We all love a pint (or three), and it’s often an integral part of socialising. You’ll already know that alcohol is high in calories, and this can have a real impact on your muscle growth.
You don’t want to be putting in all that effort with strength training only to undo it all on a Friday night. Here’s how alcohol affects your muscle growth:
- Drinking alcohol increases your calorie intake. Yes, it’s elementary, my dear Watson, but it’s worth being mindful of. Alcohol has 7 calories per gram before any mixers, and has zero nutritional benefits. The body wants to eliminate alcohol in its system and will burn it as fuel above all else, pushing other calories to the back of the queue, which slows down fat loss. You might be putting in hours at the gym, but even the strongest of bodies won’t look defined if muscles are covered up by excess fat.
- A trip to the kebab shop always sounds like the best idea ever after a night on the tiles. No shame, we’ve all been there. Alcohol lowers your inhibitions and stimulates your appetite – a double whammy that’s very good news for your local kebab house but bad news for your body.
- Alcohol interferes with muscle growth by affecting the production and release of hormones and enzymes needed for the repair and growth of muscles, like testosterone. Heavy drinking can elevate oestrogen levels, which can result in erectile dysfunction and an increased risk of prostate cancer.
- Alcohol causes dehydration, which is an issue for a few reasons:
- Protein synthesis – that’s when protein is made to fix muscle damage, which is what leads to muscle growth – only works if there’s enough water in muscle cells.
- A lack of fluids can decrease blood flow to our muscles, leading to a slower rate of recovery.
- Being dehydrated can increase the speed of muscle protein breakdown (MPB) – the opposite of protein synthesis.
Tips to build muscle
- Eat regularly, eat well. Try to eat a varied, balanced diet that includes protein at every meal. High protein snacks include Greek yoghurt, boiled eggs, and sliced chicken.
- Come up with a fitness plan. Following a plan will help keep you motivated and focused as well as giving you measurable goals that will highlight your progress. Balancing cardio, strength training, rest and active recovery is key. Not sure where to start? Chat to a personal trainer, who should be able to tailor a guide to your unique circumstances and goals.
- Optimise workouts. There’s an optimum range for muscle building. Again, talk to a personal trainer, but in general reps should be between 6-12 per set, which means heavier weights for less duration. Strength workouts should last less than 45 minutes.
- Stretch. When we do intense exercise, we damage muscle tissue. If that sounds alarming, don’t worry, that’s just how the body works. When the body grows and repairs the muscle, they go from strength to strength, and stretching can help with this.
- Sleep. This is often overlooked, but sleep is a vital part of rest and repair as while we sleep, hormones are released to aid the recovery and growth process that leads to change. Aim for 7-9 hours a night.
As with most things in life, drinking alcohol in moderation on the odd occasion is fine. UK guidelines say you should drink less than 14 units per week to avoid serious health problems. Drinking regularly affects your exercise gains and your waistline, so if you’re serious about your gains, consider cutting back to see the most progress.
Another important part of muscle growth is your protein intake, as protein provides the essential building blocks (amino acids) your body needs to repair and grow muscle tissue after workouts. Without adequate protein, your body simply can’t rebuild the muscle fibres broken down during training. Aim to include a quality source of protein with every meal and snack to support consistent muscle repair. Combined with good hydration, smart training, sufficient rest, and mindful alcohol consumption, you’ll give yourself the best chance of making meaningful progress towards your muscle-building goals.
