What are the effects of alcohol on sporting performance

Alcohol is often part of sporting culture, particularly in team sports. However, recent research highlights its detrimental effects on muscle recovery. A groundbreaking study reveals how post-exercise alcohol consumption can compromise your gains, even with optimal protein intake.

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Things to remember

Reduced protein synthesis Alcohol can reduce muscle protein synthesis by up to 24%, even in the presence of a post-exercise protein intake.
Disruption to recovery Alcohol consumption slows muscle recovery and can increase muscle soreness.
Interference with the mTOR pathway Alcohol disrupts the cell signalling involved in muscle growth, in particular the mTOR pathway.
Dose-dependent effects The greater the quantity of alcohol consumed, the more pronounced the negative effects on performance and recovery.
Impact on sleep Alcohol disrupts deep sleep, which is crucial for growth hormone secretion and recovery.
Dehydration Alcohol consumption can lead to dehydration, which is detrimental to performance and recovery.
No "safe" threshold There is no safe amount of alcohol for sportspeople seeking to optimise their performance and muscle gains.
Crucial timing The negative effects are particularly pronounced when alcohol is consumed in the hours following exercise.
Gender differences Some studies suggest that the negative effects of alcohol on protein synthesis may be more marked in men than in women.
Benefits of abstinence Stopping alcohol consumption can significantly improve protein synthesis, sleep quality and muscle recovery.
BE A 10 Don't drink alcohol

How is alcohol metabolised in our bodies?

Alcohol is mainly broken down by the liver through a process involving several enzymes. This transformation has a major impact on the general functioning of your body, particularly in energy production and protein manufacture.

Biological reactions when drinking alcohol

Think of your body as a well-oiled factory. When alcohol enters the picture, it's a bit like a grain of sand slipping through the gears. Your liver, like a zealous worker, immediately goes to work to eliminate it. This cleansing process mobilises a large part of your body's resourcesIt's as if the whole factory were shut down to deal with this small problem.

The body puts everything into action to eliminate alcohol from the body as a priority, and therefore focuses less on other processes.

The liver uses two main enzymes to do the housework. The first, thealcohol dehydrogenase (ADH)transforms alcohol into a substance called acetaldehyde. But there's more to come! Acetaldehyde is then converted into acetate by a second enzymealdehyde dehydrogenase (ALDH). It's a bit like alcohol going through two recycling stages before being completely eliminated. All that work for just one drink!

You might be wondering what impact all this has on your athletic body? Well, it turns out that this process changes a lot of things! It produces an excess ofa molecule called NADHThis disturbs the energy balance in your cells. The result? Your body has difficulty producing sugar and using fat as fuel. (Not ideal when you want to perform, I'm sure you'll agree!)

What's more, to break down the alcohol, your liver uses an enzyme called cytochrome P450. The problem is that this enzyme is normally responsible for managing other substances. Result: she is no longer available to deal with certain medicines or supplements you may be taking.

Why is alcohol bad for sport?

Alcohol is a real saboteur of your sporting performance, negatively affecting almost every aspect of your physical condition. It reduces your endurance, slows your reflexes and disrupts your coordination, potentially turning your athletic body into a much less efficient machine.

You've worked hard to reach your current level, haven't you? You train hard, you eat properly, you sleep well and you take your time. high-quality bodybuilding supplements. Well, let us tell you that alcohol may well be undermining all your efforts.

Let's take a look at why this drink is so detrimental to your sporting prowess.

Negative effects on performance

Alcohol is a bit like putting in poor quality fuel (see the wrong fuel) in the fuel tank of your sports car. Your overall performance will take a big hit! Studies have shown that even moderate alcohol consumption can reduce performance by 10 to 15%.

What's more, as explained above, alcohol disrupts your energy metabolism. It interferes with the production of glucose by your liver, which can leave you short of fuel during exercise, because to perform, you need energy.

Impact on hydration and endurance

Alcohol is a real hydration vampire. It increases urine production, which can quickly dehydrate you. And even slight dehydration can reduce your performance.

But that's not all. Alcohol dilates your blood vessels, which can increase blood flow to your skin and reduce blood flow to your working muscles. The result? Your ability to evacuate heat is compromisedLike a poorly maintained engine, your body is also a machine.

Consequences for reaction time and coordination

If you play a sport that requires precision or fast reflexes, alcohol is your worst enemy. Even in small quantities, it slows down your reaction time and disrupts your hand-eye coordination.

Alcohol also affects your balance and proprioception (the perception of your body's position in space). This can increase your risk of injury, especially in sports involving complex movements or rapid changes of direction.

What's more, alcohol can affect your judgement, leading you to take risks you would normally avoid. (Ever wonder why some people feel invincible after a few drinks?)

What effects does alcohol have on your muscles?

Alcohol has a significant negative impact on your muscles, particularly on muscle protein synthesis and recovery. It can seriously hamper your progress in bodybuilding, by slowing down muscle growth and disrupting post-training repair processes.

You've just finished an intense workout and your friends suggest a drink to celebrate. Tempting, isn't it? But before you say yes, let me explain what happens to your muscles when you drink alcohol after exercise.

Impact on muscle protein synthesis

When you lift weights (heavy enough to make you wince), you induce micro-tears in the muscle fibres. This phenomenon, although perfectly normal, is also desirable, because it is by repairing these micro-injuries, as well as responding to the metabolic stress generated, that your muscles become bigger and stronger. And next time, it'll be a bit easier... we hope!

