If you like to have a beer after a hard workout, the alcohol might negate your efforts at the gym. Some research shows that consuming alcohol after strength training can interfere with muscle building and recovery, especially depending on how much and when you drink.

Is Alcohol Bad for Muscle Gains?

Strength or resistance training , like deadlifts and weighted squats, can help build muscle mass by creating tiny tears in the muscle fibers. The body repairs these tears by increasing protein synthesis, an adaptive process that helps muscles better handle physical stress over time.

In well-trained athletes, protein synthesis typically peaks about three to four hours after a workout, according to Benjamin Gordon, PhD , an instructional assistant professor of applied physiology and kin

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