Alcohol and Gains: Can You Have Both?

Alcohol has been humanity’s go-to relaxant for thousands of years. It lowers anxiety, loosens social muscles, and fuels celebrations. But if you’re grinding for strength and muscle, the question is real: Can you drink and still make gains? The short answer is yes—but it comes with layers you need to know.

Alcohol’s Role in Your Nutrition: The Empty Calories

Alcohol delivers 7 calories per gram but zero nutrients. No protein, no carbs, no fat—just empty energy your body doesn’t need. Unlike the core macros that fuel and repair your body, alcohol is like a rogue passenger: it takes up space without helping your mission.

When you drink, your body prioritizes burning alcohol over other fuel sources. This means fat, protein, and carbs are temporarily sidelined. This “pause” in fat metabolism can add up if you’re not mindful. Plus, alcohol lowers impulse control, which means you’re more likely to overeat. If your goal is fat loss, drinking can easily push you into a calorie surplus.

Keep it tactical: choose low-calorie drinks like dry wine or straight spirits, avoid sugary mixers, and watch portions.

Alcohol and Muscle Growth: The Science of the Hangover Effect

Muscle growth depends on protein synthesis—the process triggered by training and nutrition. Alcohol inhibits mTORc1, the primary muscle-growth signal, and disrupts leucine metabolism, which slows protein synthesis. That’s your muscles not getting the growth memo.

One study showed increased muscle protein breakdown after drinking. Translation: your recovery can take a hit.

But it’s not all doom. Moderate intake—think 0.5 grams per kilogram of body weight—doesn’t wreck recovery for most recreational lifters. Serious athletes should be more cautious, but for weekend warriors, a few drinks won’t erase your hard work.

Binge drinking is the real enemy. Chugging a six-pack or downing shots regularly leads to impaired performance and stalled gains.

Recovery and Performance: The Other Side of Booze

Alcohol affects sleep quality, especially REM sleep—the deep, restorative stage essential for recovery. High doses (around 1 g/kg) damage sleep cycles, leaving you tired and weak. Low doses might help you fall asleep faster but don’t replace quality rest.

Aerobic performance suffers more than strength training. A moderate night won’t ruin your run or ride, but heavy drinking can reduce endurance and increase fatigue.

Hydration is key. Hangovers cause dehydration and sluggishness that crush your training intensity. Drink water aggressively if you choose to drink.

What’s Moderate? Setting Your Limits

The practical guideline:

• Women: max 9 units/week, no more than 4 units per session.

• Men: max 13 units/week, no more than 4 units per session.

A “unit” is roughly:

• 12 oz beer

• 5 oz wine

• 1.5 oz distilled spirits

For performance:

• Aim for 0.5 g/kg body weight as an upper limit.

• For a 170 lb (77 kg) man, that’s about 3 beers or 4 oz of liquor.

This isn’t a daily target but a ceiling. Serious lifters should aim lower and avoid drinking close to training days.

The “No Booze or Bust” Trap

Going cold turkey on alcohol works for some. But if you enjoy drinking socially and don’t have an addiction, banning it outright can backfire. Labeling alcohol as forbidden increases cravings and leads to binge cycles.

Punishing yourself with extra cardio or starving to “make up” for a night out is counterproductive. Recovery suffers more from stress and caloric deficits than from moderate drinking.

Final Call: Drink Smart, Train Hard

Alcohol isn’t a muscle-building friend. It interferes with recovery, sleep, and your calorie balance. But it won’t ruin your progress if you control portions and timing.

You can have gains and a social life. It’s about strategy:

• Limit intake

• Choose cleaner drinks

• Hydrate well

• Avoid bingeing

• Prioritize sleep

The question isn’t “Can I drink?” but “How can I drink without derailing my gains?”

Lift heavy. Drink light. Own your choices.

— Xavier Savage