BUILD MUSCLE AND DRINK ALCOHOL
Alcohol slows down muscle growth. There is no other way to put it. There are ways to minimize the negative effects of your social life.
N-acetyl Cysteine (NAC) is a good supplement to start. Antioxidant depletion is one of the many stresses alcohol puts on your liver. Glutathione is an amino acid that acts as a strong free-radical fighter in the body. It is used up when you metabolize alcohol. NAC can be taken daily in 500 to 600 mgs. This will replenish antioxidants and help eliminate toxic metabolites from the liver’s alcohol metabolism.
Leucine is another supplement worth considering. Leucine is another supplement that can block muscle growth at the genetic level. It inhibits the action of leucine (the most anabolic of the branch-chain amino acids). This inhibition can be overcome by taking a dose one day after drinking.
Try to time your drinking. Penn State research shows that alcohol can decrease protein synthesis by 15%-20% after 24 hours. However, this should not be done sooner.
Although it may seem crazy, having a few beers on Friday night after training can be better than having them Saturday night (when your body’s still recovering).
THE DIET OF A DRINKING MAN
This is how you should eat on the days when you indulge
Breakfast
- 3 scrambled whole eggs, 3 yolk whites, and 3 omega-3 eggs
- 1 cup FiberOne cereal
- 1 cup 2% plain Greek yogurt
- 2 tablespoons slivered almonds
Meal-Replacement Shake
- 2 scoops vanilla protein powder
- 1 banana
- 5 strawberries
- 1/4 cup chopped walnuts
- 2 to 3 cups of water
- 3-4 ice cubes
Lunch
- 6 oz grilled skirt Steak, fat trimmed
- 1 cup black beans
- 3 tbsp salsa: 1 diced tomato, 2 chopped shallots, 1 tbsp extra virgin olive oil
After-Workout Shake
- 60-70g dextrose/maltodextrin blend
- Creatine 5g
- 30g of whey protein
- BCAAs 15g
Dinner
- 8 oz roasted chicken breast
- 1 sweet potato baked with 1 tbsp butter
- 1/3 cup brown rice (dry)
- 8-10 asparagus stalks
Before Bed
- 20-32 oz water
- 500 to 600mg NAC
- 5-8g leucine
TOTALS:
Did you know?
Music can help to distract you from the fatigue and pain you may be feeling during your workout. Instead of focusing on how tired you are, you can let the music transport you to another place. Second, music can help to increase your motivation and focus. When you’re feeling low on energy, a pump-up song can give you the boost you need to keep going. And finally, music can provide a much-needed sense of rhythm and tempo. This can be especially helpful when you’re doing repetitive exercises like running or cycling. So next time you hit the gym, don’t forget to bring along your tunes!
