Does Alcohol Impact Muscle Growth?

Recently, I became curious about how alcohol affects muscle growth. I was already aware of how alcohol consumption can slow down weight loss, primarily because of the extra calories involved. I am not a big drinker, but I do consider myself a social drinker. When I am "leaning out" for a show I try to eliminate all alcohol. Typically in 12 weeks, I might have 3 drinks. But what about the off season? How is this affecting my progress? So my search for the truth began.

Alcohol Facts

Alcoholic beverages usually contain ethanol, a type of alcohol that packs seven calories per gram. Unlike protein, carbs or fats, it's not considered a nutrient nor does it provide any function in the body.

Inhibit Muscle Protein Synthesis

In research reported in the August 1999 issue of the "American Journal of Physiology, Endocrinology and Metabolism," researchers discovered that drinking alcohol can inhibit muscle protein synthesis, the muscle growth process within muscle cells. During a 14-week study, subjects on an alcohol containing diet had greater levels of myopathy, or muscle loss, than those taking a placebo. Scientists suggest that alcohol blocks the process of protein synthesis, which leads to a reduction in muscle mass.

Testosterone Impact

Research shows that alcohol can negative affect the muscle building hormone testosterone, according to research published in the May 2004 issue of the journal of "Alcoholism: Clinical and Experimental." Participants consumed beer or non-alcoholic beer for three weeks while following the same diet composition. Scientists found that the beer group had significantly lower testosterone levels compared to the no-alcohol beer. Low testosterone levels can compromise muscle building, since the hormone plays a vital role in initiating protein synthesis.

Growth Hormone Impact

Like testosterone, growth hormone facilitates the protein synthesis process. Therefore, maximizing growth hormone output can increase the muscle growth process. In research reported in the 1980 issue of the "Journal of Clinical Endocrinology and Metabolism," researchers found that alcohol consumption significantly suppressed growth hormone release during sleep.


Read more: http://www.livestrong.com/article/215221-does-drinking-alcohol-affect-muscle-building/#ixzz1UFe03hB5

Drink too much and you end up storing too many calories as fat.
Many people will choose low calorie alcohol drinks or low carb alcoholic beverages in an attempt to avoid the fat storage issue. They feel that by making this choice the only bad effects of alcohol – increased fat storage – will be minimized.
But what you didn’t know is that only about 5% of the calories from alcohol are stored as fat!

1- Alcohol really affects the amount of fat your body can and will burn for energy!
In a study done by the American Journal of Clinical Research [4] they concluded that just a mere 24g of alcohol consumption showed whole-body lipid oxidation ( the rate at which your body burns fat) decreased by a whopping 73%!
When alcohol goes thru the liver, the by-product is called Acetate. It would appear that acetate puts the proverbial brakes on fat burning.
Your body can use many types of fuel. Protein, carbohydrates and fat. In many cases, the fuel used is dictated by it’s availability.
Trouble is…
Your body tends to use whatever you feed it for fuel right? As your acetate levels increase, your body burns more acetate as fuel.
What this means is…
Fat burning takes a back seat!
What it all boils down to is this…
a) You consume a couple of alcoholic drinks or more. b) Your liver metabolizes that into acetate. c) Your body uses the acetate for fat as fuel.
http://www.bodybuildingsecretslive.com/effects-of-alcohol-on-muscle/

In addition to this, research has also shown that consuming alcohol will increase your appetite, thus increasing your caloric intake through food. You will also get less REM sleep after drinking a few drinks. This will inevitably affect the quality of your workout the next day(s).

This was just 2 sites of the many I found regarding this issue. They all pretty much agreed that alcohol consumption can have a significant negative impact on muscle growth. This has definitely made me rethink this topic. Reality is, when you step on that stage, what you see is a direct result of what you did in the off season. Why would I want to take something in that would hinder me from reaching my goal?
Note: I wrote this draft about a month ago and wanted to see if it actually changed the way I looked at drinking. I believe it has. I now feel a bit guilty for putting something in my body that won't benefit me tomorrow. Will I quit drinking? Probably not. But I will save it for more social times instead of when I am watching The Housewives of Beverly Hills.

What Now?

Since I am currently in between shows, I thought I would start writing about different topics. Today I want to talk about personal training. I have decided to give up doing personal training. I have another job that is more lucrative and my boys will both be in school full time. I think that it makes perfect sense to set it aside for a while.

