Effects of alcohol on workout recovery

[johnny ballgame]

Let's say I have a good 2 hour workout with a mix of strength exercises and cardio. Then I have a good recovery meal with the right mix of carbs and high quality protein. I also hydrate well throughout and after the workout.

Then, 4 hours later, I go out and drink too much. How badly have I messed up my muscle recovery and rebuilding process? A little, a lot, or not at all? What's going on there, scientifically?

Thanks!

[El Diablo]

I'd be surprised if there's any good data on this question, but drink "too much" with frequency and your liver will shift your hormonal balance from androgens to estrogens (this is why alcoholic men develop breast tissue), which won't do your workouts much good.

[TheShaun]

i can't make any scientific claims but here's my story:

a couple years ago i found my self laid off from work with a nice severance package. so what's an early twenties guy to do? i decided to take a year off work. i was at the gym about 5 times a week and drinking every night. i can honestly say that physically i was in the best shape of my life.

[stormholloway]

I think the effects on muscle recovery are often overstated. You can still be a drinker and build muscle.

The biggest problem is how it effects your schedule. I partied hard on Saturday, slept all day Sunday, and woke up hungover on Monday, so I missed at least one workout day due to drinking. My workout yesterday was a bit less intense than usual. I think this is the biggest issue.

It's the recovery from drinking that poses the biggest problem, not the recovery from working out.

[circusmouse]

Unless you feel like you're not recovering from your workouts quickly enough, I don't see the problem. Drinking to excess is never good for your health and I'm sure it's not good for muscle recovery, but there are plenty of well-muscled alcoholics out there. Judging from your question, I would guess that you're young, and youth is the best of all healers.

Also, stormholloway, I think you should make a point of getting up and working out on Sunday despite the hangover. Exercise is the best hangover cure, even if it's not easy. You've got to sweat the nasty out.

[Ronaldo]

i can't make any scientific claims but here's my story:

a couple years ago i found my self laid off from work with a nice severance package. so what's an early twenties guy to do? i decided to take a year off work. i was at the gym about 5 times a week and drinking every night. i can honestly say that physically i was in the best shape of my life.

Not to mention the awesome buzz by drinking immediately after a workout. Best left to the young though, eh?

[stormholloway]

Also, stormholloway, I think you should make a point of getting up and working out on Sunday despite the hangover. Exercise is the best hangover cure, even if it's not easy. You've got to sweat the nasty out.

Exercise is tied with continued drinking for best hangover cure. I usually flip a coin.

[circusmouse]

Good point. You are obviously a more advanced drinker than I. Don't get me wrong, I've probably done permanent physical harm to my liver with drink, but I have my limits and it sounds like your limits exceed mine.

[stormholloway]

The liver is pretty resilient. I've actually been practicing going out and only having about 4-5 drinks. Also, some drinks are more hangover-free than others. Vodkas tend to be better for this, and I think vodka and lemon is a tasty drink.

[johnny ballgame]

Thanks for the respones all. Let me say that I infrequently drink too much. But it has happened on the night after a workout a couple times in the last few months, and I was just curious to know if my efforts were being wasted (pardon the pun) on those particular occasions (my exercise efforts that is).

I agree that drinking to excess is bad for you, especially in the long term. But if anyone has any knowledge on the short term impact of the effect on exercise recovery, I would love to hear it.

Thanks again all.

[cncretecwbo]

im pretty sure someone like ano would have a good opinion, but if i remember well enough, it is awful (well, at least bad) for recovery. I think it might be something about alcohol being metabolized first or something but i know it hinders your body's ability to develope your body as efficiently. At least thats what i hear, i still drink it though..

[tricky]

Binge drinking is bad because it shuts down protein synthesis levels, that's what the studies say. So, in effect, the immediate benefits of exercise (the increase in protein synthesis, which goes on for about 36 hours) are dampened by alcohol. Also, because it taxes the liver's ability to metabolize fats, it lowers testosterone levels (though I don't think the effect is too great unless you're habitually boozing up.) I'm not sure what the studies say for more moderate intake of alcohol. Though there's apparently some studies that show acute increases in test in lab rats after alcohol administration. Taking some evening primrose oil a few hours prior to drinking helps with next day hangovers, btw.

