How Alcohol Affects Your Muscle Gain

Alcohol & Your Fitness Goals 🥂

A Tough Conversation

Hey Y'all,

Let’s be honest with each other here. 

Most of us enjoy that occasional (or not so occasional) drink. Whether it's unwinding with a few glasses of wine with dinner, having a robust IPA at the cookout, or celebrating with friends after a long week, alcohol is deeply woven into our social lives. 

But if you're on a mission to build muscle, lose weight, or just feel better in your body, it’s worth taking a closer look at how alcohol may quietly be sabotaging your fitness goals.

To be clear, this blog isn’t gonna shame anyone for drinking. This is as much of a reminder to myself as it is giving y'all an understanding what alcohol does to our bodies, especially if we’re prioritizing our health, regularly hitting the gym, and diligently counting macros. 

We need to make informed choices. Ok, so here we go!

1. ❌ Alcohol Reduces Muscle Protein Synthesis

Muscle protein synthesis (MPS) is the process your body uses to repair and build muscle tissue after workouts. It's the engine of gains.

👉 Drinking alcohol (even just a few drinks) significantly reduces MPS.
A study published in PLOS ONE found that alcohol consumption after resistance training reduced MPS by up to 37%, even when protein was consumed.

So, this means that if you lift and eat right...then drink, your body will struggle to grow or repair muscle. 😞😣

2. 💢 Alcohol Increases Cortisol, the Stress Hormone

I've touched on this in previous blogs, but as a refresher, it's best to keep cortisol levels low because it plays a role in metabolism and inflammation. And elevated cortisol = bad news for muscle growth.

Alcohol spikes cortisol and blunts the effects of testosterone and growth hormone, two hormones critical for muscle development. This hormonal disruption can lead to:

• Increased fat storage

• Muscle breakdown

• Slower recovery

• Sleep disturbances

According to the Journal of Clinical Endocrinology and Metabolism, these effects may be more pronounced in people who drink frequently or in larger quantities.

3. 💦 Alcohol Dehydrates You 

Alcohol is a diuretic, which means it increases fluid loss and depletes electrolytes. Dehydration doesn't just make you feel sluggish, it interferes with:

• Muscle contraction and performance

• Recovery time

• Nutrient absorption

You’re also more likely to experience muscle cramps, fatigue, and delayed soreness after workouts when you’re even mildly dehydrated.

📌 Pro Tip: If you do drink, pair each beverage with a full glass of water.

4. 🧬 Alcohol Reduces Testosterone Levels

Testosterone isn’t just a "guy thing". Testosterone is a key anabolic hormone for everyone and supports strength, energy, and fat metabolism. Even moderate alcohol intake can:

• Lower testosterone production

• Disrupt hormone regulation

• Reduce muscle growth potential

Heavy or long-term drinking can also increase estrogen levels, further inhibiting strength and muscle development. So, for those on a strength program, this hormonal imbalance can be especially frustrating.

📚 Related Reading:

• NIH: Alcohol and Testosterone

• Verywell Fit: Alcohol and Muscle Building

5. 🍕 Alcohol Disrupts Metabolism & Leads to Weight Gain

Stick with me now. Each gram of alcohol contains 7 calories. Which is almost as much as fat (9 cal/g) and nearly double that of protein and carbs (4 cal/g). But the problems aren't only the calories in your drinks, it's also correlated with certain behaviors, like:

• Increased appetite and cravings

• Impaired judgment → poor food choices

• Late-night snacking

• Skipped workouts the next day

And again, let's be honest, we've all been there and done that! 

It's not a stretch to say that alcohol makes it harder to for us to stay on track. And because our bodies prioritize metabolizing alcohol before anything else (including carbs or fat), it slows our ability to burn fuel and lose fat.

6. 😴 Alcohol Disrupts Your Sleep

Sure, alcohol might make you fall asleep faster, but it severely reduces the quality of sleep, especially REM sleep. That’s the sleep stage most vital for memory, recovery, and hormonal balance.

Less deep sleep = less muscle recovery, less fat-burning, more fatigue.
And guess what poor sleep leads to? Increased ghrelin (your hunger hormone), low energy, and low motivation to exercise. 

Sorry y'all. But it’s a vicious cycle.

🔗 More info: Sleep Foundation – Alcohol and Sleep

So, Can We Drink and Still Make Gains?

Yes… in moderation:

✅ Limit alcohol to 1–2 drinks, 1–2 times per week
✅ Avoid alcohol around training days
✅ Rehydrate and fuel properly after drinking
✅ Choose lower-calorie options (vodka + soda water, dry wine)
✅ Eat a nutritious meal beforehand to slow absorption
✅ Don’t skip your next workout

So... that's all I've got.

It’s okay to have fun and unwind with some drinks. But if your goals include building lean muscle, getting stronger, or reducing body fat, alcohol does not help your progress. In fact, it actively works against it—physically, metabolically, hormonally, and behaviorally.

You don’t have to quit completely, but consider if having those drinks are worth slowing down the progress you've worked so hard for.

📚 More Resources

• American Council on Exercise (ACE): How Alcohol Impacts Fitness

• Cleveland Clinic: The Truth About Alcohol and Weight Loss

• National Institute on Alcohol Abuse and Alcoholism

💬 Hey y'all, have you experienced any setbacks or successes when cutting back on alcohol while focusing on fitness? Let me know! I’d love to hear your story or support your journey.

Stay strong, stay kind to yourself, and most importantly, stay hydrated. 💪💧

EM