The Pros: Personal training is very rewarding when your clients are successful and follow the plan you have taken time to develop. It also allows you the flexibility to work when you want to work. This is great for moms.
 Money can be good if you work for the right establishment. In my area, most (not all) are going to a pay scale based on the number of clients you are training. This is not the best option for a stay at home mom because I am not going to have as many hours to work as a single guy, thus limiting my income potential.
  Another pro is it is a fun job. It is not hard and most of the time I have a really good time training my clients.
 Another pro is the friendships you develop. This can also result in a negative so read on.
 Training is relatively cheap compared to a formal education and it doesn't take a real long time to study and get certified. It took me 4 months to study and take the test. That was with two babies at home. I received my certification from NCSF. I researched certifications because I wanted one that was nationally recognized. Having the nursing background I think is why I also researched the companies that accredit them. When I saw that some of those companies also accredited nursing programs then I knew it was a legit company. There are better programs out there that are much harder and have the highest reputation, but I don't think it's necessarily where you are certified from that matters. It comes down to, are you a good trainer?

Cons: The cons to being a trainer are few but important. First of all, this absolutely depends on what market you work in. In my area you can earn anywhere from 20-30/hr. However, as I stated before, many gyms are going to staff trainers...and that can mean starting out at $13 and having to work your way up. If you work outside the gym, then that number can triple. While these numbers sound good, reality is, there are not always enough clients to keep you busy enough to make a true living. This is especially true during economic struggles, like we are seeing now. Personal training will be one of the first things people cut out. Unfortunately renewing your certification is very expensive. It will cost you at least $300 to get your CEU’s. That is way more than it costs me to renew my RN license.
 Another downside can be the frustration that your clients cause. You can train someone in the gym and even give them a diet to follow, but you don't follow them home, thus you don't control what they put in their mouths. Uggggh! This is apparent on weigh in/body fat day. They will try to tell you they are following their diet, but you know better. I mean, I have done this. It is tried and true. It works...and it can work for anyone.
 My favorite con to training is no shows. As long as they give you 24hrs notice they can cancel without losing their session. That means I don't get paid. I understand things come up. Kids get sick etc., but financially it sucks! 
 Trainers beware: There are those who want all your information and don't want to pay for it. They will start off as a paying client, befriend you, and then stop paying. I mean "you are their friend now", and shouldn't you do things free for friends? Well, real friends won't put you in that position. Take note and remember that one. Or, how about this one? Someone wants to "train" with you, but only a couple of times. Basically they are saying, give me your secrets and you will never see me again. Or how about when you do offer free training to someone who frequents the gym and then you see your training advice on facebook. “Oh thank you for the great advice”, the recipient posts. You look and it is something you have incorporated into your workouts for years. Instead of giving you the credit, they are trying to up themselves and make it look as if they actually know how to train. Oh that's a good one.

I really don't mean to be negative. It is a great job and the rewards out way the bad. I just want to be real. I am so appreciative of my trainer. I may not be able to afford him as much as I would like, but I always give him the credit. He has been doing this a long time and is good at what he does. He takes the good with the bad and even has a great sense of humor about training.

I would absolutely recommend this career for anyone. I think it’s important however, to know what you are getting into. The more you are prepared the better equipped you will be to train.

Future blog topics: alcohol and weight training, plastic surgery

Before and After

I thought it would be a good idea to remind everyone where I started. If you didn't read the previous post, do so. It gives a quick synopsis of my show.

Mission Accomplished

Well, it's over. I competed on June 24th and place 2nd in Master's Bikini and 4th in the open. The 4th place finish qualified me to compete at the National level. I was thrilled where I placed. Competition was fierce at this show. I didn't see any cellulite on anyone backstage. They all really did look amazing.

I was extremely nervous at this show. Most of the girls love love love to be on stage. Me, not so much. Before I went on stage I wanted to kick off my heels and run out the door. I am not joking. I am so uncomfortable with being the center of attention. I am fine to walk on stage with the group, like we did at the night show, but it is a different story when I am alone. Watching the video back, I didn't look that nervous. I think that's because all that practicing over and over kicked in and I did it out of habit. I feel those nerves right now just replaying it in my mind. I got through it, and that's what matters. So why do I do it? I love love love competition. More than anything, I compete against myself. Can I look better than I did in the previous show? That's what I am after. The thrill of the competition.

