When it comes to nutrition for sports and performance, many athletes and active individuals behave as though they’re cramming for an exam. Having neglected a balanced diet, they assume that buying the right protein bar or sports drink will somehow compensate for their otherwise poor choices.  Don’t let all of your hard work go to waste!  Invest the time and effort in a nutritious diet and you will certainly earn back some serious dividends both in your health and in your performance.  With these sports nutrition tips, you can make every bite and every workout count!

Disclosure: This post contains affiliate links. This means that I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thanks for your support!

Start with a Strong Foundation

It all begins with laying a strong foundation.  The food choices you make day-in and day-out will ultimately determine whether you are building on solid rock or on shaky grounds.  By emphasizing wholesome foods, you’ll have the energy needed to take your workouts to the next level and the building blocks essential for recovery.

In this post, I’m going to walk you through how to create a custom meal plan that’s individualized for your training goals. Step-by-step, we’ll cover how to figure out the right calorie level as well as how to break that down into the major nutrients. Calculator in hand, we’ll crunch some numbers and before we’re finished, you’ll be able to build out a nutrition plan that’s perfect for you.

Find Your Calorie Level

It’s all starts with energy, doesn’t it? In order to fuel your training efforts, you must first begin by getting in enough calories to meet the demands you place on your body.  How do you know you’re eating enough? Keep an eye on your weight. Though daily weigh-ins are unnecessary, watch for trends over time. Weight maintenance over a span of weeks and months is a good indication that you are matching your energy expenditure (or calories burned) with your caloric intake and vice versa.

If you’re attempting to shed a few extra pounds and gain fitness at the same time, bear in mind that these can be opposing goals if you are not giving your food plan careful thought and attention.  While weight loss requires an energy deficit over time, recovering from a tough training regimen requires adequate nourishment to heal, repair, and ultimately increase your body’s ability to perform at a higher level. Aiming for a slower rate of weight loss may help you avoid compromising your fitness goals.

Wondering just how many calories you need? Though figuring out the exact number is nearly impossible outside of a laboratory setting, well-designed equations and an honest view of your activity level can get you close. The Mifflin-St. Jeor equation is an excellent tool to figure out just how many calories your body needs at rest. Once you have that number, known as your Basal Metabolic Rate (BMR), you can then multiply it by an activity factor to estimate your daily caloric needs.

Pay Attention to Your Macros

It matters what you eat.  Once you’ve determined your appropriate calorie level, most active individuals benefit from consuming 50-65% of those calories from carbohydrate, 15-30% from protein, and 20-30% from fat. Individuals looking to shed a few pounds might adjust their carbohydrate intake closer to 40%. I know that seems like some serious variability, but no two people have the same nutrient needs. The sport you play, the way you train, and whether you’re restricting calories are just a few factors that can determine what your particular needs will be.

So let’s look at a few quick examples to see what this might look like. Grab your calculators and let’s do some math! Once you have a rough plan figured out, be sure to use an online tool like SparkPeople or MyFitnessPal to keep track of your intake for a few weeks.

The Endurance Athlete

Kristen is a runner and struggles to maintain her weight.  She’s looking for a meal plan that will fuel her long runs, prevent muscle loss, and provide enough calories to keep her weight stable.

Using an online equation, Kristen’s determined that she needs 2400 calories per day.  Because she participates in endurance activities, she wants 60% of calories from carbohydrate, ensuring she’ll have enough fuel for her next run.  To figure out how many grams of carbohydrate she needs, she first multiplies 2400 calories by .6 (60%), which is 1440 calories.  Carbohydrates offer 4 calories per gram, so by dividing 1440 calories by 4 calories per gram, she determines that she needs 360 grams of carbohydrate per day.

