How Alcohol Affects Muscle Gain During Bulking Phases?
What Happens When You Drink Alcohol?Drinking alcohol post-workout redirects your body from muscle repair to toxin breakdown, halting protein synthesis. Just 3–4 drinks can reduce muscle growth by up to 37% in 24 hours, shrinking your gains despite gym efforts.
Alcohol and Hormones: A Recipe for Slower GainsAlcohol disrupts key muscle-building hormones: it lowers testosterone, reduces growth hormone by disturbing sleep, and raises cortisol, promoting muscle breakdown and fat storage. Even moderate drinking can slow recovery, hinder muscle growth, and impair strength gains.
Sleep Disruption: The Hidden Muscle KillerDeep sleep boosts muscle repair and hormone release, but alcohol disrupts REM sleep. This leaves you tired, reduces workout performance and motivation, and slows muscle recovery, undermining gains and leaving you less energized despite getting rest.
Performance and Strength DeclineAlcohol impairs gym performance by reducing strength, endurance, reaction time, and coordination. Even moderate drinking can hinder workouts, making it harder to lift effectively, maintain stamina, and execute movements safely, ultimately slowing progress and increasing injury risk.
The Fat Gain Problem During BulkingAlcohol, especially with sugary mixers, adds empty calories that hinder lean muscle gains. Your body prioritizes burning alcohol over fat, and combined with calorie surpluses, it increases fat storage, slowing progress despite bulking or strength-training efforts.
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