Today we cover a very timely topic when it comes to making gains over Xmas. More specifically, making gains when you’re on the drink…
I.e. how many cervezas can you ingest before it starts to become detrimental to size #SizeIsThePrize
In a 2014 study by Parr et al, 8 active males completed three testing days. On each visit to the lab, they performed 8×5 leg extensions @ 80% 1RM followed by high intensity interval work and medium intensity cardio on a stationary bike.
In the hours following exercise, each participant consumed either:
1) 25g of whey + 500mL fluid
2) 12 standard alcoholic drinks (1.5g/kg bodyweight) + 25g Whey Protein
3) 25g of carbs + 500mL fluid + 12 standard drinks
As you could imagine, ingesting 12 standard drinks would get most people pretty shit faced. But, does it blunt gains?
Yes, by approx. 24%.
Gains become further reduced when you remove the protein and drink only carbs and booze…by 37%. As always, a caveat does exist…
Having one heavy night our once in while isn’t going to impact results in the slightest. If you have 12 standard drinking after every session, it will.
That being said, if you’re having that volume of alcohol after each session, you have bigger issues in life than maximising gains.
Btw, you’ll still get enhanced gains over not doing anything…just not quite as much. Therefore, I’d still advocate training regardless. I.e. you don’t end up with negative amounts of muscle.
From a recommendations perspective, if you are out several times over the Xmas period, please make yourself accustom to the international drinking rules for a more controlled evening of alcoholic consumption…
No buffalos shall be sighted!
Drink safe my friends.
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