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How Does Alcohol Affect Building Muscle?

Does Alcohol Affect Building Muscle?

Do you love to relax with a cold beer after a long day? Happy hour is happy, after all.  lot of people who are serious about fitness are serious about rest days too. Taking a break and knocking back a few cold ones from time to time is good times.

But will drinking alcohol throw off your goals to build lean muscle?

And how does it affect the benefits of muscle building supplements you are using to improve your strength?

Protein Synthesis

Alcohol messes with your body’s protein synthesis. This is the process through which your body extracts protein from the food you eat. 

Protein is essential for anyone looking to build lean muscle. That’s why smart body builders and weight lifters use the best whey protein supplement. They want to deliver the most nutrients to their muscles to see top gains. 

But alcohol slows this entire process down. Researchers have found that basal protein synthesis decreases 15% to 20% starting 24 hours after alcohol consumption. So don’t expect to have a stellar workout or to see great results the day after you went out drinking.

Empty Calories

Are you trying to lose weight? It’s a battle, one that some people struggle with for many years. If you’re fighting to control your diet and manage your weight loss, stay away from alcohol.

Alcohol is full of empty, nutrient-less calories. Just one shot of liquor has about 100 calories. So imagine having a few drinks on a night out with friends.

Suddenly those drinks compound into way too money calories. That can derail your weight loss goals, leaving you feeling frustrated and disappointed.

To make matters worse, alcohol throws off your normal metabolism. Your body can’t store alcohol and needs to process and metabolize it right away. This throws off the Kreb’s cycle - one of the natural cycles you use to burn fat and produce energy.

Alcohol is packed full of garbage calories. Plus, it slows down your ability to burn those calories at all.

If you want to have a drink out with friends, keep it light. Keep to your fitness routine. Don’t stop using the best weight loss supplements. With determination and patience, you’ll be able to achieve your goals. 


Staying hydrated is important for having the best experience at the gym. If your cells get dehydrated, you won’t be able to lift as much. And you won’t see the gains you’re hoping for either.

The bad news is that alcohol consumption dehydrates your cells. So it does the exact opposite of the best creatine supplement. Those hydrate your muscles as much as possible, specifically so that you will be able to perform at a higher level.

Keep the alcohol to a minimum if you want to stay hydrated and get the most out of your training sessions.


No surprises here. If you’re hungover, you probably don’t want to head to the gym. Headaches, nausea, and intense workouts don’t mix well.

This is the most obvious way alcohol screws up your fitness goals. Having fun with your friends and knocking back a few too many makes for a good time. But its effects on your training are all bad. 

Don’t let a hangover keep you from getting in your workout. If you’re going to drink the night before a training session, pace yourself. Drink plenty of water. Get to bed as early as possible.

Limit your risks of a nasty hangover and you’ll have a much better time at the gym. 

Alcohol and Fitness Is a Tough Combination

Harsh truth - improving yourself, getting strong, and losing weight require sacrifices. For most people, one of those sacrifices is alcohol.

You don’t have to give it up entirely. But you’ll get more out of every workout if you keep alcohol consumption to a minimum.

Don’t let a few drinks derail your goals. Stick to your training routine. Keep using the best muscle building supplements. And take control of your diet - including alcohol - to ensure you can enjoy the results you’re working so hard for. 

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