Truth about alcohol, protein and exercise.
michael300891
Posts: 275
Hello all, this is my first article I have posted on here. Hope it is of interest and in the appropriate place.
Let’s face it, most of us enjoy a few beers from time to time, but how does alcohol affect our training?
Exercise is normally followed by a recovery period involving repair and building of muscle. However, a recent study by Parr et al (2014) found consuming around 12 units of alcohol (about 5 pints or 6 double vodkas) after training led to a 37% reduction in muscle protein synthesis compared to consuming a protein drink. That means alcohol consumption inhibited over a third of the gains that the athletes would have made, if alcohol had not been consumed.
Most worryingly, they found that a protein-alcohol combination still led to a 24% reduction in muscle protein synthesis versus a protein drink alone. This shows having a protein “rescue” drink or meal after a few pints is only partially effective.
The reasons why consuming protein, along with alcohol, isn’t as effective as we would hope, is explained by how alcohol inhibits muscle growth. Much early speculation guessed that somehow there was an inability to get amino acids (the building blocks of protein) into the bloodstream due to the large alcohol intake. However, in this study, there was no difference in the concentration of amino acids in the blood, regardless of whether the subjects consumed alcohol or not. This means amino acids were reaching the muscle, but not being used as effectively due to the alcohol.
It appears that alcohol can directly inhibit various parts of the “signaling cascade”. This is a series of reactions, which determine how much protein to build/break down (along with a huge number of other things). Alcohol inhibits a complex called mTORC1, and its downstream markers, which are responsible for actually building muscle (feel free to contact me for more information on this). Therefore, alcohol, regardless of what it is consumed with, directly inhibits protein synthesis.
So what can we do about this – many of us consider it unrealistic to give up alcohol and “binge drinking” is highly prevalent in athletes, often more so than in the general population. Unfortunately we cannot prevent the detrimental effects on alcohol, so it is best to limit alcohol intake to when the adaptive responses (muscle growth) are less important e.g. the end of a season. However, when a few pints do get flowing have a protein drink/meal – this isn’t going to eliminate the detrimental effects but will help a little. At this point it’s not clear whether there is a dose-response relationship between alcohol intake and reductions in protein synthesis (i.e. more pints = less gains) but it seems a logical conclusion. Therefore, it may be worth considering minimizing alcohol intake wherever possible. Remember, reducing alcohol is important for far more health-related reasons than just muscle gains.
Doctoral Researcher in Exercise Adaptation and Metabolism:
Follow me on Twitter (https://twitter.com/Michael300891)
Let’s face it, most of us enjoy a few beers from time to time, but how does alcohol affect our training?
Exercise is normally followed by a recovery period involving repair and building of muscle. However, a recent study by Parr et al (2014) found consuming around 12 units of alcohol (about 5 pints or 6 double vodkas) after training led to a 37% reduction in muscle protein synthesis compared to consuming a protein drink. That means alcohol consumption inhibited over a third of the gains that the athletes would have made, if alcohol had not been consumed.
Most worryingly, they found that a protein-alcohol combination still led to a 24% reduction in muscle protein synthesis versus a protein drink alone. This shows having a protein “rescue” drink or meal after a few pints is only partially effective.
The reasons why consuming protein, along with alcohol, isn’t as effective as we would hope, is explained by how alcohol inhibits muscle growth. Much early speculation guessed that somehow there was an inability to get amino acids (the building blocks of protein) into the bloodstream due to the large alcohol intake. However, in this study, there was no difference in the concentration of amino acids in the blood, regardless of whether the subjects consumed alcohol or not. This means amino acids were reaching the muscle, but not being used as effectively due to the alcohol.
It appears that alcohol can directly inhibit various parts of the “signaling cascade”. This is a series of reactions, which determine how much protein to build/break down (along with a huge number of other things). Alcohol inhibits a complex called mTORC1, and its downstream markers, which are responsible for actually building muscle (feel free to contact me for more information on this). Therefore, alcohol, regardless of what it is consumed with, directly inhibits protein synthesis.
So what can we do about this – many of us consider it unrealistic to give up alcohol and “binge drinking” is highly prevalent in athletes, often more so than in the general population. Unfortunately we cannot prevent the detrimental effects on alcohol, so it is best to limit alcohol intake to when the adaptive responses (muscle growth) are less important e.g. the end of a season. However, when a few pints do get flowing have a protein drink/meal – this isn’t going to eliminate the detrimental effects but will help a little. At this point it’s not clear whether there is a dose-response relationship between alcohol intake and reductions in protein synthesis (i.e. more pints = less gains) but it seems a logical conclusion. Therefore, it may be worth considering minimizing alcohol intake wherever possible. Remember, reducing alcohol is important for far more health-related reasons than just muscle gains.
