A binge dose of alcohol after concurrent training (1.5 g/kg, about 12 drinks) cuts myofibrillar protein synthesis by 24% even when 25 g of protein is taken with it
Key Findings
Alcohol at 1.5 g/kg after exercise lowered myofibrillar protein synthesis by 24% when taken with 25 g protein and by 37% with carbohydrate, versus protein alone.
Eight physically active men; resistance exercise (8×5 leg extension at 80% 1RM), then 30 min cycling at 63% of peak power and 10×30 s at 110%.
After exercise: 25 g whey (PRO), alcohol 1.5 g/kg (12 ± 2 standard drinks) with 25 g whey (ALC-PRO), or alcohol with 25 g maltodextrin (ALC-CHO).
Myofibrillar protein synthesis rose above rest in all conditions (about 29–109%), but versus PRO it was 24% lower with ALC-PRO and 37% lower with ALC-CHO.
mTOR phosphorylation 2 h after exercise was higher with PRO than with either alcohol condition.
Practical Application
After a hard strength or mixed session, a heavy night (around 1.5 g/kg) blunts the muscle-rebuilding response by roughly a quarter, and protein alongside only partly rescues it.
This is evidence about a binge. Do not extend it to a beer with dinner: no lower dose was tested.
Limitations
N = 8, men only, a single dose, acute 8-hour measurement; no long-term adaptation or performance outcome.
Abstract only was read.