Nutrition · Limited evidence
Alcohol and muscle recovery
Alcohol after training reduced muscle protein synthesis even when protein was ingested alongside it.
Crossover controlled trial · 1 source · 2 min
What the studies show
- Post-workout protein synthesis dropped by approximately 24% with protein plus alcohol and 37% with carbohydrate plus alcohol.
- Alcohol also impairs sleep, which is part of recovery.
- The effect was observed with a dose equivalent to several drinks.
How Letz applies it
The coach does not forbid it; it contextualizes recovery and sleep readings on the days following reported consumption.
Who it applies to
Adults who train and consume alcohol.
Limits
Small study with a high dose of alcohol; does not describe low doses.
Sources
- Parr et al., PLoS One, 2014 DOI 10.1371/journal.pone.0088384
More in Nutrition
- Protein and Training AdaptationSufficient protein can support gains in lean mass and strength alongside training; the response varies and does not increase indefinitely with higher intakes.
- Higher Protein Intake During a Calorie DeficitIn a deficit, higher protein protects lean mass and can even allow muscle gain alongside intense training; the effective range rises to approximately 1.6 to 2.4 g/kg.
- Rate of weight lossLosing weight slowly, at around 0.5 to 1% of body weight per week, better preserves lean mass, strength, and metabolic rate compared to rapid weight loss.
- Distribute protein throughout the dayDividing protein into servings of around 0.4 g/kg across four or more meals stimulates protein synthesis more than concentrating everything into one or two.