Doctoral Researcher in Exercise Adaptation and Metabolism:
Follow me on Twitter (https://twitter.com/Michael300891)
0
Replies
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Thats why when I have a beer, its the best beer in the place.0
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If you're routinely drinking 6 double vodkas after a workout, you have more to worry about than protein synthesis.
Would be interested in the findings of a more moderate intake.0 -
If you're routinely drinking 6 double vodkas after a workout, you have more to worry about than protein synthesis.
Would be interested in the findings of a more moderate intake.
Yes I totally agree, as I said though no-one has investigated a dose-response relationship yet unfortunately. I would assume however, that one exists... Remember this study is one of the very first to actually look at this in humans, as opposed to rats so it's still early days but the results are pretty conclusive that excessive alcohol is detrimental to muscle gains at this point.0 -
5 pints.
You're piss drunk on that mate.
I think it was in '11 that a nice lady at UCSF (the one doing research and a small human study on restricted calorie diets and aging) produced some data that showed 1-3 units after a workout was not going to cause any effect, that's 1 to 2 pints.
I wish I had the pubmed access still to pull it down, but it was interesting.0 -
5 pints.
You're piss drunk on that mate.
I think it was in '11 that a nice lady at UCSF (the one doing research and a small human study on restricted calorie diets and aging) produced some data that showed 1-3 units after a workout was not going to cause any effect, that's 1 to 2 pints.
I wish I had the pubmed access still to pull it down, but it was interesting.
Louise Burke was it by any chance? You got the link to that study? Sounds interesting!0 -
If you're routinely drinking 6 double vodkas after a workout, you have more to worry about than protein synthesis.
Would be interested in the findings of a more moderate intake.0 -
My memory is **** today, I think it was Dr. Elissa Epel at UCSF, head of the Ames. I might be full of **** on the alcohol research, it wouldn't make sense considering her normal focus. Now I need to sit here and try to remember who did that study if it wasn't UCSF.0
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I wonder how much these people got paid to realize working out and then downing 5 pints wouldn't help them gain muscle mass as effectively as consuming protein.
Seriously, if this is considered science then we have a problem.0 -
hmm, well, hmm, I drink my face off all weekend
I burn 1000 calories and more 7 days a week.
it works for me.0 -
I wonder how much these people got paid to realize working out and then downing 5 pints wouldn't help them gain muscle mass as effectively as consuming protein.
Seriously, if this is considered science then we have a problem.
agreed, it shows that in general, STEM understanding in the US is at an all time low if someone can't understand the value of research like this.0 -
hmm, well, hmm, I drink my face off all weekend
I burn 1000 calories and more 7 days a week.
it works for me.
Ah must be one of my good fellow Canadian's right here!0 -
I love to get liqoured up after I work out, its very gratifying0
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Hello all, this is my first article I have posted on here. Hope it is of interest and in the appropriate place.
Let’s face it, most of us enjoy a few beers from time to time, but how does alcohol affect our training?
Exercise is normally followed by a recovery period involving repair and building of muscle. However, a recent study by Parr et al (2014) found consuming around 12 units of alcohol (about 5 pints or 6 double vodkas) after training led to a 37% reduction in muscle protein synthesis compared to consuming a protein drink. That means alcohol consumption inhibited over a third of the gains that the athletes would have made, if alcohol had not been consumed.
Most worryingly, they found that a protein-alcohol combination still led to a 24% reduction in muscle protein synthesis versus a protein drink alone. This shows having a protein “rescue” drink or meal after a few pints is only partially effective.
The reasons why consuming protein, along with alcohol, isn’t as effective as we would hope, is explained by how alcohol inhibits muscle growth. Much early speculation guessed that somehow there was an inability to get amino acids (the building blocks of protein) into the bloodstream due to the large alcohol intake. However, in this study, there was no difference in the concentration of amino acids in the blood, regardless of whether the subjects consumed alcohol or not. This means amino acids were reaching the muscle, but not being used as effectively due to the alcohol.
It appears that alcohol can directly inhibit various parts of the “signaling cascade”. This is a series of reactions, which determine how much protein to build/break down (along with a huge number of other things). Alcohol inhibits a complex called mTORC1, and its downstream markers, which are responsible for actually building muscle (feel free to contact me for more information on this). Therefore, alcohol, regardless of what it is consumed with, directly inhibits protein synthesis.
