You’ve been consistent with training. Your food diary is mostly on point. Then comes Friday night drinks, a weekend BBQ, or a glass of wine to unwind after work.
The big question: is it really that bad? And how much does alcohol actually affect your results?
It’s Not Just the Calories
Yes, alcohol has calories — 7 calories per gram, to be exact — almost as energy-dense as fat. That means even just a couple of drinks can quickly add up. For example:
* A glass of wine: ~120 calories
* A pint of beer: ~160–200 calories
* A cocktail: 200+ calories
But the real issue goes beyond the calorie count.
When you drink, your body puts most other metabolic processes — including fat burning — on hold. It prioritises clearing alcohol from your system because it views it as a toxin. That means your progress may stall, even if you're eating "within your macros."
Alcohol Disrupts Recovery and Sleep
One of the most overlooked effects of alcohol? It impacts sleep quality.
Even though a few drinks might make you fall asleep faster, they reduce deep sleep and REM sleep, the most restorative stages. Poor sleep affects your:
* Hormone regulation (like cortisol and insulin)
* Muscle recovery
* Hunger and cravings the next day
So that wine you have “to relax” may leave you feeling more tired, hungrier, and less likely to stick to your plan the next day — creating a ripple effect.
Muscle Building Takes a Hit
Studies show that alcohol can blunt muscle protein synthesis, the process your body uses to build and repair muscle tissue. If you're lifting weights and looking to get stronger, drinking too often can slow your strength and body composition gains.
Even moderate amounts — particularly within hours of a workout — can reduce your recovery and adaptation.
So… Can I Still Drink?
Yes — but with awareness and balance.
Here’s how to minimise the impact:
* Plan ahead: Choose alcohol on occasions that really matter, not just out of habit.
* Hydrate: Match each drink with a glass of water.
* Watch the extras: Alcohol lowers inhibition, which often leads to high-calorie snacks or takeaway.
* Time it wisely: Avoid drinking straight after training if possible.
* Moderate your intake: A glass here and there won’t undo your hard work. But 3+ drinks several nights a week? That adds up.
Final Thought
You don’t have to give up alcohol completely to see results. But if you’ve been doing “all the right things” and your progress has stalled, it’s worth checking if regular drinking is part of the puzzle.
Think of alcohol like any other lifestyle factor — sleep, nutrition, stress. It plays a role, and the more aligned your habits are with your goals, the better your results will be.
