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Is Alcohol Okay on Training Days?

by Quantify Fitness | Last Updated:  May 5, 2016

According to research from the University of North Texas, consuming alcohol following resistance exercise could potentially hamper the desired muscular adaptations by reducing anabolic signaling, at least for men.

Protein synthesis is the basis for muscle growth and recovery from resistance training. The researchers believe alcohol ingestion may cause a reduction in protein synthesis which negatively influences recovery from muscle damage and accentuates a loss in strength.

So if you're not getting the gains you expect, you may want to skip the beer on training day.

Bonus Tip: If you're trying to lose some stubborn weight, try avoiding the evening booze. Your body has to spend time burning off the ethanol before it can focus on burning fat while you're asleep.

alcohol and exercise

More Research on Alcohol + Exercise

  1. Post-exercise alcohol ingestion exacerbates eccentric-exercise induced losses in performance
  2. Acute alcohol consumption aggravates the decline in muscle performance following strenuous eccentric exercise
  3. Alcohol impairs leucine-mediated phosphorylation of 4E-BP1, S6K1, eIF4G, and mTOR in skeletal muscle
  4. Alcohol intoxication impairs phosphorylation of S6K1 and S6 in skeletal muscle independently of ethanol metabolism
  5. Alcohol-induced decrease in muscle protein synthesis associated with increased binding of mTOR and raptor: Comparable effects in young and mature rats
  6. Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training
  7. Post-resistance exercise ethanol ingestion and acute testosterone bioavailability

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