounds
Protein synthesis is the process of combining amino acid compounds in a strictly defined order. If alcoholic beverages are consumed in moderation, this process will stop by 20% due to the acceleration of cortisol production.
The content of growth hormone decreases
In clinical trials, it was found that alcohol is able to suppress the synthesis of insulin-like growth factor and GH. Within two weeks of being consumed, their production is reduced by about 70%.
Dehydration occurs in the body
With the metabolism of alcohol, there is a strong excretion of the kidneys, which leads to dehydration of the body. It has long been established that water is necessary for the growth of muscle tissues, and if it is insufficient, growth slows down, and in very severe cases, even muscle destruction is possible. Stopping the growth of muscle tissue is facilitated by the use of even low-alcohol drinks (beer).
Decreases testosterone levels
Male hormone levels drop for several reasons. Alcohol increases the number of testosterone-binding protein compounds. The conversion of the male hormone to estrogen is significantly accelerated. Some alcohol-containing beverages (beer) contain substances very similar to estrogens. And the last reason is the ability of alcohol to stimulate estrogen-type receptors. This is the reason why some people with alcohol dependence develop symptoms of gynecomastia.
Depleted reserves of minerals and vitamins
With the frequent use of alcoholic beverages, the body begins to feel a lack of vitamins of groups B, C and A. Also reserves of calcium, phosphates and zinc are depleted. It is these substances that are extremely important for the growth of muscle tissue.
Fat reserves increase
Alcohol refers to high-calorie foods that disrupt the function of the Crabs cycle. This process is very important for fat burning. It has been found that only 24 grams of alcohol can reduce the oxidative processes of fat cells by 73%. Consequently, most of the alcohol consumed will be stored as fat.
Insomnia occurs
Alcohol disrupts the sequence of sleep phases, which negatively affects muscle tissue repair.
Mitochondria malfunction
Not so long ago, it was found that the Mfn1 gene leads to muscle weakness. When alcoholic beverages are consumed, malfunctions of this gene occur, as a result of which the mitochondria are not able to produce the required amount of energy.
Semen quality deteriorates
Even moderate consumption of alcoholic beverages (360 ml of beer or 150 ml of dry wine) for several weeks causes a deterioration in the quality of sperm. The life span of spermatozoa under the influence of alcohol is significantly reduced.
Research on the effects of alcohol on muscles
In 2014, special studies were conducted on the effects of alcohol on athletic performance. In the course of the experiment, it was found that when drinking alcoholic beverages after a training session, the rate of synthesis of protein compounds significantly decreases, and the process of restoration of muscle tissues is suspended.
The trial involved young men with no health problems. They needed to perform 3 types of training: strength, cyclic endurance and interval training. There was a two-week break between each training session. After classes, the subjects received various meals:
- The "REST" group did not consume alcohol and special food.
- The PRO group consumed 25 grams of whey protein after exercise and 4 hours after exercise.
- The ALC-PRO group consumed the same amount of protein and alcohol at the rate of 1.5 grams per kilogram of body weight.
- The ALC-CHO group used the same amount of alcohol and 25 grams of maltodextrin carbohydrates.
After summing up the results of the study, the scientists found that in the groups "ALC-PRO" and "ALC-CHO" the production of protein in the muscle tissues decreased by 24 and 37 percent, respectively, compared with the group "PRO". This allows us to speak with complete confidence about the ability of alcohol to stop anabolic processes after training and inhibit the process of muscle recovery. It should be noted that protein is able not only to accelerate the synthesis of protein compounds, but also accelerates the elimination of alcohol from the body.
How to reduce the effects of alcohol on muscles
You should not carry out training sessions for two days from the date of drinking alcoholic beverages. If you train the next day, it will lead to additional damage to muscle tissue.
- You should not drink alcohol for two days after training, otherwise it may be considered lost.
- If you drink alcoholic beverages, then you need to eat them well. The best choice for this would be foods high in protein: cheese, meat, fish, etc.
- The next day, you should drink more fluids to restore water balance in the body.
- It is necessary the next day after drinking alcohol to add 500 milligrams of ascorbic acid to the diet, as well as three tablets of succinic acid, in order to suppress the oxidation processes.
- It has been found that cysteine is able to reduce the negative effects of alcohol on the body.
Learn more about the effects of alcohol on muscles in this video:
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