Now it’s time to figure out her protein needs. Because she is an endurance athlete hoping to maintain her weight, she should strive for 0.7 grams per pound of body weight.  She is 130 pounds, so she multiplies 130 by 0.7 and finds that she’ll need 91 grams of protein per day.  To figure out what percent of calories this would be, she multiplies her 91 grams of protein by 4 calories per gram, which is 364 calories.  The last step is take that number and divide it by her total calorie amount, 2400 calories per day.  This equals 15% of calories from protein.

The last piece of the puzzle is fat. Since Kristen has already determined that she will be eating 2400 calories with 60% of her calories from carbs and 15% from protein, this leaves about 25% of calories from fat, or 600 calories.  To determine fat grams, she divides this number by 9 calories per gram to get 67 grams. 

The Mere Mortal

Julie enjoys classes at the gym and would like to lose a few pounds, so she decides to follow a 1600 calorie plan.  Her macronutrient goal is to get in enough carbohydrate to fuel her workouts, sufficient protein to support and maintain her lean muscle, and adequate fat to avoid feeling hungry all day.

To figure out her best plan, she first sets her carbohydrate goal at roughly 40% of calories. This will give her the energy she needs to work out while enhancing her weight loss efforts. So she multiplies 1600 calories by .40 (40%), which is 640 calories from carbohydrate. To determine how many grams of carbohydrate that is, she divides 640 calories by 4 calories per gram, which is 160 grams of carbohydrate per day.

Next she turns to her protein needs. Because she plans to work out regularly at the gym and is cutting calories, she needs approximately 0.8 grams of protein per pound each day.  Julie currently weighs 175 pounds, so she multiplies 175 by 0.8 grams per pound and gets a protein goal of 140 grams per day.  This would amount to 560 calories from protein or 35% of total calories.

Finally, Julie needs to figure out her fat target. With her carbohydrate at 40% and her protein at 35%, this leaves 25% of her calories for fat. She does a little more math and sees that this amounts to 400 calories (1600 x .40), or about 45 grams of fat (400 calories divided by 9 calories per gram).

The Gym Bro

Jeff likes to train hard and play hard.  He lifts weights at his local gym several days per the week and has various club games most weekends. He wants to maintain his weight, though he wouldn’t mind exchanging some of his body fat for muscle. Overall, he wants a diet plan that will support his gains at the gym and give him the energy he needs for all his activities.

Jeff starts by figuring out his daily calorie goal, which ends up being about 3200 calories per day. Being a guy who doesn’t want too many carbs, he decides to go with 45% of calories from carbohydrate.  To figure out how much carbohydrate he needs, he multiplies 3200 calories by .45 (45%), which is 1440 calories.  He wants to count carbohydrate grams, so he divides 1440 calories by 4 calories per gram, which equals 360 grams of carbohydrate per day.

Now onto protein! To ensure Jeff can get the most out of his workouts at the gym and on the field, he should strive for 0.7-0.8 grams per pound. Jeff weighs 220 pounds and therefore needs 154-176 grams of protein per day.  This amounts to 19-22% of his total calorie intake.

Jeff is almost done figuring out his meal plan.  He’ll be following a 3200 calorie meal plan with 45% of calories from carbs and 19-22% from protein.  This would leave 33-36% of calories from fat or 1056-1152 calories.  To determine fat grams, he divides these numbers by 9 calories per gram, which amounts to 117-128 grams of fat. 

It’s YOUR turn!

Now that you’ve seen a few examples, it’s time to do a little math and figure out your plan. If math’s not your forte, don’t sweat it! Just follow these 4 painless steps:

1. First get an estimate of your daily caloric needs.
2. Multiply your daily calorie budget by the percentage of carbs you want to shoot for. This might be anywhere from 0.40 (40%) to .65 (65%). Once you have your number of calories from carbs, you can divide this number by 4 to figure out how many grams that would be.
3. Calculate your protein needs. Simply multiply your weight in pounds by one of the below factors to estimate how many grams you need. To figure out how many calories this is, multiply your protein grams by 4. Then, to determine what percentage of calories you’ll be eating from protein, divide your protein calories by your total calories.
4. And last but not least, figure out your fat percentage! Simply add together your percentages from carbs and protein and then subtract that number from 100%. Et voila! That is your percent of calories from fat! Multiply your total calories by your fat percentage to learn how many fat calories you’ll be eating. If you want to see fat grams, divide your fat calories by 9 and there you go!

