Research
Hormonal
Alcohol consumption reduces sports performance by decreasing strength, power, speed, and resistance, and inhibits muscle synthesis by up to 24% even when consumed immediately post-exercise.
Avoid alcohol after training. It increases cortisol, dehydrates you, and can reduce muscle synthesis by 24%, effectively undoing your workout benefits, even if you drink it right after exercising.
ModerateRefutesMEDIUM confidence
Among the harmful effects of alcohol consumption, the following can be highlighted: reduction of SP due to decrease in strength, power, speed, and resistance; diuretic effect that affects hydration [46]; diminution of sleep quality, mood, and immune system [47]; elevation of cortisol concentration; and reduction of muscle synthesis up to 24% even when consumed right at the end of the exercise [48].
Why this rating
The paper cites reference [48] for the 24% reduction but provides no primary data.
Source
Sports Nutrition and Performance
Raúl Arcusa Saura et al. · IntechOpen eBooks · 2019
DOI 10.5772/intechopen.84467
book_chapterCited 7×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Carbohydrate intake of 10 g/kg/day for 36-48 hours prior to competition optimizes glycogen stores and improves sports performance without requiring prior depletion.Moderate
- Protein intake of 1.2-2.0 g/kg bodyweight per day is required for athletes to repair muscle damage and avoid catabolism, with post-exercise doses of 0.25-0.3 g/kg being optimal for synthesis.Moderate
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