- A new study suggests that people who drink too much alcohol may lose muscle mass later in life.
- People who experience significant loss in muscle mass consume 10 or more units of alcohol per day.
- Regular strength training can help you maintain muscle mass as you age, reducing the risk of frailty.
- Experts recommend that heavy drinkers limit their drinking and limit their consumption to low or moderate amounts.
Growing evidence shows the harmful effects of alcohol
According to a new study by researchers at the University of East Anglia, individuals who drink too much alcohol may increase their muscle mass in old age and increase their risk of frailty.
The results were published on May 24 Calcified Tissue International.
“We know that muscle loss in old age leads to weakness and frailty, so this suggests another reason to avoid heavy alcohol consumption in middle and young age,” said Professor Ailsa Welch, registered dietitian and professor of nutritional epidemiology. He said in a news release at the UA Norwich School of Medicine.
“Alcohol consumption is a potentially modifiable risk factor for many diseases, so we want to learn more about the relationship between drinking and muscle health,” Professor Welch said.
Researchers examined data from the UK Biobank, which contains health information from 500,000 people in the UK.
The research team looked at data on nearly 200,000 people between the ages of 37 and 73. Most of the subjects are middle-aged in their 50s and 60s.
Lead researcher Jane Skinner, PhD, a statistician, epidemiologist and lecturer at Norwich Medical School; Medical news today:
“The large sample size we got from the UK Biobank study meant we could study total alcohol consumption in a large population sample. It meant we could capture drinking habits well and sample enough people in the high consumption range at these very extreme levels. That’s not uncommon.”
Researchers have taken into account factors such as body size, protein intake and exercise that may affect muscle mass.
The results indicated that those with the lowest muscle mass consumed 10 units of alcohol or more per day.
According to researchers, 10 units of alcohol is equivalent to drinking a bottle of wine or 4-5 pints of beer a day.
“People looking to take care of their muscle health can make sure they drink only moderately or not at all,” says Dr. Skinner.
“Our results provide another reason for people to avoid excessive drinking, of which there are many. We can also see that there is a dose response to drinking more alcohol on muscle mass,” Dr. Skinner added.
Despite the implications of the study, there were some limitations. The study lacked demographic diversity, and more long-term follow-up of the effects of heavy drinking is needed.
Skinner explained. MNT “Because their main analysis is based on findings from different classes (measured at the same time), we cannot be sure of cause and effect.” Also, based on observational data, this type of case is inevitable.
“We have done our best to take other important factors into account, but such adjustments cannot be perfect. Although we examined people who had follow-up over time, which may provide more interesting findings, we had a very small sample of people who had information on follow-up. This limits our knowledge of the long-term effects of binge drinking.
– Jane Skinner, PhD, lead researcher
In addition, physical activity and competition levels were not measured, which may have a different effect on the results.
“[The researchers] It did not look at levels of physical activity as opposed to sitting. [and] Matthew Stiles-Kolehmain, Ph.D., an exercise physiologist and exercise researcher at Yale New Haven Hospital, who was not involved in the study.
“Alcohol consumption and the loss of muscle function and coordination are well documented,” says Stuts-Kolehmainen.
“It is no surprise to me that there is a strong correlation between alcohol consumption and loss of muscle mass and quality,” he added.
Stutts-Kolehmainen says drinking after exercise can slow muscle recovery, though research is mixed.
In the year A 2019 review of 12 studies found that alcohol can affect muscle recovery only if consumption is consistent during recovery.
John Gardner,Co-founder and CEO of online fitness training platform Kickoff, explained. MNT Drinking alcohol can reduce energy production for muscle cells.
“Drinking alcohol can reduce the production of one of the most important energy sources for muscle cells
“When you exercise or move your muscles, ATP is used to help the muscles contract and move during exercise,” Gardner added.
Muscle mass deteriorates with age. Maintaining muscle mass as you age is important for preventing frailty and other health problems. Here are a few trainer-approved tips to prevent muscle loss.
Get enough protein
Protein is important not only to maintain muscle strength, but also to help rebuild and strengthen your muscles.
“When you do strength training, you break down your muscles and you need protein to repair and grow your muscles. Each individual’s daily protein requirement is different,” Gardner said.
To calculate it, you must multiply your weight by 0.36 kg to determine your protein intake.
With age, the body needs better sources of protein to maintain strong muscles. That’s why it’s important to eat protein that contains all nine amino acids, Gardner explains. This includes lean meats, fish, eggs, and even plant-based sources like quinoa and buckwheat.
Prioritize rest and recovery
“When you exercise, you break down muscles and you need to give yourself time to rest, recharge, and rebuild the muscles,” Gardner said. “That’s why when you’re strength training, depending on the intensity of your workout, your muscles can take 24-72 hours to repair.
Gardner recommends taking a day off between strength training to focus on different muscle groups. This allows the muscles to recover and repair.
Getting enough sleep is also important. During sleep, growth hormones are released to help repair your muscles.
Strength train 2 to 3 times a week
A consistent strength training regimen is key to keeping your muscles strong and intact as you age.
“To give your muscles a chance to fully recover, focus on performing strength exercises 2 to 3 times a week, focusing on different muscle groups each time,” says Gardner.
Current
Lisa R. Young, Ph.D., a registered dietitian, nutritionist and author of “Finally Full, Last Slim” and “The Portion Teller,” agrees that drinking in moderation is safe for most people.
Still some
If you’re concerned you may be drinking too much, Young offers the following tips for reducing your intake.
- Drink only with food.
- Drink a glass of water or sparkling water first before having a second drink.
- Don’t keep alcohol at home and limit drinking when you go out.
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