[Ano]

im pretty sure someone like ano would have a good opinion, but if i remember well enough, it is awful (well, at least bad) for recovery. I think it might be something about alcohol being metabolized first or something but i know it hinders your body's ability to develope your body as efficiently. At least thats what i hear, i still drink it though..

I'm not going to reply the OP what is the effect of alcohol on workout recovery.

I will say this :

If you're serious about your health, fitness, and athletic performance and you want the maximum possible benefit from your training program, you should drink alcoholic beverages in moderation or NOT at all.

"Moderation" is usually defined as 1-2 drinks a day. At this level, they won't do much harm, and may even have some health benefits such as increased HDL. However excessive alcohol consumption will definitely compromise the results you'll get from your nutrition and training program.

- Alcohol has the second highest calorie density of all food types (7 calories per gram)

- Alcohol suppresses the body's ability to burn body fat.
The body has no storage capacity for alcohol like it does for carbohydrates and fats. Since alcohol must be detoxified as quickly as possible, the oxidation of the alcohol takes top priority over the oxidation of other macronutrients.

In other words, while the liver is busy metabolizing alcohol, the utilization of fats, carb and protein has to be temporarily suppressed. The burning of fats is suppressed the most, because it's positioned at the bottom of the oxidative hierarchy.

When alcohol is in your system, your body will simply convert more of the food you normally eat into body fat. Regardless of whether the calorie come from food or drinks, if you consume more calories than your body needs, the excess will be stored as fat. Since most people usually consume their alcohol in addition to food instead of as a substitute for it, the accumulation of body fat is usually the result.

-Alcohol provides little or no nutritional value and even interferes with the absorption of nutrients. Alcohol actually depletes the body of vitamins and minerals from other foods you eat, irritates the lining of the stomach and intestinal tract and interferes with proper digestion and absoption of vital nutrients.

-Alcohol dehydrates you (it's a potent diuretic). It draws water of of the cells and increases the loss of water through the kidneys.

-Alcohol contributes to numerous health problems such as heart disease, high blood pressure, stroke, cardiomyopathy, abnormal heart rhythms, liver disease, cancer, decreased resistance to infections, gout and hypoglycemia.

-Alcohol also decreases natural testosterone production, one of the main anabolic (muscle building) hormones.

To the OP, decide for yourself.

[AM28143]

I'm not going to reply the OP what is the effect of alcohol on workout recovery.

I will say this :

If you're serious about your health, fitness, and athletic performance and you want the maximum possible benefit from your training program, you should drink alcoholic beverages in moderation or NOT at all.

"Moderation" is usually defined as 1-2 drinks a day. At this level, they won't do much harm, and may even have some health benefits such as increased HDL. However excessive alcohol consumption will definitely compromise the results you'll get from your nutrition and training program.

- Alcohol has the second highest calorie density of all food types (7 calories per gram)

- Alcohol suppresses the body's ability to burn body fat.
The body has no storage capacity for alcohol like it does for carbohydrates and fats. Since alcohol must be detoxified as quickly as possible, the oxidation of the alcohol takes top priority over the oxidation of other macronutrients.

In other words, while the liver is busy metabolizing alcohol, the utilization of fats, carb and protein has to be temporarily suppressed. The burning of fats is suppressed the most, because it's positioned at the bottom of the oxidative hierarchy.

When alcohol is in your system, your body will simply convert more of the food you normally eat into body fat. Regardless of whether the calorie come from food or drinks, if you consume more calories than your body needs, the excess will be stored as fat. Since most people usually consume their alcohol in addition to food instead of as a substitute for it, the accumulation of body fat is usually the result.

-Alcohol provides little or no nutritional value and even interferes with the absorption of nutrients. Alcohol actually depletes the body of vitamins and minerals from other foods you eat, irritates the lining of the stomach and intestinal tract and interferes with proper digestion and absoption of vital nutrients.

-Alcohol dehydrates you (it's a potent diuretic). It draws water of of the cells and increases the loss of water through the kidneys.

-Alcohol contributes to numerous health problems such as heart disease, high blood pressure, stroke, cardiomyopathy, abnormal heart rhythms, liver disease, cancer, decreased resistance to infections, gout and hypoglycemia.

