She Strengthens

The Fitness-Friendly Guide to Post-Workout Drinking

Getting Fit, Staying Social

While a post-gym drink may seem like the perfect way to unwind, it can actually hinder muscle recovery and growth. But don’t worry, you don’t have to choose between your fitness goals and social life. Here’s how to balance both for optimal health.

The Surprising Truth About Fitness and Booze

Frequent exercisers drink more than non-exercisers, according to a study from the University of Miami. With the rise of fitness-focused social events, it’s not surprising that athletes are indulging in post-workout drinks. But do exercise and booze really mix?

How Alcohol Affects Your Body

To understand how alcohol impacts us after exercise, we need to know how it affects our bodies in general. Our livers take the brunt of it, breaking down and metabolizing toxins. But once alcohol enters our bloodstream, it also affects nearly every other organ and system. Registered dietitian and exercise physiologist Jim White explains, “When you drink, your body expends energy on detoxifying itself rather than on muscle repair, healing, and growth.”

The Negative Effects of Booze on Fitness

Alcohol thins blood, kills brain cells, may have negative cardiovascular implications, and interferes with sleep – all critical for recovery. Additionally, there are reported negative effects on mood. So, how long should you wait after a workout to drink?

The Waiting Game

While there’s no exact timeline, experts agree that waiting at least an hour after a workout is best. “The most critical period for recovery is within a one-hour period after exercise, so you should definitely avoid drinking within this window and focus on replenishing electrolytes, rehydrating, and fueling correctly,” says clinical psychologist and substance abuse expert John Mayer, Ph.D. Ideally, waiting six hours is even better.

The Impact on Muscle Growth

Alcohol can impact protein synthesis, which is essential for muscle growth and repair. When we work out, we create micro-tears in our muscles, and if we’re drinking too soon after, those muscles may not repair properly. Plus, studies show that alcohol may decrease levels of human growth hormone (HGH), which helps build muscle.

Moderation is Key

If you do decide to drink, serving size is crucial. Two studies from the Journal of Clinical Investigation found that consuming 28 grams of alcohol (about two standard beers) didn’t suppress liver protein synthesis, but consuming 71 grams (about five beers) did.

Finding a Balance

Do you have to give up booze altogether to achieve your fitness goals? Not necessarily. If you’re a serious athlete, it’s best to limit or avoid alcohol. But for social butterflies who want to stay in shape, there are ways to minimize the negative effects. Eating and rehydrating before drinking, choosing lower-alcohol beverages, and waiting a few hours after exercise can make a difference.

The Bottom Line

Remember, exercise should be its own reward, not just a means to justify drinking. By refueling beforehand, drinking in moderation, and waiting a few hours after exercise, you can enjoy a post-workout drink without completely undoing your hard work at the gym.