If you’ve made it this far, congratulations! You have just figured out your calorie and macronutrient needs!

Protein Needs for Active Individuals

Adapted from Nancy Clark’s Sports Nutrition Guidebook

Plan for Success

Now that you’ve got your meal plan in hand, it all comes down to logistics. While it’s nice knowing what your calories and macros should be, following your plan is a whole other matter. It starts, of course, with taking the time to figure out your meals each week and shopping accordingly. Stock up on the good stuff and do a little advance food prep to save time and clean-up later in the week. In other words, do everything you can to set yourself up for success!

Wholesome nutrient-rich foods should be emphasized and regularly chosen over heavily processed, nutritionally poor foods.  Whole grains, fruits, vegetables, legumes, nonfat or low fat dairy, lean protein choices, and healthy fats should be the mainstay of your daily diet.  Less nutritious foods should make up 10% or fewer of your total calorie intake.

Life is busy and it’s too easy to let healthy eating go by the wayside. Make a point of eating regular meals throughout the day, beginning with breakfast.  Most active individuals should eat every 4 hours to ensure adequate energy for day-to-day activities and training. Doing so also provides a steady stream of the nutrients and building blocks needed by recovering muscles for adaptation and growth. 

Another benefit of feeding the fire on the reg? It is much easier to avoid hunger attacks and overeating if you are feeding yourself regularly.  Once you allow yourself to truly get gnarly hungry, self-control and good judgment go right out the window. So keep hunger at bay and don’t skip meals!

Hydrate!

Staying hydrated is essential for health and optimal performance. Not sure if you’re drinking enough? Though the old stand-by of 8 cups per day is a fine place to start, the color of your pee is a helpful gauge for whether you’re staying hydrated. Ideally, your urine should be pale yellow to clear. The darker it is, the more fluid you likely need. Thirst is also an excellent indicator of hydration status, so don’t ignore it!

Remember that vigorous or extended training is going to up your fluid losses. To determine your individual fluid needs for training, weigh yourself before and after your training session.  For every pound lost, rehydrate with 16 ounces of water.  Even better, use this information to improve your hydration habits while exercising.  For example, if you lost 2 pounds after a 2 hour training ride, strive to drink an additional 32 ounces next time.  This could be achieved by drinking an additional 4 ounces of water (or sports drink) every 15 minutes during your next ride. For activities lasting longer than an hour, consider a sports drink. Sports drinks are formulated to provide not only hydration, but also energy and electrolytes to keep you going!

Making Sense of Sports Nutrition

I hope this article has helped you with your nutrition and training goals! It might seem like a lot to chew on, but remember that you don’t have to get everything figured out overnight. Take a slow minute, grab a calculator, and experiment with what works best for you. Though it does take time and effort to build an eating plan, just know that you will certainly reap the rewards both in your health and in your performance!

Hungry for more? Here’s a bit of recommended reading!

Nancy Clark’s Sports Nutrition Guidebook

Sports Nutrition for Endurance Athletes by Monique Ryan

Runner’s World Performance Nutrition for Runners

The post Sports Nutrition for Peak Performance appeared first on The Diet Oracle.

When it comes to staying hydrated, many people wonder if their morning cup of Joe will contribute to their fluid needs, or if they’ll have to drink extra water to make up for it.  I hear it all the time, don’t you? Those caffeinated drinks can’t count toward your fluid needs! But what does the science actually say about it? Can our favorite caffeinated beverages help with hydration or do they just drag us down into dehydration? Let’s do a little digging and find out!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thanks for your support!

