Hangovers & PR's: How Alcohol Messes with Your Gains
In this blog post, we’re recapping the latest episode of Black Iron Radio, where Jess, Ryann, and Amanda dive into the real impact alcohol can have on your fitness goals. From hangovers that wreck your Monday workout to deeper disruptions in sleep, recovery, and mindset, they break down why even “social drinking” might be holding you back. If you’ve ever wondered whether booze and barbell PRs can really coexist—or what it looks like to find balance—this conversation is for you.
BLACK IRON RADIO EP. 257: HANGOVERS & PR’S: HOW ALCOHOL MESSES WITH YOUR GAINS
So you’re hitting your protein goal, staying consistent with training, and then the weekend rolls around… and so do the drinks. Jess, Ryann and Amanda to talk about how alcohol can sneakily mess with your recovery, performance, and overall progress. From sleep disruption and reduced muscle repair to mental health dips and those all-too-familiar drunk cravings, they break down the real impact of drinking, without the fear tactics. If you’re wondering whether your weekend wine is holding you back (or just want to feel better showing up on Monday), this one’s for you!
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We get it. You’re hitting your macros, crushing workouts, and dialing in your routine—until the weekend rolls around and so do the cocktails. You might wonder: is drinking really sabotaging your gains?
Spoiler: it might be. But let’s break down why.
Alcohol + Adaptation: Not Exactly a Power Couple
When we talk about building strength, speed, or endurance, we’re talking about your body’s ability to adapt to training stress. Alcohol throws a wrench in that system. Even moderate drinking reduces anabolic signaling, decreases protein synthesis, and blunts your body’s response to resistance training. In plain terms: it’s harder to make gains.
On top of that, alcohol:
Disrupts your REM sleep (a key time your body recovers and repairs)
Dulls your cognitive and motor skills (bad news for skill work or coordination-based sports)
Hampers glycogen replenishment and hydration (which increases fatigue and makes hard workouts feel even harder)
Even just a few drinks can make Monday’s gym session feel like a grind.
But It’s Not Just About Performance
Alcohol doesn’t only impact your body—it messes with your mind too. Many clients report feeling anxious, unmotivated, or emotionally low the day after drinking. And if you lean on movement for mental health (which, let’s be honest, most of us do), that “meh” feeling can quickly spiral into skipped sessions, poor food choices, and a rut that’s hard to climb out of.
The Nutrition Tradeoff No One Wins
Let’s not forget the classic combo: drinking + drunk munchies = a pile of pizza and no salad in sight. But there’s another concerning trend: people saving calories to “make room” for booze (aka drunkorexia). Whether intentional or not, skipping meals to drink sets you up for nutrient deficiencies, under-fueling, and long-term health consequences. No, wine doesn’t count as a fruit.
Clients, Gains, and Going Sober(ish)
We’re not here to tell you to stop drinking. But if your goals include building muscle, running longer, or just feeling better in your body—reducing alcohol might be the easiest win you’re not taking yet.
Plenty of our clients have scaled back or taken breaks from drinking during training cycles and have seen huge improvements in energy, recovery, and consistency. And it usually starts with awareness—tracking your habits, noticing how alcohol affects your performance, and deciding whether that trade-off is still worth it.
Some tips we offer clients:
Set boundaries before social events (e.g. 1–2 drinks, with water or mocktails in between)
Avoid drinking the night before big workouts or events
Don’t use alcohol to “fix” a mood—save it for when you’re already feeling good
Try a 30-day break to see how your sleep, energy, and workouts respond
TL;DR: Is Booze Killing Your Gains?
It can be. Especially if it’s frequent, excessive, or interfering with recovery, nutrition, or mental clarity. But like all things in life, context and intention matter.
If you’re not chasing peak performance? Maybe a drink or two on the weekend won’t derail you. But if you’ve got big goals on the horizon, it might be worth asking: does this honor the person I’m trying to become?
If you’re ready to experiment, try ditching alcohol for a month and see what changes. Ask your coach to keep you accountable. And if you need support along the way, we’re here to help you find that sweet spot between discipline and joy—muscles and mocktails included.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify