Can I still consume alcohol while on this program?

For “binge drinking” and "nights out with friends”, there are a few ways you can minimize the impact it’ll have on your progress. Here are some tips:

• Stick to hard liquor (e.g. vodka) and stick to sugar-free 0-calorie drinks (e.g. coke zero, soda water) as these will minimize the calories you intake from alcohol. Vodka soda is a great option!
• Take a rest day after a night of heavy drinking. Post-workout recovery isn’t inhibited by moderate intakes, but is with higher intakes and can impair your ability to perform and recover from a “hungover” workout (Murphy et al., 2013, Barnes et al., 2011). But, if you’re feeling up for the challenge, go for it!

As for how to track calories from alcohol, please visit this separate article.

You can still consume alcohol in moderation, but be mindful of how much you’re drinking since calories can add up quickly. Below are some examples:

• Beer (12 oz): 153 calories (103 calories for light beer)

• Red wine (5 oz): 125 calories

• White wine (5 oz): 121 calories

• 80-proof spirits (1.5 oz gin, rum, vodka, whiskey, tequila): 97 calories

• Champagne (4 oz): 84 calories

• Martini (2.25 oz): 124 calories

• Cosmo (2.75 oz): 146 calories

• Margarita (4 oz): 168 calories

• Manhattan (3.5 oz): 164 calories

• Piña colada (9 oz): 490 calories