So are caffeinated beverages dehydrating?

Fortunately, studies have shown that caffeinated beverages can indeed be counted toward our daily fluid intake!

Yes, despite what you may have even been told by well-meaning members of the medical community, caffeinated beverages are not dehydrating.  To be dehydrating, a beverage would need to trigger the body to lose more fluid than was originally taken in. Also known as diuretics, such substances act on the kidneys to increase urinary output (how much you pee!) and subsequently cause the body to lose more fluid. Though caffeine is a weak diuretic, the fluid provided by caffeinated beverages combined with the body’s ability to adapt to caffeine consumption virtually eliminates any diuretic impact made by the caffeine.

How do we know?  Studies that have evaluated urinary markers of hydration have shown that drinking caffeinated beverages does not increase 24-hour urinary output (read: how much you tinkle in 24 hours), even with intake upwards of 500-600 mg per day (equivalent to 4-7 cups of coffee).  In people not used to drinking caffeinated beverages, short term urinary output may increase slightly in the hours just following caffeine consumption.  The body, however, is quick to adapt to caffeine intake, and the effect is soon quashed. (1)

But wait! There’s more!

If the direct measurement of urinary markers hasn’t convinced you, check out what these other studies have found! When it comes to staying hydrated, you’ll see that everything (except for alcohol!) counts.

• Does it matter what kind of drink you sip on? Nope. There is no difference in hydration status between people who drink caffeinated, non-caffeinated, caloric, or non-caloric beverages.(2)
• Do you have to drink water? Nope. Drinking ‘plain water’ is not necessary for staying hydrated. (3)
• Are people who avoid caffeinated beverages better hydrated? Nope. There is no difference in hydration status between people who include caffeinated beverages in their daily fluid intake and those who don’t. (4)
• Wondering if that soda pop counts? It does! A person’s individual hydration status is not affected by the composition of beverages consumed, including soft drinks. (5)

(See references at the end of this post for study links!)

Choose wisely!

Of course, not all caffeinated beverages are created equal.  Many naturally caffeinated beverages, namely coffee and tea, are rich in antioxidants and have been shown to have health-protective benefits in many cases. 

Energy drinks, on the other hand, should generally be avoided.  Though their caffeine content is typically similar to a cup of coffee, energy drinks often contain other unregulated herbs and supplements that may be unsafe.  They are also frequently high in sugar with little in the way of vitamins or minerals.

Mix it up!

Water

Variety is the spice of life and that includes what you sip on! Water is always an excellent choice and it doesn’t have to be plain. Don’t hesitate to get creative with your H2O! Infused water is both refreshing and delicious, not to mention versatile. Experiment with your favorite fresh herbs, sliced cucumber, citrus, berries, melon, and other sliced fruit to make your own signature infusion! Love a fizzy drink? Just swap in seltzer, club soda, or mineral water to make it bubbly. I personally love seltzer infused with lemon slices and a few smashed strawberries–so yummy!

Sports Drinks

Sports drinks are another option to consider. Formulated to provide much needed electrolytes and simple carbohydrates for training and exercise, these are best used during extended bouts of activity (>60 minutes) or if you are sweating profusely. They can also help to restore hydration status when you’ve been losing excessive fluids due to sickness, especially if you’ve had diarrhea or vomiting.

Juice

Juice is yet another thirst-quencher that can help with hydration. Sweet and full of nutrients, juice provides an assortment of vitamins, minerals, and antioxidants and can even count toward your fruit and vegetable servings. Though I typically encourage most people to eat whole fruit and limit juices, a small serving of 100% juice can certainly be a part of most diet plans.

got milk?

And while we’re on the topic of healthy drinks, don’t forget milk! Milk and milk alternatives can fit perfectly into your hydration habits and have nutrient perks besides! Milk in particular is a great source of complete protein with a nice balance of carbs and fat (depending on what fat% you buy). It makes for a perfect post-workout recovery drink and, of course, contributes to strong bones.

