By Randall Cooper, Sports & Exercise Physiotherapist
Many of us enjoy a drink now and then. But if you’re training hard and want to recover well, it’s worth knowing what alcohol does to your body, especially after exercise.
In Episode 8 of Exercise Matters, Mick leads the discussion on alcohol and recovery. We cover what the science says about muscle repair, strength, sleep, and more.
🎧 Listen to the full episode here
Muscle Protein Synthesis Takes a Hit
After resistance training, your body kicks into repair mode. It rebuilds muscle tissue through a process called muscle protein synthesis (MPS). Alcohol interferes with that process - even if you’ve taken in protein.
Some studies show up to a 37% reduction in MPS after drinking. That’s a big problem if you’re trying to build or maintain strength.
Strength Recovery (Especially in Men)
In one study, men who had around 8–9 standard drinks after hard eccentric exercise recovered significantly less strength at 36 and 60 hours post-exercise - despite not feeling more sore. So you might feel fine, but your output is down.
Interestingly, the same effect wasn’t seen in resistance-trained women with 4–5 drinks post-exercise. Could be hormonal differences, but the research is still early.
Alcohol and Sleep: Not a Good Combo
Sleep is the most powerful recovery tool you’ve got, and alcohol messes with it.
- Even low doses (1–3 drinks) reduce REM sleep (the most important phase for mental recovery and adaptation)
- High doses (5+ drinks) mess it up even more
- You might fall asleep faster, but sleep quality drops - especially later in the night
The takeaway? Alcohol is a terrible sleep aid.
Is Moderate Drinking Ever OK?
A 10-week study showed that 1–2 drinks per day didn’t blunt cardio fitness or strength gains from HIIT. That’s useful, but context matters.
- These weren’t big nights out
- Alcohol wasn’t consumed directly after training
- Muscle protein synthesis wasn’t measured
So while moderate, consistent intake might not derail long-term gains, drinking heavily after a hard session almost certainly will.
What About Cognitive Recovery?
Recovery isn’t just physical. One study showed slower cognitive processing in people who drank after training—even if reaction time stayed the same. That matters if your sport relies on quick decisions.
Key Takeaways
- Big night after a hard session? Expect delayed strength recovery - especially if you’re male
- Alcohol significantly reduces muscle protein synthesis, even with protein intake
- Just a couple of drinks can impair REM sleep
- Soreness doesn’t tell the full story - your performance may still be down
- Timing and dose matter. When in doubt, skip the post-training drinks
🎧 Listen to Episode 8 of Exercise Matters here
Support Your Recovery with Premax
We all know recovery doesn’t end when the session stops. If alcohol’s in the mix, supporting your body with smart recovery strategies becomes even more important.
Premax Recovery Cream
Formulated with arnica, sour cherry, niacinamide, and allantoin, this cream is formulated to support post-exercise skin and tissue recovery. It’s ideal for use after training, massage, or a long day on your feet, especially when you’re not sleeping your best.
Australia only: For a deeper post-session wind-down, try Premax Recovery Bath Salts - a blend of dead sea salts, magnesium and arnica to help you relax, reset, and sleep better.
Recovery isn’t just physical—it’s a whole-body process. Premax helps you stay ready for whatever’s next.
Title Photo by Marvin Meyer on Unsplash
