• Post Workout Alcohol A Bad Idea


      From Charles Poliquin

      Unfortunately, Yes. Drinking alcohol after training or competition is a horrible idea. Alcohol will erase all possible performance gains and delay recovery. The effect is especially bad for anyone trying to lose fat, put on muscle, fight chronic fatigue, or recover quickly for another competition.

      A new study suggests that men who drank alcohol after intense training (6 sets of 80 percent of the 1RM squats) experienced decreased uptake of testosterone to the muscle tissue. This would compromise muscle and strength development in the long run, and also blunt any body fat loss.

      The study was interesting because at first glance it shows that free testosterone was actually elevated in response to the combination of intense and alcohol. But researchers think the elevation in bioavailable testosterone is NOT anabolic, and indicates that things arenít working quite right in the body due to the presence of alcohol.

      They havenít figured out what exactly is going on yet, but in light of the other data we have on alcohol and athletic performance, you can see drinking is better avoided:

      One study found that in elite rugby players who were given alcohol equaling 7 drinks with dinner had higher cortisol and estrogen and decreased power output during a workout the next morning.

      Not only will a ďhangoverĒ decrease peak performance and recovery, but it will compromise learning and skill development during practice as well. The rugby players had worse reaction time, cognition, and decision making in response to alcohol.

      Just three standard drinks of alcohol decreased maximal strength ability by 45 percent in men 12 hours after ingesting alcohol.

      A smaller dose of 1.5 standard drinks didnít affect maximal strength ability. Still, small doses can decrease neural drive to the muscles, which could compromise repeated strength performance.
      Habitually drinking small doses of alcohol may affect strength and power generation ability since even small amounts of alcohol increase aromatization in which testosterone is turned into estrogen.

      Researchers think that the biggest danger of drinking alcohol post-exercise is for a poor hormonal environment for muscle building and fat loss. If body composition is your goal, you simply must avoid everything from red wine to vodka. There is no middle of the road option if youíre trying to lose fat or put on significant muscle.
      If are reading this in an inebriated state and want tips to speed detoxification of alcohol, check out these TIPS.

      References
      Vingren, J., et al. Post-Resistance Exercise Ethanol Ingestion and Acute Testosterone Bioavailability. Medicine and science in Sports and exercise. 2013. Published Ahead of Print.

      Hansen, M., Thulstrup, A., et al. Does Last Weekís Alcohol Intake Affect Semen Quality or Reproductive Hormones: A Cross-Sectional Study Among Healthy Young Danish Men. Reproductive Toxicology. 2012. 34, 457-462.

      Murphy, A., Snapa, A., et al. Alcohol and Rugby League Recovery. The Effect of Post-Match Alcohol Ingestion on Recovery from Competitive Rugby League Matches. Journal of Strength and Conditioning Research. 2012. Published Ahead of Print.

      Source: http://www.charlespoliquin.com/Blog/...t-s-Worth.aspx
      Comments 21 Comments
      1. 804's Avatar
        804 -
        FML
      1. pow_wow41's Avatar
        pow_wow41 -
        Damn.. Looks like I have to replace the 12oz Yuengling with milk in my postWO shake. :facepalm:
      1. shurushuru's Avatar
        shurushuru -
        This research is rubbish. There is more to life than bodybuilding. Unless u are earning a living through bodybuilding then its wise not to drink.i go to gym so I can go and drink and I look splendid
      1. shurushuru's Avatar
        shurushuru -
        Go to leangains.com
      1. JRam's Avatar
        JRam -
        Really? They had to do a study to determine that a hangover will decrease "peak performance," and worsen reaction time, etc.?
      1. lexmuscle's Avatar
        lexmuscle -
        Originally Posted by shurushuru View Post
        This research is rubbish. There is more to life than bodybuilding. Unless u are earning a living through bodybuilding then its wise not to drink.i go to gym so I can go and drink and I look splendid
        Exactly
      1. kisaj's Avatar
        kisaj -
        Well that sucks.
      1. Wrivest's Avatar
        Wrivest -
        This article makes me sad. I have a beer with my dinner almost nightly, looks like I'm destine to be a big fat fatty!
      1. kisaj's Avatar
        kisaj -
        I found a balance between looking and feeling as good as I can while keeping my sanity and social life happy many years ago.
      1. TexasGuy's Avatar
        TexasGuy -
        I think the overriding point is that alcohol won't have you at 100% and this is probably written for people actively working torwards a recomp. Not only that but the article specifically mentions alcohol totalling 7 and 3 drinks, not a beer at dinner. In fact, he specifically mentions smaller doses having little to no effect.
      1. icecold9487's Avatar
        icecold9487 -
        Originally Posted by JRam View Post
        Really? They had to do a study to determine that a hangover will decrease "peak performance," and worsen reaction time, etc.?
        yea but a 45% reduction in strength from just 3 drinks is a lot higher than i expected. especially after 12 hours.
      1. swollz's Avatar
        swollz -
        So I bust my ass to look swoll an fly for the ladies an I can't post up in club and kick back a few and still look dope? Bull**** flag... Moderation is key... And by Monday I'm lifting just as heavy no problems
      1. lexmuscle's Avatar
        lexmuscle -
        In my opinion and experience drinking a ****load of water throughout the night is key. I drink a lot of hard liquor on the weekends, but I also pound the water. I don't get hangovers because of this, and I never workout on Sunday anyway. I've never become out of shape or stopped gaining from drinking.
      1. TomGreen's Avatar
        TomGreen -
        as long as you take steroids you can always remain anabolic.
      1. JRam's Avatar
        JRam -
        Originally Posted by TomGreen View Post
        as long as you take steroids you can always remain anabolic.
        That is mostly true although oral AAS and booze don't really mix as far as your liver is concerned.
      1. kisaj's Avatar
        kisaj -
        I think the only ones that experience a 45% strength decrease are people that aren't used to drinking or lightweights. I know when I go tear it up the night before, I make myself pay the next day in the gym and I sure as hell am not any weaker.
      1. TomGreen's Avatar
        TomGreen -
        Originally Posted by lexmuscle View Post
        In my opinion and experience drinking a ****load of water throughout the night is key. I drink a lot of hard liquor on the weekends, but I also pound the water. I don't get hangovers because of this, and I never workout on Sunday anyway. I've never become out of shape or stopped gaining from drinking.
        i bet youd be as big as ronnie coleman but the alcohol is holding you back
      1. TexasGuy's Avatar
        TexasGuy -
        I think context is lost here.
      1. 804's Avatar
        804 -
        just make sure you drop a couple recompadrols before you drink ;)

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