Let’s be real—alcohol is ingrained in social culture. It’s how people celebrate, unwind, and connect. But when it comes to health, fitness, and performance, there’s one key question:

Is drinking helping or hurting your progress?

At 5th Element Wellness, a personal training studio in Fitzroy North, we coach clients every day who struggle with energy, recovery, and body composition – without realising that alcohol plays a huge role in their setbacks.

Today, we’re breaking down exactly what alcohol does to your body and whether it’s moving you closer or further away from your goals.

How Alcohol Affects Your Body

Most people know alcohol isn’t great for health. But beyond the common risks (liver damage, heart issues, cancer risks), it also has a direct impact on fitness and recovery. Here’s why:

Empty Calories That Add Up Fast

Alcohol contains 7 calories per gram – almost as calorie-dense as fat. But unlike fat or protein, alcohol provides no nutrients, just empty energy that makes it harder to stay in a calorie deficit.

How Many Calories Are in Alcohol?

  • 1 glass of wine (150ml) = ~120 calories
  • 1 pint of beer (500ml) = 200-250 calories
  • 1 cocktail = 300-600+ calories
  • 1 shot of spirits = ~70 calories (without mixers)

Having just two drinks a night can add 250-500 calories to your daily intake. Over a week, that’s 1,750-3,500 extra calories – the equivalent of an entire extra day’s worth of food.

No wonder alcohol slows fat loss progress.

It Disrupts Fat Burning

Your body sees alcohol as a toxin, so it prioritises burning it off before anything else—meaning fat burning is put on hold.

If you’re drinking frequently, your body has less opportunity to use stored fat for energy, making weight loss harder than it needs to be.

Alcohol Lowers Inhibitions & Triggers Overeating

Ever notice how drinking leads to late-night food cravings? Alcohol affects impulse control, making it much easier to overeat—and let’s be honest, it’s rarely a salad we’re craving.

This is why alcohol isn’t just about the calories in your drink—it’s the cascading effect it has on the rest of your diet.

It Wrecks Sleep & Recovery

One of alcohol’s biggest downsides? Poor sleep quality.

While it might help you fall asleep faster, alcohol disrupts deep sleep and REM sleep, which are critical for muscle recovery, hormone regulation, and energy levels.

A single drink can decrease sleep quality by 24%, and more than two drinks can reduce sleep quality by 40%. This leads to:

  • Waking up tired & groggy
  • Increased cravings for sugar & caffeine
  • Poor gym performance & slower recovery.

The Honest Truth: Alcohol & Fitness Goals Don’t Mix Well

The research is clear: there’s no physiological benefit to alcohol.

Every drink comes with a trade-off, whether that’s increased inflammation, lower testosterone (for muscle growth), or impaired recovery.

The gold standard for optimal health, body composition, and performance is zero alcohol. But realistically, not everyone wants to cut it out completely—so here’s how to make smarter choices.

How to Drink Smarter (Without Derailing Your Progress)

If you choose to drink, be strategic. Here are some key guidelines:

  • Limit to 7 drinks per week (or less)
  • Keep it to 1-2 drinks per occasion
  • Drink earlier in the evening (at least 3-4 hours before bed)
  • Avoid high-calorie mixers & sugary cocktails
  • Hydrate between drinks (sparkling water is your best friend)
  • Have a plan – don’t just drink because it’s there

The best approach? Reduce your drinking incrementally: Start by cutting back 1-2 nights per week and replacing alcohol with another de-stressing activity, like sauna, breathwork, training, or even an early morning commitment that keeps you accountable.

The less you rely on alcohol, the better your recovery, fat loss, and performance will be.

The Bottom Line

Alcohol is one of the biggest hidden roadblocks to achieving better energy, sleep, body composition, and performance.

If your goal is to feel, look, and perform at your best, reducing alcohol (or cutting it completely) will fast-track your results.

Live in Fitzroy North? Our expert personal trainers at 5th Element Wellness can help you optimise your training, recovery, and nutrition. Book a Free Consultation today.

Not based in Melbourne? I coach clients worldwide on training, nutrition, and performance. Follow me for expert tips: @thesammyroberts