So what can we do about this – many of us consider it unrealistic to give up alcohol and “binge drinking” is highly prevalent in athletes, often more so than in the general population. Unfortunately we cannot prevent the detrimental effects on alcohol, so it is best to limit alcohol intake to when the adaptive responses (muscle growth) are less important e.g. the end of a season. However, when a few pints do get flowing have a protein drink/meal – this isn’t going to eliminate the detrimental effects but will help a little. At this point it’s not clear whether there is a dose-response relationship between alcohol intake and reductions in protein synthesis (i.e. more pints = less gains) but it seems a logical conclusion. Therefore, it may be worth considering minimizing alcohol intake wherever possible. Remember, reducing alcohol is important for far more health-related reasons than just muscle gains.
Doctoral Researcher in Exercise Adaptation and Metabolism:
Follow me on Twitter (https://twitter.com/Michael300891)
Thanks for your topic and thoughts. Coincidentally I just posted a few minutes ago I know a healthy, functional, gainfully employed, family man, who for years has imbibed no alcohol, sugar, flour, caffeine or nicotine and has exercised regularly, is now at a ripe age: a living example that it can be done. It isn't crazy, just excellent.0 -
The study is true. But if applied to everyday life? I doubt anyone is downing 5 pints of alcohol after a workout. And if they are, then they probably aren't seeing results.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
If you're routinely drinking 6 double vodkas after a workout, you have more to worry about than protein synthesis.
Would be interested in the findings of a more moderate intake.
Yes I totally agree, as I said though no-one has investigated a dose-response relationship yet unfortunately. I would assume however, that one exists... Remember this study is one of the very first to actually look at this in humans, as opposed to rats so it's still early days but the results are pretty conclusive that excessive alcohol is detrimental to muscle gains at this point.
Sounds like an awesome study for a doctoral researcher in exercise adaptation and metabolism to look at First published study, extremely interesting as unknown what mechanism is causing the inhibition in growth, filling a yawning gap amongst those who'd like to train hard and add mass but have a few drinks now and again (i.e., a fair bit less than 6 doubles - and how does 6 doubles = 5 pints of alcohol? always thought a pint was more or less a shot to a shot and a half, basically). I mean, I would stand up and applaud for some data like that :drinker: :flowerforyou:
As someone who enjoys a regular drink and will soon be looking to add muscle mass, I would actually be very, very interested in any studies addressing to what degree modest alcohol consumption inhibits muscle synthesis; anecdotally, regular moderate consumption has not seemed to have a very deleterious affect on my ability to maintain muscle mass during a deficit.0 -
Back in my glory days 5 pints was a good start or my warm-up if you will except I wasn't working out or playing sports anymore. These days I hardy drink ( maybe 6 occasions all of 2013) but when I do I go all out. The question I would love to have answered is "what effect will alcohol consumption (excessive= more than 5 drinks over a few hours) have on your workouts and protein synthesis in the day(s) after? Besides feeling like crap, dehydrated and not knowing where your wallet or underwear are.0
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Sooo... does this mean going wine-tasting all day and then running an hour on the treadmill before I go out to the nightclubs ISN'T going to help me get fit?
LOL!0 -
I'd rather just do everything in moderation.0
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While interesting, as a former researcher, the study appears to be set-up to give these results...
First off, only 8 subjects were used - not a big sample, although their definaition of athlete looks ok.
Secondly, they used only minimal data points - why not include in the study alcohol only or Carbs only, rather that focus on Protein only, Protein/Alcohol, and Carbs/Alcohol. I understand that the usual push for high output atheltes is protein after exertion, but it seems like they missed some pretty obvious data collection points.
Third, they failed to state that Myofibrillar fractional synthetic rate was higher with both alcohol/protein, and alcohol/carbs, than simply rest - therefore you could argue that alcohol actually helped the athletes. Since the article stated that binge drinking was usually associated with an increased protein intake - I could successfully argue that the alcohol/protein was better for the athlete than rest.
Fourth - they only focused on "athletes who binge drink", and only on the 8 hour period right after simulated game time - what about a longer term study - like how it affected their muscle development or rebuild over the course of a week or month?
Lastly, the study seemed to be set-up to reach these conclusions - based on the above, and the statement at the end of the article:
"Regrettably, there has been difficulty in finding an educational message with alcohol consumption related to sports performance that has resonance with athletes. ... . Our findings provide an evidence-base for a message of moderation in alcohol intake to promote recovery after exercise with the potential to alter current sports culture and athlete practices."
