DRINKING ON A REST DAY

When we rest between workouts, our myofibrillar protein synthesis (MPS) is elevated. That’s where protein is produced to repair muscle damage caused by intense exercise and it’s that process that helps us to grow muscle mass and gain strength. As MPS increases, what we consume becomes more important because the body needs the right nutrients to help the repairing process. If we drink alcohol, that factors into the MPS process too; boozing can interfere with muscle recovery and regeneration after training. Our body has a lot to do, post-training, including “stimulating the synthesis of muscle proteins, restoring fluid levels and replenishing glycogen stores,” PT Sam Bhaumick explains. “Impaired recovery from alcohol is dose-dependent. The more you drink, the bigger the impact on recovery.”

Then we come onto hormonal disruptions. A crucial element of becoming stronger is getting enough shut-eye; when we sleep, our bodies secrete a growth hormone that stimulates protein turnover and MPS, as well as helping to regulate metabolism. Not only does boozing increase our levels of the stress hormone cortisol (which can reduce the levels of growth hormone by as much as 72%), but it also often leads to disrupted sleep. Failure to drift off properly hampers our growth hormone production by as much as 70%.

The takeaway? Drinking excessive quantities of alcohol is going to screw with you regardless of what you do but rest days are as important as working ones because it’s when you stop moving that your body has a chance to grow muscle. Give your muscles a proper day off on those days by loading up on nutrient-dense food, getting a good sleep and going easy on the alcohol.

When should I avoid drinking – how to plan drinking around your workouts