-Alcohol also decreases natural testosterone production, one of the main anabolic (muscle building) hormones.

To the OP, decide for yourself.

-Alcohol also increase your chances of having sex with attractive women.

[Ano]

-Alcohol also increase your chances of having sex with attractive women.

Yes, for an idiot, that's very true. :)

I have never needed alcohol to increase my chances of having sex with attractive women.

[tricky]

Alcohol also increase your chances of having sex with "attractive" women.Corrected for ya. :D

[Gmedlo]

Corrected for ya. :D

:lol: ahahahahaha....... niiiiiice.

Oh and AM28143, you know most of those "effects" have been tested, and most often, said effects are psychological. Place beer-flavored water in beer cans and people actually act drunk.

[AM28143]

Yes, for an idiot, that's very true. :)


Actually, studies have shown that people with IQs below 90, individuals usually labeled as "idiots," have sex more often, with and without alcohol. :)

[AM28143]

I have never needed alcohol to increase my chances of having sex with attractive women.

Well, not everyone is blessed with rock hard abs and pleasing facial features.

[Ano]

Actually, studies have shown that people with IQs below 90, individuals usually labeled as "idiots," have sex more often, with and without alcohol. :)

Okay, I believe you.

[AM28143]

The reason I can only bench press 140 is because, many years ago, I made the collective decision not to take steriods and, as a consequence, I'm a skinny and weak 18 year old.

[Ano]

The reason I can only bench press 140 is because, many years ago, I made the collective decision not to take steriods and, as a consequence, I'm a skinny and weak 18 year old.

I have edited that post, and I sincerely apologized for posting something like that.

Oh, btw, you don't need steroids to bench 200 pounds, if you know how to train and eat correctly. If you still think you need steroids to bench 200 pounds, I suggest you stop lifting and start collecting stamps. :)

[AM28143]

I have edited that post, and I sincerely apologized for posting something like that.

Oh, btw, you don't need steroids to bench 200 pounds, if you know how to train and eat correctly. If you still think you need steroids to bench 200 pounds, I suggest you stop lifting and start collecting stamps. :)

It's alright, I think it's quite obvious we're joking around. No need to apologize.

Anyway, you're right. I have many friends who can bench 200 pounds and don't take steriods. Probably if I put forth the effort I too could bench 200 pounds naturally, but right now I'm focused on studying, tennis and playing guitar, not lifting.

[tricky]

Well, not everyone is blessed with rock hard abs and pleasing facial features.

I think AM28143 has a crush on you, Ano. :D

[Ano]

I think AM28143 has a crush on you, Ano. :D

:) :) :) how about you, tricky?

[Ano]

It's alright, I think it's quite obvious we're joking around. No need to apologize.



Even though I was only joking around, I still think it's not appropriate to post something like that.

Thanks for accepting my apology. :)

[tricky]

Well you're smaller than Ronnie Coleman, which is apparently the ideal bodytype among men (but at least you're not a prima donna like Jay Cutler.) So this is a tough call; let me chug 2 gallons of beer to drop my IQ under 90 and then I'll call you Monica Bellucci! :D

[AM28143]

Even though I was only joking around, I still think it's not appropriate to post something like that.

Thanks for accepting my apology. :)

Cool. I edited my post just to prevent someone from interpreting it the wrong way. I wouldn’t want to harm your reputation. You’re well respected on this forum, much more respected than me.

[Ano]

Well you're smaller than Ronnie Coleman, which is apparently the ideal bodytype among men (but at least you're not a prima donna like Jay Cutler.) So this is a tough call; let me chug 2 gallons of beer to drop my IQ under 90 and then I'll call you Monica Bellucci! :D

:) Yes, I'm smaller than Ronnie Coleman, but not by much.

He ONLY weigh about 290 pounds at 3-4 % bodyfat, I weigh 165 pounds at 9 % bodyfat. He only outweigh me by 125 pounds.

Btw, do you seriously consider Monica Bellucci as a hotter girl than Jesica Biel? :)

http://img89.imageshack.us/img89/6669/jessicabielml5.jpg (http://imageshack.us)

Now, stop looking at Biel's glutes, and do something else..

[tricky]

Btw, do you seriously consider Monica Bellucci as a hotter girl than Jesica Biel?

