Barnes 2014, Alcohol: impact on sports performance and recovery in male athletes

Narrative review. Alcohol’s effect on recovery and performance is dose- and timing-dependent: it can impair protein synthesis, glycogen resynthesis, rehydration, sleep and immunoendocrine function, with the largest costs at higher doses soon after exercise. Concludes that ~0.5 g/kg body mass after sport is unlikely to impair most aspects of recovery. Sports Medicine 44(7):909-919; DOI 10.1007/s40279-014-0192-8. Moderate (review, male athletes).