Do you know if alcohol harms your ability to build muscle? Well, you could definitely be healthier if you didn’t drink alcohol at all, but if that’s not something you’re willing to do, keep scrolling to learn more.
We’ve already covered the topic of alcohol and fat loss and asked the question of whether anyone can lose weight by drinking alcohol. See the link below.
Alcohol and Fat Loss: Can You Drink and Get Shredded?
However, what if your goal isn’t to lose weight, but rather the other side of the spectrum in the fitness world? What if you want to build muscle?
Building muscle requires being in a calorie surplus, which means you consume more calories than your body expends. This surplus provides the energy and nutrients needed to support muscle protein synthesis and repair, allowing muscles to grow and adapt to resistance training. Without a surplus, the body does not have the resources to effectively build new muscle tissue, which hinders the effectiveness of strength training programs. Therefore, maintaining proper calorie intake is essential to optimize muscle growth and achieve desired gains in strength and size.
Does this mean that drinking alcohol, like beer (which has a lot of calories), can help you build muscle? Not really.
Alcohol does not help hypertrophy. But can you still build muscle by drinking alcohol? This is what Dr. Mike Israetel recently said in one of his videos.
Doctor Mike Israeldoctor in sports physiology and co-founder of Periodization of the Renaissance, is a well-respected teacher in the bodybuilding community. He doesn’t just talk about workouts and fitness tips, he often goes in-depth about health and nutrition.
See more information below.
The easiest way to lose weight (from 30% to 10% body fat)
Does alcohol harm your muscle development?
When training to get in better shape, achieving optimal gains in muscle mass and strength is a top priority for many people. However, the role of alcohol consumption in achieving these goals is often overlooked. Below, we’ll delve deeper into how alcohol affects your ability and chances of success in becoming stronger and more muscular.
Despite its popularity as a social lubricant, alcohol presents at least four significant problems for those looking to build muscle and strength, as Israetel says:
- Interference with recovery: High rates of alcohol consumption increase systemic fatigue, hindering the recovery process. Instead of expected gains in performance, constant alcohol consumption can lead to decreased PRs and suboptimal gains.
- Sleep interference: Alcohol negatively impacts the quantity and quality of sleep, which is essential for muscle growth and recovery. Consuming alcohol, especially late at night, can disrupt your sleep pattern, affecting the quality of your workouts the next day.
- Reduction in the quality of training: Consuming significant amounts of alcohol before a major workout can reduce the quality of the workout, leading to poor results and hindering long-term progress.
- Decreased muscle protein synthesis: Through various mechanisms, alcohol contributes to a decrease in muscle protein synthesis, thus actively opposing your efforts to build a more substantial and stronger physique.
Learn more: “I stopped drinking alcohol… but I didn’t expect it“
Although alcohol may seem incompatible with fitness goals, there are ways to enjoy a drink without seriously affecting your muscle gains and strength. Here are eight tips from Israel to consider:
- Opt for pure liqueurs: Choose straight liquors rather than high-calorie beers. Drinks like vodka with diet mixers can minimize the impact on overall calorie intake.
- Drink on a slightly empty stomach: Consuming alcohol on a slightly empty stomach allows you to feel its effects with fewer calories, contributing to a more controlled drinking experience.
- Limit the number of drinks: Know your limits and aim to reach your desired level of drunkenness without going too far. More alcohol doesn’t necessarily mean more fun, especially considering its negative impact on your physique.
- Moderate physical activity: Although alcohol can make you feel disinhibited, excessive dancing and physical activity can lead to increased fatigue and hinder recovery. Opt for a more relaxed drinking environment to minimize physical exertion.
- Eat a lot after drinking: Counteract the catabolic effects of alcohol by consuming a large meal afterward. This not only aids recovery, but also prevents muscle loss associated with alcohol consumption.
- Stop drinking two hours before sleeping: Give your body time to metabolize the alcohol before bed. This allows for better quality sleep, crucial for recovery and general well-being.
- Choose the right time to drink: If you must incorporate alcohol consumption into your routine, consider doing so on the last day of your training week, ideally before a rest day. This allows for adequate recovery time without compromising your workout.
- Drink sparingly: Finally, and perhaps most importantly, drink alcohol sparingly. Save wild evenings with friends for special occasions, focusing on quality over quantity. Consider alternative social activities, such as marijuana use, which has fewer negative effects on your fitness goals.
So, if your goal is to build muscle and strength, it’s essential to recognize the impact of alcohol on your fitness journey. While having a drink is a personal choice, implementing these guidelines can help minimize negative effects and contribute to a more balanced approach to health and fitness. Remember, moderation and thoughtful choices are key to achieving your fitness goals while still enjoying social activities.
Watch the video below for more information.
What happens to your body if you stop drinking alcohol for 30 days?
What are the health benefits of alcohol?
Although moderate alcohol consumption has been associated with some potential health benefits, it is important to note that these benefits are often outweighed by the negative health effects of alcohol. Additionally, the American Heart Association does not recommend that people start drinking alcohol to gain potential health benefits, because the risks of drinking alcohol may outweigh the potential benefits.
That said, some studies suggest that moderate alcohol consumption may have some health benefits, particularly when it comes to heart health. Some potential health benefits of moderate alcohol consumption include:
- Reduced risk of heart disease: Some studies have shown that moderate alcohol consumption can help reduce the risk of heart disease by increasing levels of “good” cholesterol, or HDL, and reducing inflammation in the body.
- Reduced risk of type 2 diabetes: Moderate alcohol consumption has been associated with a reduced risk of developing type 2 diabetes, although the underlying mechanism is not well understood.
- Lower risk of dementia: Some studies suggest that moderate alcohol consumption may be associated with a lower risk of developing dementia and Alzheimer’s disease.
It is important to note that these potential health benefits are only seen with moderate alcohol consumption, which is generally defined as up to one drink per day for women and up to two drinks per day for men.
Excessive or excessive alcohol consumption can have significant negative health consequences, and any potential benefits of alcohol consumption must be weighed against these risks.
Learn more: Are diet sodas bad for you?
