What alcohol is best for building muscle? The honest truth about fitness and drinks

October 1, 2025 •

4 min read

Research has shown that consuming alcohol can reduce muscle protein synthesis by as much as 37% post-workout. This critical fact reveals that there is no 'best' alcohol for building muscle, as all alcohol consumption negatively impacts fitness goals to some degree.

Quick Summary

Alcohol negatively impacts muscle growth by suppressing protein synthesis, disrupting hormone levels like testosterone, and hindering recovery. Choosing lighter, lower-sugar drinks and practicing strict moderation can help minimize adverse effects on fitness goals.

Key Points

No "Best" Alcohol: No alcohol is beneficial for muscle building; all types negatively impact the process.
Inhibits Protein Synthesis: Alcohol directly suppresses muscle protein synthesis, the process vital for repairing and building muscle tissue.
Disrupts Hormonal Balance: Consumption lowers testosterone, increases the stress hormone cortisol, and impairs HGH secretion.
Adds Empty Calories: Alcohol provides nutritionally empty calories that the body prioritizes metabolizing over storing energy for muscle repair.
Causes Dehydration: As a diuretic, alcohol depletes hydration levels, leading to slower recovery and muscle cramps.
Moderation is Critical: If you choose to drink, opt for low-calorie, low-sugar options and practice strict moderation to minimize harm.
Timing Matters: Avoid drinking immediately post-workout to prevent inhibiting muscle protein synthesis during the critical recovery window.

The question, "what alcohol is best for building muscle?" is a common one, but the answer is straightforward: no alcohol is beneficial for muscle growth. All alcohol consumption, regardless of the type, interferes with the body's physiological processes that support muscle repair and development. The key for fitness enthusiasts who choose to drink is not to find a "good" option, but rather to understand how to minimize the damage caused by the least impactful choices.

The Negative Impacts of Alcohol on Muscle Growth

Understanding how alcohol affects the body is crucial for anyone serious about their fitness journey. Its effects go beyond just empty calories, impacting recovery, hormone levels, and overall performance.

Impaired Protein Synthesis

Muscle protein synthesis (MPS) is the process by which your body repairs damaged muscle fibers and builds new ones, a process vital for muscle hypertrophy. Alcohol directly suppresses MPS. Studies have shown that even moderate alcohol consumption post-workout can significantly reduce the rate of muscle repair, thereby hindering muscle growth. A study in 2014 demonstrated that consuming alcohol after a strenuous workout reduced MPS by 37%.

Hormonal Disruption

Hormones play a vital role in muscle growth and recovery. Alcohol disrupts this delicate balance in several ways:

Lowers Testosterone: Testosterone is a primary anabolic (muscle-building) hormone. Alcohol consumption, especially heavy or chronic intake, leads to a significant decrease in testosterone levels. This makes it harder for the body to build and repair muscle tissue.
Increases Cortisol: Alcohol increases cortisol, a catabolic (muscle-wasting) stress hormone. Elevated cortisol levels can promote muscle breakdown and counteract the muscle-building effects of testosterone, impeding gains.
Decreases Human Growth Hormone (HGH): HGH is crucial for muscle repair and regeneration during sleep. Alcohol interferes with sleep quality, particularly the deep REM stage, and reduces HGH secretion, slowing recovery.

Nutrient Absorption and Empty Calories

While alcohol provides calories (7 calories per gram), these are considered "empty calories" because they offer no nutritional value. The body prioritizes metabolizing alcohol over other nutrients, meaning the energy from your healthy meals might be stored as fat rather than being used for muscle repair. Furthermore, excessive drinking can impair the absorption of essential vitamins and minerals, including B vitamins and magnesium, which are important for energy and muscle function.

Dehydration and Recovery

Alcohol is a diuretic, which promotes fluid loss and can lead to dehydration. Hydration is essential for optimal muscle function and performance. Dehydration can cause fatigue, muscle cramps, and delayed recovery, all of which compromise your workout efforts.

The "Least Bad" Alcoholic Beverages for Fitness

If you choose to drink, selecting a lower-calorie, lower-sugar option and exercising extreme moderation is the best strategy. The goal is to minimize the negative impact, not to find a "healthy" way to consume alcohol.

Comparison of Alcoholic Drinks

Here is a comparison of different drink types, focusing on factors relevant to fitness goals.


