Key Topic

Today, we’re tackling the question: How much does alcohol really impact muscle growth? In this episode, we’ll explore what the research says about alcohol’s effects on muscle recovery, protein synthesis, and performance—and whether the occasional drink makes a difference in the long run.

Mechanisms

  • Alcohol can reduce MPS
  • It can increase cortisol 
  • It could reduce testosterone in men 
  • There can be other changes in behaviour e.g. reduced protein intake
  • Poorer sleep

Study 1

  • A study we have mentioned on the podcast previously involved a training session followed by: 
  1. Whey protein 
  2. Whey + 12 standard drinks of alcohol

There was a 24% reduction in muscle protein synthesis. This is crazy considering it was 12 standard drinks!

Study 2

  • Another study on Rugby league players wasn’t measuring muscle growth but had the equivalent of around 10 standard drinks after a game, vs an (apparently) taste matched placebo of orange juice. They then did performance testing the next day and had a noticeably worse performance. 
  • I get that this is common sense but this study was also just aiming to measure how much it impacted “recovery”

Study 3 – Systematic Review

  • 12 studies were included in this
  • Common theme that muscle protein synthesis was reduced. 
  • But the lower the alcohol amount the more likely it was to have a smaller impact.
  • That 24% reduction from 12 standard drinks still stood out as the biggest reduction

Practical Thoughts

  • Other impacts on food choices and sleep.
  • The direct impact of being a 24% reduction in MPS from such a large amount could be interpreted however you like. For somebody who wants to have a few drinks here and there, it’s not really a big deal. For somebody focused on maximising things, obviously less is best. 

Relevant Blogs / Resources

Relevant studies: