Evidence Based
With all the social gatherings at this time of year, most people drink a little more alcohol than usual.
And if you’re a regular gymgoer, you might wonder if this holiday boozing will sabotage your progress, especially if you find yourself tippling after training.
Results from a 2019 review published in the Journal of Functional Morphology and Kinesiology suggest you probably don’t need to stress too much.
The researchers analyzed 12 studies and found that moderate drinking—around 3 drinks for a 180-pound man—doesn’t impair how fast you recoup strength, power, or endurance, nor does it impact soreness or muscle growth after training.
Things change when you drink more heavily, however.
Heavy drinking—around 6 or more drinks for a 180-pound man—increases cortisol levels, lowers testosterone and blood amino acid levels, and reduces muscle protein synthesis rates. These changes could stall muscle growth and recovery, especially after a particularly demanding workout.
Interestingly, women don’t seem to experience the same issues. They recover well regardless of how much they drink, likely because of hormonal differences, faster alcohol metabolism, or simply drinking less overall.
So, does drinking alcohol after a workout ruin your gains?
A drink or three after training won’t derail your fitness. But if you overdo it, recovery slows, muscle growth suffers, and your next workout will probably be less productive.
To minimize potential downsides, keep these tips in mind:
- Enjoy a drink or two, but avoid binging.
- Have a protein-rich meal or shake after your workout to support muscle growth and repair.
- Don’t schedule particularly taxing workouts immediately before or on the day after drinking heavily.
In short, the occasional drink isn’t a problem. Just don’t make post-workout partying a habit, and your gains will still be there when January rolls around.
Scientific References +
- Lakićević, Nemanja. “The Effects of Alcohol Consumption on Recovery Following Resistance Exercise: A Systematic Review.” Journal of Functional Morphology and Kinesiology, vol. 4, no. 3, 26 June 2019, p. 41, https://doi.org/10.3390/jfmk4030041. Accessed 2 Nov. 2020.
- Levitt, Danielle E., et al. “Effect of Alcohol after Muscle-Damaging Resistance Exercise on Muscular Performance Recovery and Inflammatory Capacity in Women.” European Journal of Applied Physiology, vol. 117, no. 6, 6 Apr. 2017, pp. 1195–1206, https://doi.org/10.1007/s00421-017-3606-0. Accessed 29 Sept. 2020.
- Mishra, Lopa, et al. “More Rapid Elimination of Alcohol in Women as Compared to Their Male Siblings.” Alcoholism: Clinical and Experimental Research, vol. 13, no. 6, Dec. 1989, pp. 752–754, https://doi.org/10.1111/j.1530-0277.1989.tb00415.x.
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