[hlnx1]

A few drinks after a match or a race is part of sporting culture. The question is not whether alcohol is ideal for recovery (it is not), but how much it actually costs.

What the research suggests, especially with heavier intake:

• Larger amounts can reduce muscle protein synthesis after exercise, even when protein is eaten
• Alcohol tends to disrupt sleep quality, particularly the second half of the night
• It acts as a diuretic, which makes rehydration harder
• It often replaces a proper recovery meal, which may be the biggest practical problem

Recovery basics: recovery science for athletes.

How do you handle social drinking around important training periods?

[hlnx1]

A damage-limitation template if you are going out: eat a proper meal with carbs and protein first, drink water alongside, keep the number of drinks low, and avoid it entirely after sessions where adaptation matters most or before another hard day.

The effects appear dose-dependent, so one drink and six drinks are very different stories.

[Author]

Posts