TL;DR (±40 words)
Alcohol does not break down creatine, but harms recovery, sleep, and hydration. After training, it inhibits protein synthesis and glycogen replenishment. If you still want to drink: eat + recover first, drink in moderation, when thirsty (with some salt), and not just before sleep.
Why alcohol can slow down your progress
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Muscle recovery: alcohol suppresses myofibrillar protein synthesis after training—even with protein intake.
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Energy reserves: glycogen resynthesis can slow down, making the next session feel harder.
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Review: Alcohol & sport performance/recovery (Sports Med, 2014) – Barnes MJ
https://link.springer.com/article/10.1007/s40279-014-0257-0 -
Alcohol & sleep architecture (Alcohol Clin Exp Res, 2013) – Ebrahim IO et al.
https://onlinelibrary.wiley.com/doi/10.1111/acer.12006 -
Hyponatremia statement (overhydration) (Clin J Sport Med, 2015) – Hew-Butler T et al.
https://journals.lww.com/cjsportsmed/Fulltext/2015/05000/Statement_of_the_Third_International.1.aspx