A study with pre-detemined, limited data points, and only 8 participants does not make something "evidence based".
Seems to me the real message - moderation - gets lost in the shuffle.0 -
What can I say..I like to get my drink on on my weekends. I keep to my goals five days a week and on the weekends I do what I want (within reason). Definately slows the weight loss, but it keeps me sane and stops me from falling completely off the wagon. Three pounds down in a month isn't too shabby, and I'm still having fun with friends.0
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While interesting, as a former researcher, the study appears to be set-up to give these results...
First off, only 8 subjects were used - not a big sample, although their definaition of athlete looks ok.
Secondly, they used only minimal data points - why not include in the study alcohol only or Carbs only, rather that focus on Protein only, Protein/Alcohol, and Carbs/Alcohol. I understand that the usual push for high output atheltes is protein after exertion, but it seems like they missed some pretty obvious data collection points.
Third, they failed to state that Myofibrillar fractional synthetic rate was higher with both alcohol/protein, and alcohol/carbs, than simply rest - therefore you could argue that alcohol actually helped the athletes. Since the article stated that binge drinking was usually associated with an increased protein intake - I could successfully argue that the alcohol/protein was better for the athlete than rest.
Fourth - they only focused on "athletes who binge drink", and only on the 8 hour period right after simulated game time - what about a longer term study - like how it affected their muscle development or rebuild over the course of a week or month?
Lastly, the study seemed to be set-up to reach these conclusions - based on the above, and the statement at the end of the article:
"Regrettably, there has been difficulty in finding an educational message with alcohol consumption related to sports performance that has resonance with athletes. ... . Our findings provide an evidence-base for a message of moderation in alcohol intake to promote recovery after exercise with the potential to alter current sports culture and athlete practices."
A study with pre-detemined, limited data points, and only 8 participants does not make something "evidence based".
Seems to me the real message - moderation - gets lost in the shuffle.
Thank you for pointing this out! :flowerforyou: I would still love to see something believable about moderate intake -- keep reading about alcohol's effect on testosterone and the importance of T for muscle synthesis, and just really surprised nothing more rigorous out there reflecting moderate regular consumption and effect on synthesis.
ETA: spelling0 -
While interesting, as a former researcher, the study appears to be set-up to give these results...
First off, only 8 subjects were used - not a big sample, although their definaition of athlete looks ok.
Secondly, they used only minimal data points - why not include in the study alcohol only or Carbs only, rather that focus on Protein only, Protein/Alcohol, and Carbs/Alcohol. I understand that the usual push for high output atheltes is protein after exertion, but it seems like they missed some pretty obvious data collection points.
Third, they failed to state that Myofibrillar fractional synthetic rate was higher with both alcohol/protein, and alcohol/carbs, than simply rest - therefore you could argue that alcohol actually helped the athletes. Since the article stated that binge drinking was usually associated with an increased protein intake - I could successfully argue that the alcohol/protein was better for the athlete than rest.
Fourth - they only focused on "athletes who binge drink", and only on the 8 hour period right after simulated game time - what about a longer term study - like how it affected their muscle development or rebuild over the course of a week or month?
Lastly, the study seemed to be set-up to reach these conclusions - based on the above, and the statement at the end of the article:
"Regrettably, there has been difficulty in finding an educational message with alcohol consumption related to sports performance that has resonance with athletes. ... . Our findings provide an evidence-base for a message of moderation in alcohol intake to promote recovery after exercise with the potential to alter current sports culture and athlete practices."
A study with pre-detemined, limited data points, and only 8 participants does not make something "evidence based".
Seems to me the real message - moderation - gets lost in the shuffle.
Hi great comments and glad someones having a good look at the original paper.
I do agree that they were looking for results, but then pretty much every paper in history is - as for the small sample size its unfortunately very typical of sport science research. I do not think however that they chose a small sample to help get positive results. Yes a small sample increases risk of type I error (I.e. false positives) but a much larger concern from someone financing a study is type II error (false negatives) in which there isnt a big enough sample to find a result.
I am confident they would have loved to get more people in, which to be honest they should have, but it's important to remember they found quite substantial effects from such a small sample.
As for your second point, another good suggestion. However, remember more trials = less statistical power because you need to do bonferonni corrections and post hoc tests because of the risk of doing repeated comparisons. From the authors perspective, this means more participants when really this study is setting the stage for further work. Also remember what is practically relevant, this study was in athletes who regularly take protein. It would be great to have had a look at alcohol alone but vast majority of athletes would complement a training session with a protein supplement so this is more reflective of the actual population of interest.