Oh god yes. Biel's fit, but Monica Bellucci, she's one of the most naturally sensual actresses on earth.

[AM28143]

Oh god yes. Biel's fit, but Monica Bellucci, she's one of the most naturally sensual actresses on earth.

Post some pictures. Words do little to demonstrate how hot a girl is, we need pictures.

[tricky]

Visualize Henin in a bikini. Monica Bellucci is the opposite of that. :D

(hey it always worked for me . . .)

[Ano]

Monica Bellucci :
http://img167.imageshack.us/img167/7663/monicabelluccifg3.jpg (http://imageshack.us)

[Geezer Guy]

-Alcohol also increase your chances of having sex with [people that appear to be] attractive women.

That's why you need a good wing man.

[johnny ballgame]

To the OP, decide for yourself.

There's really no decision for me here, I already know drinking too much is bad for you. And again, I don't do it often.

Back to my original question, it seems to me that the timing I mentioned is important. Again, if one eats a high quality recovery meal and properly hydrates after the workout, that is an important step in muscle recovery. What's unclear is how would drinking many hours later affect the recovery. It would just be interesting to know if, say, having 5 drinks 5 hours after a workout reduces your recovery by 25%... or something like that.

One poster mentioned 'protein synthesis' going on for 36 hours after a workout. And alcohol can interrupt that process. I'm guessing this is the biggest negative impact of alcohol on workout recovery?

[stormholloway]

Doing anything "too much" is bad for you implicitly because you're saying it's too much.

Drinking can be enjoyed in moderation. The problem is limiting your drinking once you have a good buzz. It often snowballs out of control for me. To stop after 5 can often be no easy task.

[tricky]

One poster mentioned 'protein synthesis' going on for 36 hours after a workout. And alcohol can interrupt that process. I'm guessing this is the biggest negative impact of alcohol on workout recovery?

It also messes with hormonal profile a bit -- GH (i.e. sleep) and test levels won't be optimal, and daily drinking would chronically depress test levels and raise estro levels. Protein synthesis is a big deal, since well that's literally what muscle building is. But I just want to emphasize that those studies were done with binge drinking. I don't know the extent more moderate social drinking (with food) will affect results. A session of lifting heavy keys off other factors (i.e. satellite cell donation) that facilitates results through the week. That isn't really affected by the alcohol.

In the long run, if you're in college and you work out MWF and wear beer goggles from Friday night to Sunday afternoon, you'll probably still do plenty well. Exercise will still win. The way to go is to eat aggressively (esp. protein) after your workout (just as you suspect), AND ingest a lot of EFAs (esp. EPO and fish oil, which will work as an antiinflammatory for the hangover next day) 3-4 hours before going out. You'll be handing your liver to Senor Pisswater, so you need to process the fats now to help out the hormonal profile, before drinking.

[TheShaun]

too much talk here. not enough drinking....
http://www.swedishbrand.se/logo_asahi.jpg
and to wash it down...
http://resept-koktyle.com.ru/im2/top_invisible.jpg

[stormholloway]

Mmm... nothing like washing down your Asahi with a nice cool glass of Crystal Pepsi with lime.

[TheShaun]

Mmm... nothing like washing down your Asahi with a nice cool glass of Crystal Pepsi with lime.

lol, is that what you tell the kids it is?

[stormholloway]

That's what I tell the cops after I get pulled over.

[Phil]

Yes, for an idiot, that's very true. :)

I have never needed alcohol to increase my chances of having sex with attractive women.
Okay, but probably the "attractive women" (thanks, Tricky) needed the alcohol to increase your chances of having sex with them.

That's the key right there. No need to thank me.:)

[origmarm]

lol, is that what you tell the kids it is?

That's the Jesus juice

[JohnP]

You guys are funny.

[kctennis1005]

you see the way to balance the effects of the alcohol on the body is to play beer pong. this increases hand eye coordination and will balance out any negative effects the alcohol may have on your tennis game.

you see....there is nothing to worry about

[sctennis1]

are you aware that recent studies have shown that the comsumption of alcahol has negative effects on male sexual organs especially after fatigueing the muscles.

[TheShaun]

^^^ every guy in his mid 20's has felt the effect of heavy drinking and lack of "performance"