If milk’s not your thing, there are so many dairy-free options to try! Though the nutritional value of milk alternatives varies quite a bit, you’re likely to at least get a little extra protein and maybe even some added vitamins and minerals. Just be sure to watch out for added sugars in the flavored varieties!

When to Skip Caffeinated Beverages

There are occasions when caffeine should be avoided. Individuals with high blood pressure, certain heart conditions, or who are pregnant should speak with their health care provider before drinking caffeinated beverages. Consuming high levels of caffeine is also associated with feeling shaky, jittery, and anxious and can interfere with sleep. Some individuals report an increase in headache and migraine activity when caffeine has been consumed and many people have experienced the infamous ‘caffeine withdrawl’ headache when regular caffeine intake is abruptly stopped.

It’s Up to You!

Though caffeinated beverages may contribute to your fluid needs, the decision to drink such beverages is yours.  Consider how they make you feel and if they cause any unwanted side effects.  There is no need to add these beverages if you have no desire to.  Otherwise, enjoy that morning latte knowing you’ll be getting hydration along with that pick-me-up!

Thanks for reading! Learn more about me and my passion for nutrition here!

References

1. Armstrong, L. 2002. Caffeine, body fluid-electrolyte balance, and exercise performance. Int J Sports Nutr and Exerc Metab 12:189-206
2. Grandjean, A. C., Reimers, K. J., Bannick, K. E., & Haven, M. C. (2000). The effect of caffeinated, non-caffeinated, caloric and non-caloric beverages on hydration. Journal of the American College of Nutrition, 19(5), 591-600.
3. Grandjean, A.C., Reimers, K.J., Haven, M.C., Curtis, G.L. The effect on hydration of two diets, one with and one without plain water. J Am Coll Nutr. 2003 Apr;22(2):165-73.
4. Maughan, R. J., & Griffin, J. (2003). Caffeine ingestion and fluid balance: a review. Journal of Human Nutrition and Dietetics, 16(6), 411-420.
5. Tucker MA, Ganio MS, Adams JD, Brown LA, Ridings CB, Burchfield JM, Robinson FB, McDermott JL, Schreiber BA, Moyen NE, et al. Hydration Status over 24-H Is Not Affected by Ingested Beverage Composition. J Am Coll Nutr. 2015; 34(4):318-27.

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Welcome back to The Diet Oracle! Today I am bringing you a recipe that is loaded with flavor and packs a nutritional wallop. With its roasted root vegetables and savory herbs, this Hearty and Delicious Borscht is the very definition of rustic comfort food!

If you’ve never had it before, borscht is truly a soup worth remembering. Made with fresh beets, the finished soup is a gorgeous berry-red color. Traditionally served either hot or cold and with or without meat, borscht is a recipe for all seasons and can be tweaked to your heart’s content. Both practical and delicious, it’s no surprise that such a hearty and filling soup would have its origins in Russia and Poland.

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. Thank you for your support!

Beets?

Now if the thought of beets makes you wrinkle your nose, don’t let that stop you from trying this recipe! Believe it or not, I have never really liked them myself. I’d only ever tried them solo or, even worse, pickled and I just couldn’t get past the taste or texture. It wasn’t until I tried them as an ingredient that I truly enjoyed them.

The first dish I ever had with beets that truly knocked my socks off was a beautiful garnet-red risotto made with pureed roasted beets and chevre goat cheese. I’m telling you now, I have never been so shocked in my life! Despite being convinced I would gag on the first bite, I had never tasted something so complex and so delicious. One of these days I’ll have to try and replicate that amazing recipe!

The second dish that ultimately won me over for beets was–you guessed it–borscht! We have a fantastic European restaurant in the next town over owned and operated by a wonderful woman from Ukraine. Though her menu offers quite the culinary tour of Europe, her Eastern European dishes are some of our favorites. Her recipe for borscht was the first I’d ever had and to this day, is my standard. I like to think that my rendition comes pretty close!