I have only received critique from two of the judges so far. One said I am a little too skinny and that I could probably stand to have some overall size added and it probably would not affect my glutes. The other said I could perhaps be a bit leaner and he didn't like the color of my suit. I thought about it and these seem to contradict each other, but I think I know what I need to do. Put on more muscle (too look bigger) (especially in the legs) and come in more tone. It was brought up again about my waist...they like a "curvy" look. The only way I can physically accomplish this is to make my legs bigger (if I can). Reality is, genetics plays a big role in muscle growth and I just don't know if I can physically get there.

Aside from all this, I just don't know what I want to do now. I am usually pumped up after a show, especially after doing this well, and that's just not the case right now. I am not quite sure how I feel at the moment. Time will tell.

Here are a couple of my pictures from the show. You can also go to rxmuscle.com and look up NPC Greater Gulf States to see all the pictures of the competitors.

Show Time

Well, 12 weeks has come and (almost) gone. My body fat dropped to 10.9% on Friday. FINALLY! That put me right back on track. Everything is coming together quite well. I had my suit altered one last time last week and I think it fits perfect. My hair extensions matched perfectly. I am on lower carbs thru tomorrow then I can bump them back up. I have had a bit of a stomach bug (diarrhea) the last two days, which may be dehydrating me a little too early. I am trying to drink as much water as I can, but I'm not sure I can make up for what I have lost before I water deplete. I have lost two pounds since Friday because of this. I don't think it has affected the way I look, just my energy level and that was already low because of low carbs.
  Mentally, I am a bit forgetful, but doing pretty good. I am limiting my activity and decision making for now. LOL.
  I want to thank my local sponsors for supporting me the way they have. Jerry Fincher photography for sponsoring my suit. You can contact him at 903-780-1415. He has been a great workout partner as well for the last three years. He takes great pictures. PureBody Nutrition for giving me my protein powder for the entire 12 weeks. Will and Alicia Burgin are very knowledgeable and can get you started on the right supplements. You can find them on facebook. Salon Selections for my hair extensions. I can't say enough about the amazing job she did for me with my extensions. As she would say "I'm good at this shit". LOL and she is. I gave her the hard task of anticipating my hair color before highlights based on just what my colorist told me. She nailed it. Thank you Donna! You can contact her at 903-593-5040. She can work with you even if you don't live in Tyler, TX. Woodcreek Athletic Club in Tyler TX and Reggie Wilson owner of BBR training. Reggie has always been a silent supporter of mine and I appreciate him so much.
My family has been very supportive as well. My mom has watched the boys a lot so I could get a lot of my stuff done. My dear friend Julie for treating me to a mani/pedi on Wednesday for my show. She is very excited for me and that is encouraging whether she knows it or not. Thank you Julie.
My trainer Kelly Hitchcock at KH Fitness in Tyler, TX has been amazing. He holds me accountable, but more than that, he has had to be my cheerleader a time or two as well. I can tell he has gotten to know me more this year because he is able to read my mood and me pretty accurately. He always has a kind word that helps me refocus when I may feel a bit defeated.
I can't forget the support of my friends for asking about my training and showing their support. Most people don't understand why I do this....but my friends know me well enough to answer that. I have had great encouragement from some of you who read this blog. Thank you!
Now, to thank the man who has to be one of the most supportive husbands in the world. Thank you Jeffrey for supporting me for 12 long weeks. You cooked supper for me, you watched the boys if I had to work out at night and this week you will put up with a bit more grouchiness or dingy...ness. I love you.
  I am tired so I will blog tomorrow and post my pictures from Sunday in my suit.

Almost There!

Well, it has been a while since I posted. Things were left a little crazy but wow God is Good and has worked it all out. Last week was proof of that. My husband met with the school on Monday and it went very well. They decided to grant us some financial assistance this next school year recognizing the short comings of their new third party. I am so appreciative of those individuals who I called and asked to be praying at that exact time. My husband thought it was strange because he didn't have to say much, it was as if someone had already plead our case. I believe that someone was our Lord and Savior Jesus Christ. The financial guy and my husband were within $45 dollars of each other and he said that was fair, granted us the help, and that was that. What a blessing.

