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Creatine and Alcohol
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Creatine and Alcohol Consumption
Although your body creates its own creatine which your muscle tissue stores as phosphocreatine and phosphocreatine synthesizes during high-intensity exercise, such as lifting weights, to provide your muscles with extra energy. Alcohol doesn’t directly interfere with this process however it does affect your body’s ability to build new muscle.
According to Damien Mase alcohol interferes with protein synthesis, growth hormone, GH, and insulin release. Insulin and GH are necessary for protein synthesis. Protein synthesis is the process by which your body builds new muscle.
Creatine actually helps break down muscle during exercise, but it's the hours following exercise when your muscles actually grow. Alcohol affects the post-workout part of the muscle-building process and mitigates the effects of creatine, according to Franco-Obregon.
Consumed in excess, both alcohol and creatine pose potential health risks. Alcoholism not only hinders your body’s ability to build muscle and oxidize fat, but it also increases the risk of damage to bodily organs, such as your liver and kidneys.
Creatine is "likely safe" for most people at the recommended dosage, according to MedlinePlus – an information service of the National Institutes of Health. The recommended dosage is up to 20 g per day consumed in 5 g increments for up to five consecutive days followed by a dosage of 2 g or more during the maintenance phase. Creatine shouldn't be used by people with kidney disease, diabetes or who may be pregnant.
The bottom line is that if you are using creatine and you want to continue to get results you simply have to stay away from alcohol completely. Although many trainers will tell you to take over 75% of your daily creatine just after your workout it should be added here that the best results come from an equal distribution spread throughout the day.