How Alcohol Affects Muscle Growth and Recovery

If you spend time at the gym, you’ve probably seen people focused on “gaining muscle”—working to build strength and tone their bodies. Many factors contribute to muscle growth, from resistance training and protein intake to proper hydration. But where does alcohol fit in? Let’s explore how drinking impacts your muscles.

How Muscles Grow

Muscle tissue is constantly being built up and broken down. When you exercise, you create small amounts of damage in the muscle fibers. To repair and grow, your body needs protein. Muscle protein synthesis (MPS) is the process that helps build muscle by depositing protein faster than it’s broken down.

Hormones like testosterone, human growth hormone, and insulin growth factor also support muscle growth and repair. Genetics, age, gender, and exercise intensity all influence how quickly you build muscle. Strength training—such as weightlifting or resistance band workouts—is especially effective for muscle development.

Alcohol Disrupts Protein Synthesis

Research shows that alcohol can interfere with muscle protein synthesis. Even if you eat enough protein, alcohol may still reduce MPS. In one study, active men consumed whey protein and alcohol after exercise. Muscle biopsies revealed that MPS rates dropped significantly—by 24% to 37%—when alcohol was included.

Alcohol appears to disrupt key signaling pathways involved in protein synthesis, including mTOR and p70S6K activation. Some studies suggest that alcohol’s negative effect on muscle growth may be stronger in men than in women.

Alcohol Alters Key Hormones

Heavy drinking can also throw your hormones off balance, which affects muscle building:

• Cortisol: Alcohol can prolong elevated cortisol levels after a workout, which is linked to muscle loss.
• Testosterone and Estrogen: Alcohol may convert testosterone into estrogen, reducing the hormone that supports muscle growth.
• Human Growth Hormone: Drinking lowers levels of this hormone, which is vital for muscle, bone, and brain metabolism.
• Insulin: Alcohol can cause insulin resistance, limiting your muscles’ ability to absorb carbohydrates and recover.

Alcohol Slows Muscle Recovery

Rest and sleep are essential for muscle repair. Alcohol can interfere with sleep quality, especially REM sleep, which your body needs for restoration. Poor sleep may contribute to muscle loss and slow recovery.

Hydration is also crucial for muscle function and nutrient delivery. Even a single beer after a workout can hinder rehydration and delay recovery.

The Takeaway

Yes, alcohol can impair muscle growth. It disrupts protein synthesis, alters hormone levels, and interferes with recovery. If you’re serious about building muscle, you may want to skip the post-workout drink.

If you’re looking to cut back on drinking for your health, Quitemate can help. Millions have used Quitemate to reduce alcohol use and become their healthiest, strongest selves.