Drink Type	Calories (Approx.)	Sugar Content	Potential Impact on Muscle Building
Vodka Soda (1.5 oz vodka)	97-100 kcal	Very Low (0g)	Minimal calorie and sugar impact when unflavored. Best mixed with club soda or zero-calorie alternatives.
Tequila on the rocks	99-105 kcal (1.5 oz)	Low (from agave)	Low calorie, but ensure pure agave tequila to avoid added sugars. Less impact than many mixed drinks.
Light Beer	95-110 kcal (12 oz)	Low	Significantly fewer calories and carbs than regular beer. Less bloating, but still impairs recovery.
Dry Red/White Wine	125 kcal (5 oz)	Low	Contains some antioxidants but still negatively affects recovery. Dry varieties are lower in sugar than sweet wines.
Margarita (pre-mix)	200+ kcal	High (often sugary)	High in calories and sugar from mixers, which can promote fat storage and inflammation. Less ideal for muscle building.
Mixed Cocktail (e.g., Piña Colada)	500+ kcal	Very High	Contains extremely high amounts of sugar and calories. Can severely impact fat loss and hormonal balance.

How to Practice Moderation

For those who decide to incorporate alcohol, following a few rules can lessen the negative consequences:

Limit your intake: Stick to the recommended guidelines of one drink per day for women and two for men. Anything beyond this will significantly hinder your progress.
Time it right: Avoid drinking immediately after a workout. This is a critical recovery window where protein synthesis is at its peak. Wait at least a few hours.
Stay hydrated: Since alcohol is a diuretic, drink plenty of water before, during, and after consuming alcohol. This helps combat dehydration.
Choose wisely: As the table above shows, opt for low-sugar, low-calorie options like a vodka soda or tequila with lime instead of sugary cocktails or high-carb beers.
Pair with food: Eating a meal containing protein, carbs, and healthy fats can help slow the absorption of alcohol and mitigate some effects.

Conclusion: Alcohol's Place in a Fitness-Focused Diet

Ultimately, there is no magic formula for what alcohol is best for building muscle. From a purely physiological perspective, the best approach is to avoid it entirely to maximize your performance and recovery. However, for those who choose to drink, understanding the detrimental effects and practicing strict moderation is key. By selecting lower-impact options and being mindful of timing and intake, you can minimize the harm to your fitness goals. A balanced diet, consistent exercise, and adequate recovery will always be the most important factors for achieving lasting muscle gains.

For more information on the intricate relationship between alcohol and muscular health, the National Academy of Sports Medicine (NASM) provides valuable resources. Alcohol and Muscle Growth: How it Affects Muscular Development.

Frequently Asked Questions

Yes, drinking alcohol can significantly hinder muscle growth. It suppresses muscle protein synthesis, disrupts hormone levels like testosterone and cortisol, and impairs recovery, all of which are essential for building muscle.

Yes, moderate alcohol consumption is unlikely to completely derail your progress, but it will slow it down. The key is to keep intake low (no more than one drink for women, two for men) and avoid binge drinking.

Spirits like vodka, gin, and tequila mixed with zero-calorie mixers like soda water or a squeeze of lime are among the lowest-calorie options. Light beer and dry wines are also lower-calorie alternatives to sugary cocktails.

You should avoid drinking immediately after a workout, as this is when your body's muscle repair process is most active. It is best to wait several hours or even a full day to allow for optimal recovery before consuming alcohol.

The color of the spirit is less important than the sugar content and moderation level. While some suggest lighter spirits may contain fewer congeners (fermentation byproducts), the ethanol itself is the main inhibitor of muscle repair. The main benefit of drinks like vodka soda is the lack of added sugar and calories from mixers.

Alcohol acts as a diuretic, causing increased urine production and fluid loss. This dehydration can cause muscle cramps, fatigue, and impaired nutrient transport to muscles, negatively impacting performance and recovery.

While consuming protein with alcohol is better than consuming alcohol alone, studies show that combining alcohol with a protein meal still significantly reduces protein synthesis compared to a protein meal alone. Protein can only partially blunt the damaging effects.

Prioritize your fitness goals by setting non-drinking days, choosing low-sugar mixers, drinking water between alcoholic beverages, and focusing on moderate consumption. Remind yourself of your goals and that it's okay to make choices different from those around you.