Studies have shown that alcohol consumption can reduce muscle protein synthesis by up to 37%! You see your series of 10 repetitions, well it's as if you were only doing 6 or 7, without increasing the loads!

Alcohol interferes with a signalling pathway called mTOR, which plays a crucial role in muscle growth. (Think of mTOR as the conductor of your muscle gains, and alcohol as a noisy spectator disrupting the concert).

Effects on muscle recovery

After exercise, your body needs to recover. But alcohol, a real saboteur, disrupts this process. It increases the production of cortisol, the stress hormone, which can accelerate the breakdown of muscle proteins. As alcohol dehydrates your body, it also slows down tissue repair and increases muscle soreness.

Contrary to popular belief, no, alcohol does not make you sleep better; on the contrary, it does not help you to have a restful sleep. You think you fall asleep better, but this is not actually the case. And sleep is an extremely important time for the release of anabolic hormones such as testosterone and growth hormone.

Consequences for muscle hypertrophy

Muscular hypertrophy, i.e. increasing the size of your muscles, is probably one of your main objectives in bodybuilding. Unfortunately, alcohol is a real brake on this process. By disrupting protein synthesis and slowing recovery, and for all the reasons mentioned above, it limits your ability to build muscle mass.

OK, so alcohol is bad for bodybuilders, but you may be wondering how much is really a problem...

How many alcoholic drinks should I have when doing bodybuilding and sport?

Scientific research shows that there is no 'safe' alcohol threshold for athletes seeking to optimise their muscle gains. Even moderate consumption can have negative effects on protein synthesis and muscle recovery, with the impact increasing as the quantity consumed increases.

What the studies tell us

Scientific research (see below) in this area shows that alcohol interferes with muscle growth processeseven at relatively low doses. For example, some studies have observed a reduction in muscle protein synthesis of up to 30% after post-training alcohol consumption.
Most research has focused on consumption levels equivalent to what might be described as "binge drinking for athletes, i.e. around 1 to 1.5g of alcohol per kg of body weight. To give you an idea, that would be around 5 to 8 standard glasses for an 80kg man.

A dose-dependent relationship

The effects of alcohol on your muscles follow a dose-dependent relationship. In other words:

The more you drink, the more the negative effects accumulate.
Even small quantities can disrupt the cellular signals involved in muscle building.
Episodes of excessive consumption are particularly damaging to your earnings.

It should be noted that these effects can vary from person to person. Factors such as your genetics, gender and individual tolerance to alcohol come into play.

How can you reconcile sport and a social life without sabotaging your earnings?

To limit the negative effects of alcohol on your sporting performance, moderation and timing are essential. Here are a few practical tips to help you find a balance between your social life and your sporting goals:

Limit your intake to a maximum of 1 glass on training days, if you choose (even after this article) to drink.
Avoid alcohol for 3-4 hours after your training session, as this is the crucial recovery period.
If you do drink, alternate with water to stay hydrated and slow down the absorption of alcohol.
Eat before and during alcohol consumption to slow down its absorption.
Choose low-alcohol drinks.
Plan your evenings on days off or away from important competitions.
Plan periods of abstinence, especially before competitions or intensive training.

Remember: If you want to be the best (BE A 10), forget the alcohol.

What does research on the subject tell us?

Scientific studies widely confirm the negative effects of alcohol on sporting performance and muscle recovery.

The study by Parr et al (2014) showed a 24% reduction in muscle protein synthesis when alcohol was consumed after exercise, even with protein intake.
Barnes et al (2010) found that alcohol increased the loss of strength after eccentric exercise, slowing recovery.
Duplanty et al (2017) observed a decrease in the activation of the mTOR pathway (a key regulator of muscle growth) in men consuming alcohol after exercise.s.

Will giving up alcohol help you put on muscle?

Quitting alcohol can actually boost your muscle mass gain and improve your performance. Not only do you optimise protein synthesis, but you also considerably improve the quality of your sleep, a key factor in muscle recovery and growth.

The muscular benefits of sobriety

By saying goodbye to alcohol, you're giving your muscles the ideal environment in which to develop. Your body becomes a real muscle factorywithout the brakes imposed by ethanol. Here's what you can expect:

Top protein synthesis: with no alcohol to interfere with the signals, your muscles are better able to pick up on growth orders.
Restful sleep: alcohol disrupts the deep sleep phases that are crucial for the secretion of growth hormone. If you stop drinking, you'll sleep better and grow more!
Better use of nutrients: no more wastage, your proteins are really being used to build muscle.

Champion performance and lightning recovery

Stopping drinking is like giving your whole body a boost. Expect :

Endurance of the titan: no more difficult tomorrows that put a damper on your performance.
Quality sleep: you wake up refreshed and ready to lift weights!
Perfect hydration: essential for pumped-up muscles and top performance.
Faster recovery: your muscles repair faster, so you're ready for your next session in no time.

Remember, Rome wasn't built in a day! Your body will need a little time to "reprogramme" itself without alcohol. Be patient, the results will come.

(A word of advice: if your mates tease you about your new sobriety, tell them you're in "experiment" mode. It'll pique their curiosity and save you a lot of explaining!)

Now that you know how quitting alcohol can turn your body into a muscle machine, you may be wondering what exactly the white coats have to say about it...

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