The week continued to get better as my suit was completed (I love it) and my hair extensions were as well. I don't know what the heck to do with them, but I love them. I will share all my great sponsors on my next blog.

 Unfortunately, my body fat is still practically the same. I was pretty upset. I have never followed a diet so perfectly as I did last week. What went wrong? Is my body starving? Well, I figured it out. I made a mistake with the diet and was taking in less than 1300 calories and less than 8 grams of fat. No wonder I couldn't think. I am hoping that getting those calories back up to 1570 will fix the problem. I have never plateaued this long. I am asking God to put me where I need to be, because quite frankly, there is no sense in worrying about it now. I still look good enough to be on stage, so at least I won't completely embarrass myself. It's frustrating, but I just have to keep going.

I was practicing my posing and walk today and noticed my shoe was not fitting right. You have got to be kidding, I thought, when I saw that the elastic on my shoe is barely intact. I will be making a trip to a shoe repair shop in the morning. Worse case scenario, I will purchase new and have them shipped overnight. Just a little bump in the road. At least it didn't break at the show. That could have ended badly.

I have chosen not to post my pictures in my competition suit just yet. So I am still in my regular suit.

Oh Give Me a Break!

I have cried the last 3 days. I am hoping today I can resume normalcy. I am stressed beyond belief. To be honest, I don't handle stress too well to begin with.....so put a low fat diet with that and I cannot handle much of anything you throw at me. My brain is needing some DHA, that is for sure.

I am missing my workout partner this week. He is an older gentleman who is able to calm me down and give me insight on how to handle things. But I would venture to say, he would agree this has been a crappy week and a half. My mind is still fresh on the previous events I have mentioned in my blog. With that add on the following....
1. My t-shirts won't be finished till probably a week and a half out from the show. Well, I can't be selling shirts then because I have enough to focus on at that time for the show; so I decided to forgo the shirts and not worry about. That is, after I worried about it. LOL
2. My suit that I was supposed to get two Saturdays ago is still not here. Everyday it is supposed to be here and its not. On top of that, the lady called me to tell me she noticed after she mailed it, that she had a note to make a change for me that she did not do. I will likely be sending it back to her. GREAT! Who knows, maybe it will be perfect.
3. My 4 (almost 5 year old) has been refusing to go anywhere, including the nursery at the gym. Tuesday night he had a breakdown and boy was I furious. I have been dealing with this for 7 weeks now. I had to cancel on a client at that time. I felt obligated to give her a free session the next day. Money lost! My husband dealt with the situation when he got home and I hope and pray it works.
4. After training my client the next day, I picked my boys up and preceded to tell them when they would be back the next two days. I was told they were full and I could make reservations for the next week on Thursday. Excuse me, I work here and have for almost 4 years. I am training. Oh well, had to cancel on my client again because they wouldn't provide childcare. More money lost! Plus, I have to wait till my husband gets home in the evenings and go back into town to workout. Annoyed!
5. It gets worst. I go in to have my body fat checked and yep I am still sitting at 13%. What the hell? Not what I needed to hear. I need some encouragement at this point.
6. I come home yesterday anxiously waiting for my suit in the mail. I go out as soon as the mail lady delivers and nope no suit, but wait there is a letter from the private school we send our boys to. I open the letter with anticipation that there would be good news. What was I thinking? It was just a letter to follow up on the letter that we would be getting no assistance. All the money is allocated to others. Thanks for the reminder folks. That was it. Bring on the waterworks. I bet I cried for a solid hour.

Once I climbed out of my pity pool and regained my composer, I just prayed that God would work all these things out. They are small in comparison to what others are going through, but they are important to me. If its important to me, then its important to him. I know he is working out his master plan and I have to trust.

Thank goodness I ended the day on a positive note. I met with the lady doing my extensions. They are going to look great. She did a fantastic job blending in colors and I can't wait to see the final result. Finally, someone who followed through for me. That alone is exciting.

For now, my diet has become stricter. I am journaling everything I eat (even chewing gum) in order to stay solid with this diet. I need to relax because stress can cause a person's body to hold on to fat.  I will have to figure in my fish oil (it has 1mg of fat per pill) on my plan and I am also now taking something for my adrenal glands. I am hoping these will help with my mental fatigue. I just have to hang in there and keep my eye on the prize. I only have 3 more weeks to go.