Is beer good for bodybuilding

Alcohol and Muscle Building - 7 Facts You Should Know

The non-alcoholic beer, as an isotonic drink, is popular after training, especially with endurance athletes. But what about alcohol and muscle building? We explain how alcohol affects your muscle growth and how you can still reach for a glass.

Whether strength or endurance - training aims to make you and your muscles fitter. Unfortunately everyone speaksscientific facts that alcohol stands in the way of effective muscle building.

Researchers found that even very small amounts of alcohol reduce the greatly reduce athletic performance1. This is mainly because alcohol hampers regeneration and thus your hard-earned muscle building on a biochemical level.

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Alcohol and muscle building - 7 facts

1. Alcohol inhibits the release of growth hormones

testosterone, also known as "muscle growth hormone", is significantly involved in naturally anabolic (muscle-building processes). It stimulates the protein metabolism and thus leads to a better growth of your muscles. alcohollowers testosterone levels, and hinders your muscle building.

2. Alcohol inhibits the absorption of vital substances and the replenishment of glycogen stores.

Potassium is essential for replenishing the Glycogen stores. Although beer supplies potassium and other important vital substances, alcohol prevents the body from absorbing them properly and using them for regeneration. This effect results from the many different influences of alcohol on the body, which we will describe in more detail below.

3. Alcohol removes water from the body

This not only carries the risk of one Dehydration, makes it more difficult for pollutants to break down and prevents the muscles from receiving sufficient nutrients. Without nutrients, the muscle does not have enough energy to grow, recover quickly after exercise, and break down lactate.

4. Alcohol dilates the blood vessels

The widening of blood vessels caused by alcohol causes the Body cools down. So he needs more energy to maintain his normal temperature. This energy is missing during regeneration.

5. Alcohol increases the secretion of cortisol

Cortisolis a stress hormone that has a catabolic effect, i.e. it breaks down muscles. Those caused by sport anabolic effects are reversed - Alcohol effectively prevents muscle growth.

In addition, cortisol reduces the function of the immune system. The body, which is weakened immediately after exercising anyway, will still be more susceptible to infectionwhen alcohol comes into play.

6. Alcohol worsens sleep

During sleep, pollutants are broken down and muscles are built up. The more exercise you do, the more time your body will need to rest completely to recover. Sleep is sacred. Everything that bothers him should be avoided.

7. Alcohol makes you fat

For one, alcohol has lots of calories and will be excess calories stored as fat. On the other hand, alcohol is converted in the liver into acetate, individual components of acetic acid. The body now first uses acetate instead of fats to generate energy. During this process, the liver produces more unhealthy fats by itself. You can find expert tips for healthy fats in the article on healthy eating in the foodspring Coach.

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Alcohol has a lasting negative effect on muscle building and performance

The effects of alcohol can show up in exercise for several days. New Zealand scientists found in research that alcoholMuscle build-up and muscle strength decreases over several days.

Athletes recorded 2-3 days after moderate alcohol consumption up to 50% less muscular performance2. This, in turn, can have mental effects: the less performance, the worse the training, the less fun and motivation.

Alcohol After Exercise - The Best Time to Toast

No alcohol is theoretically best for building muscle and exercising. Sometimes not entirely practicable in practice. If you want to drink, choose one training-free day, when the last intensive unit was 3-4 days ago and the next one should not take place in the morning.

It doesn't always have to be an either / or: Especially when it comes to toasting or pure sociability non-alcoholic sparkling wine and non-alcoholic beer are good alternatives. Feels like real beer, avoids annoying questions and is good for your performance. Fitness the next morning included.

Yet. An occasional alcoholic drink won't ruin your athletic career. be moderateis the motto.


  • Alcohol hinders muscle building and regeneration.
  • Alcohol and sport do not go well together.
  • If you want to drink, avoid intense workouts two days before and after. Then rather train a regeneration unit.
  • Beer is a valuable sports drink - as long as it is alcohol-free.
  • Non-alcoholic beers, wines and sparkling wine are perfect alternatives.
  • The less alcohol, the better for your muscles.

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At foodspring, we only use high-quality sources and scientific studies that support our statements in articles. Read our editorial guidelines to learn how we check facts so that our articles are always correct, reliable and trustworthy.
  • Virgile Lecoultre, Yves Schutz: Effect of a Small Dose of Alcohol on the Endurance Performance of Trained Cyclists. First published online: 9 January 2009. (As of April 28, 2016).

  • (as of April 28, 2015)