If you enjoy a beer after an intense workout, the alcohol might undermine your gym efforts. Research indicates that consuming alcohol post-strength training can disrupt muscle growth and recovery, especially related to timing and quantity.
Strength or resistance exercises like deadlifts and weighted squats help build muscle mass by causing small tears in muscle fibers. The body repairs these tears through increased protein synthesis, which enhances the muscles' ability to handle future stress over time.
For well-trained athletes, this protein synthesis typically peaks around three to four hours after exercising, according to Benjamin Gordon, PhD, an instructional assistant professor at the University of Florida.
Consuming alcohol within one or two hours post-exercise can noticeably reduce the protein response, Gordon noted. Alcohol affects the mTOR pathway, which is crucial for muscle protein synthesis regulation.
"If you drink after this peak window of protein synthesis, its impact will be less than if you start drinking right after working out," Gordon said.
Excessive drinking might deter you from intense gym sessions the next day.
"If you plan to go out and drink more than usual, ensure excellent hydration for the following days and avoid intense exercise for 48 to 72 hours. It can take up to 72 hours before alcohol fully leaves your system," said Sarah Wick, RD, CSSD, LD, director of sports nutrition at The Ohio State Jameson Crane Sports Medicine Institute.
Men should limit themselves to no more than two drinks daily, while women should have one or less. A standard drink includes a 12-ounce beer with 5% alcohol, a 5-ounce glass of wine with 12% alcohol, and a shot of liquor.
"Acute alcohol consumption, especially beyond these guidelines after intense exercise, can affect muscle coordination, building, repairing, and recovery," Wick stated.
Reaching for an alcoholic drink post-exercise without proper hydration could lead to dehydration.
"Alcohol doesn't count towards your daily fluid needs. It's actually the only fluid that dehydrates us further," said Kelli Santiago, RD, CSSD, LD, a performance dietitian at University Hospitals of Cleveland.
After working out, refuel with healthy carbs such as whole-grain bread or fruits. While alcohol is classified as a carbohydrate, the body metabolizes it more like fat and does not provide effective energy replenishment.
Some research suggests that consistently drinking after strength training may lower testosterone levels, which could impact recovery and overall performance.
Alcohol, being a toxin, can negatively affect various aspects of health including sleep, mood, immunity, and heart muscles.
Gordon noted that if your muscle gains are limited despite occasional alcohol consumption around resistance training, other factors like diet or workout plans might be responsible rather than alcohol.
Remember, visible results from strength training can take over a month of consistent effort.
Occasional drinking may not sabotage overall fitness progress, but regular post-workout alcohol use can hinder your advancements. Drinking immediately after strength training impacts muscle growth and recovery. To optimize fitness goals, avoid alcohol soon after workouts, stay well-hydrated, and eat nutritiously.