Waistline-Friendly!

Need another reason to dig in? Starting your meal with a hearty vegetable soup like borscht is a fantastic way to lose weight! Studies have shown that individuals who begin their meal with a veggie-packed broth-based soup end up eating 15% fewer calories over the course of their meal when compared with those who don’t.

Why? To begin with, a vegetable-based soup is a great way to physically fill up on lower calorie foods. Plus, in the time it takes you to enjoy that cup of soup, your brain is getting the all-important message that food is going down the hatch. Remember, it takes about 20 minutes for your brain to register satisfaction, so beginning with a low-calorie starter–like borscht–will ultimately help you to eat fewer calories without feeling like you’re eating less!

Vegetarian-Friendly!

Whether you live a veg lifestyle or simply prefer meatless options, this recipe has got you covered. Borscht is easily made vegetarian or vegan simply by swapping in vegetable-based options for the broth and sour cream. And, being meatless, this borscht would also make a lovely addition to any Lenten menu! Though many recipes suffer without the richness meat can provide, the roasted vegetables and fresh herbs bring such a depth of flavor that you won’t even notice it’s meatless. Just don’t forget that dollop of sour cream!

Nutrition Highlights

Though its humble list of ingredients is decidedly unsexy, the nutritional value of this soup is astounding! Thanks to all the root vegetables, borscht offers a smorgasbord of vitamins and minerals, namely vitamins A, B6, C, biotin, and folate, as well as magnesium, potassium, phosphorus, manganese, and iron.

Beets in particular have some intriguing nutritional properties and have been used in medicinal remedies for centuries. They are rich in the phytochemicals anthocyanins and saponins, two antioxidants which may offer protection against cellular damage and chronic disease. Beets are also rich in nitrates, which may offer ranging benefits from blood pressure reduction to training recovery. No matter how you slice them, beets are a smart addition to your diet!

I hope you love this recipe for Hearty and Delicious Borscht–I know we do! Whether you’re looking to add a new recipe to your soup repertoire, want to sample an Eastern European classic, or would like to take advantage of its nutritional benefits, you can’t go wrong with a cup of borscht!

Print

Hearty & Delicious Borscht

Whether you like it hot or cold, this recipe for borscht is sure to satisfy! Roasting the veggies brings out their flavor and makes for a truly delicious cup of soup. And whatever you do, don't skip the sour cream!

Course Main Course, Soup

Cuisine European, Russian

Keyword Beets, Borscht, Soup

Prep Time 15 minutes minutes

Cook Time 1 hour hour 20 minutes minutes

Servings 12

Author Maureen @ The Diet Oracle

Ingredients

• 5-6 medium-sized beets, peeled and diced small
• 2 large carrots, peeled and diced
• 2 large russet potatoes, peeled and diced
• 2 Tbsp olive oil, divided
• 1 medium yellow onion, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 8 cups reduced-sodium beef broth (I use Better Than Bouillon mixed with water) Substitute vegetable broth for a vegan/vegetarian variation!
• 1 Tbsp fresh thyme leaves, minced
• 1 bay leaf
• 2 Tbsp tomato paste
• 2-2½ tsp kosher salt
• 1 tsp ground black pepper
• 2 cups cabbage, thinly sliced (I use a slaw mix)
• 3 Tbsp fresh or freeze-dried dill (I use Litehouse Freeze-Dried Dill)
• 3 Tbsp red wine vinegar
• ¾ cup reduced-fat sour cream (I like Tillamook)

