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5 Reasons Why Alcohol Will Destroy Your Muscle Gains

December 19, 2025

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Alcohol is far more harmful than most people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress both in and out of the gym.

5 Reasons Why Alcohol Will Destroy Your Muscle Gains

मुझे दुनिया भर के मसल बनाने की चाह रखने वालों से हर दिन ईमेल मिलते हैं, और मुझसे सबसे ज़्यादा पूछा जाने वाला सवाल यह है कि “क्या शराब पीने से मसल ग्रोथ प्रोसेस पर सच में असर पड़ता है?” मुझे यह कहते हुए दुख हो रहा है, लेकिन हाँ, बहुत ज़्यादा शराब पीने से आपके मसल बनाने के नतीजों पर पक्का बहुत बुरा असर पड़ेगा। शराब ज़्यादातर लोगों की सोच से कहीं ज़्यादा हानिकारक है, और यह समझना बहुत ज़रूरी है कि यह ड्रग (हाँ, शराब एक ड्रग है) आपकी प्रोग्रेस पर कैसे असर डाल रही है। यह कोई एंटी-ड्रग स्पीच नहीं है, लेकिन अगर आप सच में एक शानदार फिजिक पाना चाहते हैं, तो आपको उन 5 मुख्य तरीकों के बारे में ज़रूर पता होना चाहिए जिनसे शराब आपकी ग्रोथ को धीमा कर रही है…

1) यह प्रोटीन सिंथेसिस पर बुरा असर डालती है।

प्रोटीन सिंथेसिस वह प्रोसेस है जिसमें अमीनो एसिड मिलकर पूरे प्रोटीन बनाते हैं। बहुत ज़्यादा शराब पीने से यह प्रोसेस 20% तक धीमा हो जाता है, और क्योंकि आपकी मांसपेशियाँ प्रोटीन से बनी होती हैं, तो आप समझ सकते हैं कि यह एक समस्या क्यों है।

2) यह टेस्टोस्टेरोन लेवल को कम करती है और एस्ट्रोजन बढ़ाती है।

टेस्टोस्टेरोन आपके शरीर में सबसे ज़रूरी मसल बनाने वाला हार्मोन है। एक इंसान कितनी मसल बना सकता है, यह तय करने वाले सीमित कारकों में से एक है उसके शरीर में फ्री-फ्लोइंग टेस्टोस्टेरोन का लेवल।

3) यह डिहाइड्रेशन का कारण बनती है।

शराब को तोड़ने के लिए किडनी को बहुत ज़्यादा मात्रा में पानी फिल्टर करना पड़ता है, और इससे शरीर में गंभीर डिहाइड्रेशन हो सकता है। पानी मसल बनाने की प्रोसेस में बहुत ज़रूरी भूमिका निभाता है, और थोड़ा सा भी डिहाइड्रेटेड होना मुसीबत को बुलावा देना है। मांसपेशियाँ अकेले 70% पानी से बनी होती हैं।

4) यह शरीर से विटामिन और मिनरल्स को खत्म कर देती है।

शराब पीने से विटामिन A, C, B, कैल्शियम, जिंक और फास्फोरस सभी बहुत तेज़ी से खत्म हो जाते हैं। विटामिन और मिनरल्स आपके शरीर की हर छोटी-बड़ी प्रोसेस को ठीक से काम करने में मदद करते हैं, और इनमें से कई प्रोसेस में मसल ग्रोथ और मेंटेनेंस शामिल हैं।

5) यह फैट स्टोरेज बढ़ाती है।

प्रति ग्राम 7 खाली कैलोरी के साथ, शराब असल में काफी मोटा करने वाली हो सकती है। शराब क्रेब्स साइकिल को भी खराब करती है, जो फैट बर्निंग में एक ज़रूरी भूमिका निभाती है।

ज़िंदगी में मज़े करना ज़रूरी है, लेकिन बहुत ज़्यादा मज़े करने से समस्याएँ हो सकती हैं। अगर आप मसल बनाने के अच्छे नतीजे पाने के बारे में सीरियस हैं, तो आपको निश्चित रूप से शराब पीने की मात्रा पर नज़र रखनी चाहिए और यह पक्का करना चाहिए कि आप इसे सीमित मात्रा में पी रहे हैं। कभी-कभी थोड़ी-बहुत ड्रिंक करने से कोई प्रॉब्लम नहीं होगी, लेकिन अगर आप हर वीकेंड पर ड्रिंक करते हैं, तो आप लगभग पक्का मान लीजिए कि आपकी मसल गेन खत्म हो जाएगी।

अगर आप बाहर जाकर पार्टी करने का फैसला करते हैं, तो खूब सारा पानी पिएं और विटामिन/मिनरल्स और प्रोटीन से भरपूर खाना खाकर खुद को ठीक से पोषण दें।

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मैं यह सलाह नहीं देता कि आप अपनी पूरी ज़िंदगी अपने मसल-बिल्डिंग प्रोग्राम के इर्द-गिर्द ही रखें, इसलिए कभी-कभी बाहर जाकर अच्छा समय बिताने से न डरें। बस यह पक्का करें कि आप बहुत ज़्यादा ड्रिंक न करें (महीने में एक बार से ज़्यादा नहीं) और इसके असर को कम करने के लिए खुद को ठीक से पोषण दें। जब तक आप इस बात पर नज़र रखते हैं कि आप क्या कर रहे हैं, आप एक शानदार फिजिक पा सकते हैं और साथ ही सोशल लाइफ भी जी सकते हैं।

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