What fun is it to be jacked if you can't go out and enjoy life?
We’ll get the dirty out of the way: Drinking every once in a while won't have a significant impact. But what about more regular consumption of adult beverages? While fitness zealots around the world preach total alcohol abstinence, the truth is, it’s complicated.
Frequent drinking can stunt muscle growth, although the effect is surprisingly minor, and it depends what exactly is consumed (beer, wine, liquor, mixed drinks, etc.).
The sugars and carbs in beers and wine (and some mixed drinks) can pack on unwanted body fat. Beer and wine do contain some interesting healthy compounds that drive-by-news loves to obsess over, but frankly the amounts are so small, they probably aren't doing much good. As counterintuitive as it may seem, beer, wine, and cocktails probably do more damage to gains than straight up liquor.
From a chemistry standpoint, there are hundreds of different compounds that are alcohols, with a wide range of effects on the human body. Octacosanol, a key muscle-building, performance enhancing ingredient in UNTAPPED, is an alcohol -- a straight-chain aliphatic 28-carbon one, to be precise.
But in this case, we're interested in ethyl alcohol, or ethanol, the type of alcohol humans have used to get their swerve on for thousands of years. To isolate the effects of the alcohol itself, we’ll assume a shot of vodka, since it’s the closest drink to pure alcohol that’s commonly consumed.
It’s not all rainbows and sunshine. There are limits. Heavy drinking (considered greater than 3 shots of liquor in a 3 hour period -- and yes, this really has been studied) has been shown to negatively impact protein synthesis for up to 24 hours. In other words, getting sauced right after a hard workout does indeed make it harder for your body to recover and build muscle.
Alcohol, in moderation, may not be as big a deal as previously thought. What you drink matters (beer, wine, and sugary drinks being harder on your physique), and the stuff you might mix with the drinks (sugary sodas or unhealthy food) is probably more of a threat than the alcohol itself. Keep it clean, keep boozing to only one or two drinks, and let them wonder how you can make gains and still enjoy life.
Here’s the right number of times to hit the gym to maximize muscle growth, plus sample workout plans to get growing.