Beer intake: How much does it impact Hypertrophy?
When I was in my 20's I would go out every weekend and drink downtown with the boys. I would then proceed the next day to get my workout in, even sometimes working out before we went drinking, to just maintain my gains.
Over time as I did more research in my 40's and stopped drinking I wanted to know how much did I impact my gains during my 20's when I drank? I also wanted to know what is the biggest impact that drinking has on recovery? Hey, maybe drinking doesn't impact hypertrophy after all....nah!! This latest research breaks down the impact of alcohol on hypertrophy gains.
Binging: What does the science say here? It is pretty obvious that heavy drinking leads to prevention of hypertrophy. It prevents anabolic signaling by up to 25% and lessons testosterone levels for days. If you are drinking with the ladies or guys, and working out, you are definitely impacting your ability to optimize hypertrophy.
1 or 2 drinks: This one was the biggest surprise. Moderate consumption has a modest impact on myofibril protein synthesis. It still leaves gains on the table, just not 25%.
It also doesn't cost the massive hormonal damage that chronic drinking causes. So if you are trying to get the ladies or men and still maintain the hypertrophy...1 to 2 drinks a week is the key.
The DANGER: Recovery. 1 to 2 drinks or even the binging and chronic alcohol consumption ultimately impacts your sleep and dehydration levels. So if you are going to drink, no matter how much, make sure you prioritize water consumption and sleep
The Takeaway and How to Apply this Study: You can build muscle and still have a casual drink or two. You just need to avoid the continual consumption, week in and week out, as this will become disaster to your goals and gains in hypertrophy.
References: Henselmans, M (2019). The effects of alcohol on muscle growth, Parr, E.B, et al. (2014). Alcohol impairs maximal post-exercise rates of myofibrillar protein synthesis.
-Jesse
Disclaimer: Sharing a study in NOT an endorsement. You should read the original research yourself and be critical.