Instructions

• Begin by roasting your root vegetables to bring out their flavor. Preheat your oven to 400°. While it's heating up, pile the beets, carrots, and potatoes onto a large baking sheet. Drizzle with 1 tablespoon of the olive oil and give them a good toss with your hands to evenly coat. Spread them out into a single layer and once the oven's reached temperature, pop them in. Roast for 20 minutes.
• Once your roasting veggies are about halfway done, heat the remaining 1 tablespoon of oil in a large pot over medium heat. Add the onion and celery and saute until just softened, about 5-7minutes. Add the garlic and saute for another couple minutes.
• Slowly pour the broth into the pot and take a moment to scrape up any browned bits off the bottom with a wooden spoon. Then add in the fresh thyme, bay leaf, and tomato paste and give it all a good stir.
• By this point, your root veggies should be ready to pull out of the oven. Transfer them directly into your pot and give it all another good stir. Season with the salt and pepper.
• Reduce the heat to medium-low and simmer the soup for 40 minutes up to an hour. Once the veggies are tender to your liking, add the sliced cabbage, dill, and red wine vinegar. Stir well and simmer for another 5 or so minutes until the cabbage has softened a bit and the flavors have melded.
• Serve with a dollop of sour cream and garnish with extra dill, if you wish. Enjoy!!
• (Note: This soup is definitely one that gets better the next day, making for fantastic leftovers!)

Notes

Nutrition Facts per Serving (1/12 of recipe or about 1 cup served with 1 tbsp light sour cream): 120 calories, 4 g total fat, 1 g saturated fat, 18 g carbohydrate, 2 g fiber, 5 g protein

Did you try this recipe for Hearty and Delicious Borscht? Let me know how it went down in the comments!

The post Hearty and Delicious Borscht appeared first on The Diet Oracle.

So a guy is trying to lose weight and is looking for ways to cut calories.  While he doesn’t want to give up alcohol completely, he knows his weekend six-pack isn’t doing his gut any favors.  The solution?  He switches to liquor because beer, as everyone knows, is sky-high in calories because of all the carbs.  Problem solved! 

Sound familiar?  Over the years, I have heard this one over and over again.  In an effort to lose weight, dieters switch from ‘fattening’ beer to wine or hard alcohol, believing the latter options are more diet-friendly.  But are they?

Though alcohol is not a nutrient–something our body requires–it does provide calories.  While carbohydrate and protein each provide 4 calories per gram and fat provides 9 calories per gram, alcohol provides 7 calories per gram.  This means that while there may be a few calories from carbs, the bulk of the calories in your favorite nightcap are coming from the alcohol itself.

Different drinks have higher or lower percentages of alcohol by volume.  Beer, for example, might have around 4-7%; the Merlot on my counter has 13.5%; Jack Daniels has 40%.  This also explains why the suggested serving size decreases as the alcohol percentage increases.  Furthermore, as the percentages go up, so do the calories.  This is why a single serving of beer (12 oz), wine (5 oz), or spirits (1 1/2 oz) all have a similar calorie count despite such a varying portion size. Still a little confused? Below is a short list of a few alcoholic beverages alongside their percentage of alcohol and calorie content.

• 12 oz Bud Light (4.2%) – 110 calories
• 12 oz Hefeweizen (4.9%) – 150 calories
• 12 oz Guinness Extra-Stout (6%) – 176 calories
• 5 oz Champagne (12%) – 95 calories
• 5 oz Sauvignon Blanc (13.5%) – 120 calories
• 5 oz Merlot (13.5%) – 120 calories
• 1 1/2 oz Jack Daniels (40%) – 98 calories
• 1  oz Distilled Vodka (50%) – 82 calories

Now if you’re going to stick to just one or two servings, your caloric intake will be roughly equal regardless of what you choose.  But imagine our fellow above decides to swap his usual hefeweizen for a mixed drink, like a Long Island Iced Tea. Though both drinks are about the same in volume (12 oz), the latter has more than 500 calories!  Cocktails, which typically have multiple shots of alcohol, are also often high in sugar thanks to the various added mixers, juices, and sodas.  Bottom line?  If you’re trying to cut calories but still want to raise a glass, limit yourself to just one or two servings and watch out for those high-calorie add-ins!

Cheers!

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