The effects of alcohol on exercise, performance and recovery

The effects of alcohol on exercise, performance and recovery

For many of us, the desire to maintain an active, healthy lifestyle and a nice physique doesn’t mean we’re willing to give up the occasional social gatherings where alcohol is involved. However, we must recognize and respect the potential impact that alcohol consumption can have on our bodies. In this article, we’ll take a look into the effects of alcohol (and how it can affect your fitness goals), as well as provide insights into making better informed decisions when it comes to balancing an active lifestyle with these social occasions.

The most important things that happen when someone ingests alcohol are:


Although it’s a liquid, alcohol is a diuretic, meaning it increases urine production, leading to dehydration. Dehydration will impair exercise performance by reducing endurance and strength.

Energy imbalance

Alcohol contains empty calories with no real nutritional value. For example, a pint of beer will add about 200kcal to your intake in no time. Excessive alcohol consumption can contribute to weight gain and disrupt energy balance.

Muscle protein synthesis

Alcohol may inhibit muscle protein synthesis, slowing down the repair and growth of muscle tissues. This can impact recovery and overall gains from strength training.


Alcohol consumption can slow down the recovery process by impeding the body’s ability to repair damaged muscle tissue and nervous system. Slower recovery may result in increased muscle soreness and reduced consistency when hitting the gym.

Not only that, but ingesting alcohol also has cognitive impacts, and can cause serious hormonal disruption in the body:

Coordination and balance

Alcohol affects the central nervous system, leading to impaired coordination and balance. Engaging in exercises that require precision and coordination becomes less effective and riskier under the influence.

Reaction time

Reaction time is crucial in many sports and fitness activities. Alcohol-induced impairment can compromise safety and performance during these physical activities.

Testosterone levels

Chronic alcohol consumption may lower testosterone levels, a hormone crucial for muscle growth. Reduced testosterone can lower your strength gains and overall athletic performance.

Stress hormones

Alcohol can elevate stress hormones like cortisol. Elevated cortisol levels may contribute to muscle tissue breakdown (making it harder to gain or even maintain lean mass) and slow down recovery.

In order to mitigate these effects, especially during the holidays when not having a drink gets extra hard, here are a few strategies that you can use to help you out:


Consuming alcohol in moderation is the key to minimizing its impacts. Setting limits on the quantity and frequency of alcohol intake will help you maintain a healthy balance.


Counteract the dehydrating effects of alcohol by prioritizing hydration. A good idea is to drink plenty of water before, during, and after consuming alcohol, especially on workout days.


If possible, avoid alcohol consumption on days when you have intense workouts or competitions. Plan your social events strategically to align better with your fitness and/or competitive goals.


While prohibiting yourself from consuming any alcohol may be a little extreme and certainly enjoying a social drink can be a part of a balanced lifestyle, it’s crucial to be aware of the potential impact of alcohol on exercise performance and recovery. Understanding how alcohol affects hydration, energy balance, muscle protein synthesis, and hormonal levels, as well as its cognitive impacts, allows you to make informed decisions about when and how much to consume. Reaching a balance between social enjoyment and fitness goals is very important, and by incorporating the 3 strategies shown in this article, you can more easily maintain a healthy and active lifestyle without compromising your exercise performance and recovery, even with a few drinks here and there.


Glenn Koslowski

Glenn Koslowski is a well known coach that has worked with many world class athletes and celebrities when they need to peak for a sports event, movie or photo shoot. With over 15 years of experience in nutrition and training, he always brings his clients to their best shapes and highest athletic abilities in the shortest possible time.

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