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Alcohol is KILLING your gains... here's why and how to fix it!!!

According to a recent study conducted by NASM.org consistently drinking is holding you back from improving your physique... Yes you may be aware of that, but here's the details why and what you can do to fix this!

3 WAYS ALCOHOL AFFECTS MUSCLE GROWTH:

1. It disrupts protein synthesis
2. Alcohol inhibits signals to build proteins
3. Alcohol reduces insulin resistance - which is a stimulator of muscle growth

#1 ALCOHOL DISRUPTS PROTEIN SYNTHESIS

Muscle tissue is in a constant flux of building and breakdown. When we exercise, various signaling pathways are activated to release amino acids from our muscles to help build new ones. To BUILD muscle, we need to consume dietary protein. The process of building new muscle is called protein synthesis. When alcohol is ingested, it inhibits or disrupts certain signaling pathways that tell the body to build muscle.

#2 IT INHIBITS SIGNALS FOR BUILDING PROTEINS

Additionally, it is also speculated that because alcohol inhibits signals to build proteins — this allows for activation of molecules that are responsible for muscle wasting. While signaling pathways are disrupted, studies have shown that total amino acid content is not decreased.

#3 ALCOHOL INDUCES INSULIN RESISTANCE

Furthermore, alcohol induces insulin resistance. Insulin is a potent stimulator of muscle growth and is responsible for the absorption of carbohydrates into muscles. With limited absorption ability, muscle growth and recovery are impaired.

However, it doesn't end there… Alcohol affects men and women differently…

HOW ALCOHOL AFFECTS MEN VERSUS WOMEN

Fun fact ladies! Alcohol seems to have a more profound effect on muscle metabolism in men!

* Alcohol seems to affect protein syntheis in males more than females.
* A study showed that alcohol affected signalling pathways in men but not women.
*
In rat models, the effects of alcohol on protein synthesis were seen more commonly in male rats with little to no effect in females. In human studies, similar findings are still present.

In one study that looked at the effects of alcohol consumption in physically active males, there was a significant reduction in muscle protein synthesis (37%) when 1.5g/kg of alcohol was consumed after exercise. Even when 20-30g of protein was consumed in combination with alcohol, muscle protein synthesis was still reduced by 24%! For a man weighing 160 lb., that's roughly 8 drinks.��Another study that compared the effects of alcohol on muscle protein synthesis following exercise in both men and women, found that alcohol only affected signaling pathways in men but not women. However, it should be noted that women are more sensitive to the long-term health effects of drinking. So, ladies, still not an excuse to try and out-drink your male counterparts.

So now with all of this info what do we do?

Well, it sounds like mock-tails would be the better option!! It's not to say you can't drink BUT scaling it back certainly has it's benefits.

What to order?

Virgin Mojito.
Shirley Temple.
Arnold Palmer.
Alcohol-Free Moscow Mule.
Virgin Piña Colada.

If you think ordering a mock-tail is lame, try waking up with a hangover and not being able to train!!!

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Team Evolution Coaching Co

Quality night w the fellas 🍻

🙏🏻 Just an appreciation post for my two brothers

Love these kids to death

This past year+ has been wild to say the least

Occasionally when I’m feeling down I like to step back and appreciate all those that I have in my life

Super blessed and grateful to have these two

Next time you’re feeling down, take some time to connect with family

It’s extremely important

Family and time is all we have

Sending good vibes on this beautiful Thursday ‼️

Coach Sal💪🏻✔️

🚨The Mindset you NEED to sustain a healthy lifestyle…

Most people focus on the HOW (training, nutrition, etc) but not the MINDSET behind the how (mentality, approach, habits)

The truth is that you can have a PERFECT roadmap to make progress in your journey, but without the right approach it’s useless

What I’ve seen NOT work with clients is when they are reluctant to embrace change, if you’re stuck, why would you continue making the same decisions?

It’s not logical, open your mind a bit

In fact, one of my clients (won’t disclose names) struggled with the exact same thing

But we got SUPER clear on what we needed to focus on, (changing their mindset) and sure enough stepped into a whole new version of themselves they didn’t know existed

I explained that in order to make real, sustainable, change, it takes patience, consistency, sacrifice, and a s**t ton of effort & focus

This game is not for everyone I understand that

But I would like to think that I can help majority of people feel better about themselves

I understand what it’s like to be uncomfortable in your skin

In fact I can recall those feelings so vividly as I write this

So please STOP thinking that everything needs to be perfect in order to see results

Embrace the fact that s**t just isn’t gonna go your way sometimes and that’s ok

Because when you make that shift mentally, things get really interesting

Do you struggle with the all or nothing mindset?

Feel like you don’t have the time?

Tried different things but just can’t figure it out?

If you’ve experienced anything like this drop a comment below 👇🏻👇🏻

Also, if you read this far, I just wanna say I fu***ng appreciate you and I want you to know that life can become whatever you choose to believe it can be

Ya boi, Coach Sal🙏🏻❤️

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