Sorry I totally disagree with your third point, its pretty well documented that exercise upregulates protein synthesis regardless of what intake you have, and they are relying on this well documented outcome, to make that conclusion your really just doing some weak correlations. For example, number of ice creams sold correlates to number of burglaries. Does that mean that ice creams result in more burglaries? No its because both occur more in the summer. You can never rely on anything correlational in that way, but I understand what you are getting at in which there wasnt an alcohol only post-exercise control group.
As for your fourth point, would be great to see a training study on this, as that's what everything really comes down to. However, I imagine its hard enough to get ethical approval for a study giving alcohol acutely, let alone for weeks on end.... In addition to that, acute protein synthesis has been shown to be a pretty good indicator of training protein accretion.
In regard to them only focusing on athletes who binge drink, well research suggests 50-60% of athletes who play for team sports "binge" drink after some matches/training sessions and when you are first starting out with research you clearly want to focus on the extreme ends of the spectrum where you are going to see noticeable effects.
In summary, it's not that I disagree with your criticisms: No doubt greater sample size, more variety of control groups, training studies etc all needed but I think you have to remember the context.
This is a seminal study into this area of research and it can be used as a backdrop for further research. I think the findings, even with a small sample, are definitely noteworthy.
Cheers, Mike.
Doctoral Researcher in Exercise Adaptation and Metabolism:
Follow me on Twitter (https://twitter.com/Michael300891)0 -
Back in my glory days 5 pints was a good start or my warm-up if you will except I wasn't working out or playing sports anymore. These days I hardy drink ( maybe 6 occasions all of 2013) but when I do I go all out. The question I would love to have answered is "what effect will alcohol consumption (excessive= more than 5 drinks over a few hours) have on your workouts and protein synthesis in the day(s) after? Besides feeling like crap, dehydrated and not knowing where your wallet or underwear are.
Yes would be great to see what the research says on the longer term effects and moderation drinking over the next few years!
Doctoral Researcher in Exercise Adaptation and Metabolism:
Follow me on Twitter (https://twitter.com/Michael300891)0 -
If you're routinely drinking 6 double vodkas after a workout, you have more to worry about than protein synthesis.
Would be interested in the findings of a more moderate intake.
Yes I totally agree, as I said though no-one has investigated a dose-response relationship yet unfortunately. I would assume however, that one exists... Remember this study is one of the very first to actually look at this in humans, as opposed to rats so it's still early days but the results are pretty conclusive that excessive alcohol is detrimental to muscle gains at this point.
Sounds like an awesome study for a doctoral researcher in exercise adaptation and metabolism to look at First published study, extremely interesting as unknown what mechanism is causing the inhibition in growth, filling a yawning gap amongst those who'd like to train hard and add mass but have a few drinks now and again (i.e., a fair bit less than 6 doubles - and how does 6 doubles = 5 pints of alcohol? always thought a pint was more or less a shot to a shot and a half, basically). I mean, I would stand up and applaud for some data like that :drinker: :flowerforyou:
As someone who enjoys a regular drink and will soon be looking to add muscle mass, I would actually be very, very interested in any studies addressing to what degree modest alcohol consumption inhibits muscle synthesis; anecdotally, regular moderate consumption has not seemed to have a very deleterious affect on my ability to maintain muscle mass during a deficit.
Yes it is the best study I have come across in my academic career so I thought it was suitable for my first myfitnesspal writeup haha!
Yeh the mechanisms are explored quite a bit more in the study than I went into detail here its clearly inhibit of mTORC1 pathway. Interestingly though, it affected the downstream marks of mTORC1 (P70S6K1 etc) without really affecting mTORC1 itself. How that happens is still a definite mystery!
Doctoral Researcher in Exercise Adaptation and Metabolism:
Follow me on Twitter (https://twitter.com/Michael300891)0 -
The study is true. But if applied to everyday life? I doubt anyone is downing 5 pints of alcohol after a workout. And if they are, then they probably aren't seeing results.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Couldn't agree more. This article is definitely focused at the athlete end. However, from that perspective it really shines a light on certain individuals within a club. I've worked with a few athletes and in most clubs you'll find a couple who drink a LOT of alcohol, having some evidence to present to them in an attempt to educate them into moderation would be great.
However, definitely more research needed for the wider audience.
Doctoral Researcher in Exercise Adaptation and Metabolism:
Follow me on Twitter (https://twitter.com/Michael300891)0
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