It turned out that the alcohol decreased the participants’ protein synthesis by 37%—enough to significantly impair muscle growth. Aside from the hearty supply of empty calories, alcohol also interferes with your cells' ability to manufacture proteins, which is a crucial aspect of muscle growth. LeBron James is an outspoken wine enthusiast, and Usain Bolt—the fastest human being ever on Earth—is a beer guy.

If you’re craving something sweet, have some fresh fruit. Or, if you really can’t control that chocolate craving, try a piece of dark chocolate instead, preferably 70% cocoa or higher. As previously mentioned, the body needs fiber after a workout.

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