Muscle build-up and alcohol – can it be tolerated?

After an extensive training you like to go for a drink with your friends in the evening and go out for a walk. That alcohol in too large quantities can be harmful to the body is well known. Even small amounts of alcohol can lead to a change in consciousness and affect the central and peripheral nervous system, thus influencing our movements.

However, very few people know that the consumption of alcohol after a training session can have an effect on training success. Alcohol becomes interesting for our strength training in the first place because alcohol blocks certain hormones that are normally needed for muscle building. The most important hormones are testosterone and cortisol. Besides the effects on the cardiovascular system, regular and high alcohol consumption has effects on muscle building, fat burning and the body’s entire energy metabolism. Unfortunately, the effects are often underestimated by strength athletes and can last for several days.

Consequences of alcohol

The alcohol we know is ethanol, a tasteless compound of carbon and water. This only drinking alcohol is mixed with small amounts of various accompanying alcohols. Butanol, methanol and propanol, which are also called fusel oils, can lead to poisoning.

In drinks like whiskey, however, they are among the aroma carriers. High-quality alcoholic drinks have a smaller proportion of fusel oils than inferior alcoholic drinks. Optimal muscle growth is positively influenced by a healthy balanced diet, the right training dosage and sufficient rest and recovery phases.

An extensive burger meal every now and then or a beer with the buddies after a training session does not promote regeneration phases and muscle growth, but there are no negative effects on physical condition and training success. In moderation, alcohol and a high-fat diet are no problem. However, if excessive consumption of alcohol occurs, especially after training sessions, this circumstance can have a very negative effect on the performance development and recovery of our body.

Alcohol can already be a spoilsport during weight reduction. When building up muscles, on the other hand, the consequences of excessive alcohol consumption are much more far-reaching. Anyone who has trained with a hangover after a night out drinking knows the side effects such as low motivation, fatigue, performance slumps during training and low motivation.

However, it can be even worse if the alcohol consumption is too high. If the body notices that it is continuously supplied with alcohol, it tries to break it down to avoid poisoning. The breakdown of alcohol takes place in the liver.

This involves the use of substances that are normally intended to provide energy for muscle building. These include amino acids and carbohydrates. In this case, the body needs more of these substances than it has available.

Since the breakdown of toxic alcohol is a priority, carbohydrates and amino acids are missing during the muscle building and regeneration phases after a workout. A beer can therefore have serious consequences and can severely disrupt muscle building. This effect is intensified again when the body is already weakened by a previous training anyway.

The human organism is in a build-up and regeneration phase after training. Now the alcohol deprives the body of the important substances for muscle building, as they are needed to break down the alcohol. Studies have proven that alcohol significantly inhibits the production of growth hormones and testosterone.

The cortisol actually causes fat to be transported from the fat tissue to the muscle cells, where it is converted into energy. With this energy new muscles are to be built. As important substances for muscle building are missing due to the alcohol, the fat is re-incorporated into the adipose tissue.

An effective muscle building is prevented. Furthermore, alcohol extends the body’s regeneration time after training and physical exertion, which also prevents efficient muscle growth. When combining alcohol and fatty food, there is a saying: “I can smear this directly on my hips”.

This saying is therefore quite true and should be taken seriously. Alcohol has other negative influences that should be known.Studies show that alcohol can show its effects up to 36 hours after a humid and happy evening. This is how long it can sometimes take for the alcohol to disappear completely from the body and be broken down.

Only then one can call up its full potential in a training again and feels again completely per cent loadable. Sufficient sleep is especially important for the regeneration effect after stress. After high alcohol consumption you fall asleep quickly and feel your sleep is deep and healthy.

But it is exactly the other way round. The poison disturbs the restful REM sleep. A normal regeneration is not possible and a negative influence on our immune system is transmitted.

Even small amounts of alcohol make an athlete more susceptible to bacteria and viruses. For the athlete, therefore, there is little reason to consume alcohol regularly or heavily. For competitive athletes, alcohol is almost forbidden from the outset, because at this level, small things make the difference.

Alcohol can play a role here. Most people are hobby sportsmen and women and therefore also on a not so high training level. Especially runners, endurance athletes and people who do interval or cardio training do not have to live completely abstinent.

A beer or a glass of wine in the evening should not be a problem. As always, the quantity and frequency are decisive. Excessive alcohol consumption can have a disturbing effect on muscle building, regeneration and fat burning.

If you still don’t want to do without alcohol in a social setting, there are a few important rules you should follow when drinking alcohol. Especially when sport plays an important role in a person’s life, the quantity makes the poison. A complete renunciation of alcohol brings recognition and one profits considerably more from one’s training.