There is no way around the fact that alcohol slows muscle growth. With that said, there are options to minimize the effect of alcohol on your muscles, without giving up too much of your social life. First, supplement with N-acetyl cysteine (NAC).
One of the stresses that alcohol places on your liver is antioxidant depletion. Metabolizing alcohol uses up glutathi-one, an amino acid that serves as one of the body’s strongest free-radical fighters. Here’s the plan. Take 500-600 milligrams of NAC daily to replenish antioxidants while clearing out toxic metabolites that are generated by the liver’s breakdown of alcohol.
Or feel free to use another supplement called leucine. Alcohol blocks muscle building at the genetic level by inhibiting the action of leucine, which the most anabolic of the branched-chain amino acids. Taking a dose the day after drinking can help override this inhibition. Although this might seem impossible while having fun, try to time your drinking to about 24 hours after you have left the gym. Research from Penn State shows that alcohol decreases protein synthesis by 15% to 20% after 24 hours, but no sooner.