Tracking Alcohol Consumption While You’re on a Fitness Journey

Whether it’s the holiday season, a wedding weekend, your frat friends are all in town or you simply need to kick your feet back and relax with a cocktail, you might want to choose carefully.

Consuming alcohol while you’re on a fitness journey is okay (if you’re 21+, of course). It’s possible to let loose and achieve your goals, so don’t be afraid that one evening out is going to hinder your results and progress. Overindulging and binge drinking, though, could stunt your progress, so be mindful of what you’re consuming and just how much before you sip tonight and scour tomorrow.

Alcohol contains about 7 calories per gram and provides no nutritional benefit. You may have previously heard that alcohol has “empty calories.” We’re here to tell you, sadly, it’s true. While nutrition labels may get you guessing by providing macro breakdowns, (2g carbs in a White Claw) it’s important to pay attention to calories provided on the label. Remember to account for those extra calories. No cheating!

Whether you track it as a carb, fat or a mix of both, it can easily be done by simply dividing to find the macro breakdown.

• 1g Fat is equal to 9 cals

• 1g Carb is equal to 4 cals

• 1g Alcohol is equal to 7 cals

Here are a few more examples of specific drinks and how you can track them.

• Wine: 100-120 cals per glass (you can track as 25-30 carbs)

• Whiskey: about 70cals per 1oz (you can track as about 18 carbs)

• Beer: about 150cals per can (you can track as about 39 carbs)

• Vodka: about 65cals per 1oz (you can track as about 16 carbs)