Does binge drinking even once a month affect your muscle building goals?

According to Telang, a lesser amount of muscle means metabolism is compromised. “It will have consequences on your weight management goals over a period of time. Your best bet is to not drink at all,” said Telang.

Let’s understand more.

Alcohol impairs protein synthesis, which is essential for muscle repair and growth. “Binge drinking can delay the recovery process after a workout, potentially leading to slower muscle gains,” said Dr Nahar.

“Binge drinking can delay the recovery process after a workout (representative) (Source: Freepik)

Since alcohol is a diuretic, it causes increased urination and dehydration. “Dehydrated muscles are more prone to injury and may not perform optimally during workouts,” he added.

According to Dr Nahar, binge drinking can impair the absorption of essential nutrients, including vitamins and minerals needed for muscle development. “This can hinder your body’s ability to utilise nutrients from your diet.”

Alcohol can disrupt hormone balance, including testosterone, which plays a key role in muscle building, he noted, adding that elevated cortisol levels (a stress hormone) from binge drinking can also hinder muscle growth.

Alcoholic beverages are often high in empty calories, which can lead to weight gain and reduce the definition of muscle mass.

Staying hydrated, maintaining a balanced diet, and allowing your body sufficient time to recover can help mitigate the negative impact of binge drinking on muscle development. “However, the best approach for muscle building is to limit alcohol consumption and prioritise a healthy lifestyle,” said Dr Nahar.

 

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Telang too agreed and shared, “If you have to drink for whatever reason, do keep it in moderation.”

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