Beer Drinking And Muscle Gains: Friends Or Foes?

Drinking alcohol can have a negative impact on muscle recovery and growth, also known as gains. This is because alcohol can suppress muscle protein synthesis, the metabolic process that helps the body build muscle. However, the extent of the impact depends on several factors, including the amount of alcohol consumed, the timing of consumption relative to a workout, and individual differences in how the body processes alcohol. While binge drinking is likely to have detrimental effects, current evidence suggests that an occasional beer or two is unlikely to significantly affect muscle gains, especially when combined with protein ingestion.

Characteristics of Drinking a Few Beers a Week

Alcohol can reduce muscle protein synthesis

A 2014 study found that individuals who consumed alcohol post-workout experienced considerable decreases in myofibrillar protein synthesis. Specifically, alcohol ingestion suppressed the body's anabolic response in skeletal muscle, which is responsible for muscle growth and repair. This suppression of muscle protein synthesis can last for up to 14 days post-workout, potentially negating the effects of training during this period.

The negative impact of alcohol on muscle protein synthesis is influenced by the amount consumed, with heavy drinking post-workout found to have more detrimental effects. Additionally, the timing of alcohol consumption is crucial, as alcohol is most damaging during the anabolic window. However, even outside of this window, alcohol may still reduce the body's ability to strengthen its muscles.

While moderate alcohol consumption may not significantly impact muscle hypertrophy and protein synthesis, excessive drinking can lead to muscle weakness and atrophy by suppressing protein synthesis and mTORC1-mediated signaling. Therefore, it is important to consider the amount and timing of alcohol consumption when trying to maximize muscle gains and athletic performance.

Drinking beer post-workout can affect muscle recovery

Drinking beer after a workout can have an impact on muscle recovery and growth, but it depends on how much you drink. Research suggests that heavy drinking (around seven beers) after a workout can suppress muscle protein synthesis—the process by which muscles grow and repair—by up to 24%. However, having one or two beers is unlikely to significantly affect your gains.

The impact of alcohol on muscle recovery

After a workout, your body enters a state of recovery, which can last up to 24 hours. During this time, your rate of muscle protein synthesis is elevated, helping your muscles to repair and grow stronger. Alcohol consumed during this window of recovery can have an adverse effect on this process.

A 2014 study found that individuals who consumed alcohol and a carbohydrate-rich meal or alcohol and a protein-rich meal after an intense workout experienced decreases in muscle protein synthesis compared to those who only consumed a protein meal. This suggests that alcohol can interfere with the body's ability to repair and build muscle.

The role of testosterone

Testosterone is a hormone that helps increase muscle mass in response to resistance exercise training. While low doses of alcohol (around two beers) have been shown to increase testosterone levels, this boost is unlikely to significantly contribute to muscle gain as it does not last very long. On the other hand, heavier drinking (seven or more beers) has been found to suppress testosterone levels, which could undo your efforts in the gym.

Caloric intake and weight gain

Beer also contains calories, with a pint containing around 200 calories. While a post-workout drink or two is unlikely to lead to excessive weight gain, regularly consuming multiple drinks can increase your risk of gaining weight.

Recommendations

While a post-workout beer or two probably won't ruin your gains, it's important to remember that alcohol can affect your muscle recovery and growth. If you're looking to optimize your workout results, it's best to limit your alcohol intake, especially during the recovery window after your workout. As always, moderation is key.

Alcohol can reduce testosterone levels

Alcohol can negatively impact muscle recovery and growth, and in turn, hinder athletic performance. While the impact of alcohol on the body varies from person to person, studies have shown that alcohol consumption can reduce testosterone levels, especially when consumed heavily and chronically.

Testosterone is a key hormone in the male reproductive system, produced by the Leydig cells in the testes. Alcohol can interfere with the function of the male reproductive system, which consists of the hypothalamus, the anterior pituitary gland, and the testes. This interference can lead to reduced testosterone levels in the blood, as well as impaired testicular function and sperm development.

According to a 2023 review, alcohol consumption, especially when done heavily and chronically, can reduce testosterone production. This reduction in testosterone levels can lead to various symptoms, including reduced sexual desire, erectile dysfunction, decreased energy, and issues with memory, concentration, and sleep.

The impact of alcohol on testosterone levels may also be influenced by genetic factors. A 2022 study on Korean men found that heavy drinkers who experienced facial flushing when consuming alcohol had lower testosterone levels than nondrinkers. This flushing reaction is due to a variant of the aldehyde dehydrogenase 2 (ALDH2) gene, which is more common in East Asian populations. The accumulation of acetaldehyde in the body due to inactive ALDH2 can lead to expanded facial blood vessels and increased blood pressure, further contributing to the negative effects of alcohol on testosterone levels.

While occasional and light to moderate drinking may have a less significant impact on testosterone levels, it is important to note that alcohol consumption during the post-exercise anabolic window can hinder muscle recovery and growth. Therefore, it is generally recommended to limit alcohol intake, especially during the recovery period after intense workouts, to maintain optimal testosterone levels and support muscle growth and athletic performance.

Alcohol can cause weight gain

When you drink alcohol, your liver prioritises breaking it down over breaking down fat. This means that while you are drinking, your body is not burning fat. Alcohol can also cause weight gain by disrupting your sleep. Research has linked excess alcohol consumption to poor sleep quality and an increased risk of insomnia, and sleep deprivation may lead to weight gain.

While the relationship between alcohol consumption and weight gain is complex and depends on various factors, heavy drinking is likely to lead to weight gain over time. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines heavy drinking as more than three drinks per day or seven drinks per week for females, and more than four drinks per day or 14 drinks per week for males.

Alcohol can disrupt sleep

Secondly, alcohol can interfere with circadian rhythms, which are biological patterns that operate on a 24-hour clock. Alcohol may decrease the body's sensitivity to cues like daylight and darkness, which trigger shifts in body temperature and the secretion of the sleep hormone melatonin. Disruptions to these circadian rhythms can result in feeling alert when one wants to sleep and sleepy when one wants to be awake.

Thirdly, alcohol can contribute to the development of insomnia, a sleep disorder characterized by difficulty falling and staying asleep. Heavy alcohol use and insomnia can create a destructive pattern where individuals drink alcohol to fall asleep but then experience poor sleep, leading to excessive sleepiness during the day, which is countered with caffeine, making it hard to fall asleep again at bedtime, and so the cycle continues.

Finally, alcohol can aggravate sleep disorders such as snoring and sleep apnea, which is a disorder that causes repeated pauses in breathing during sleep. Alcohol causes tongue and throat muscles to relax and leads to changes in blood vessels in the nose, resulting in greater airway resistance and an increased likelihood of breathing pauses during sleep.

For these reasons, experts recommend avoiding alcohol at least three hours before bed.

Frequently asked questions