For many people, alcohol is a regular part of their social lives. However, it’s important to consider the impact that alcohol can have on your nutrition and fitness goals. Alcohol contains calories and can interfere with nutrient absorption, making it important to understand how to count and track alcohol in your macro intake.
How alcohol impacts nutrition
Empty calories
Alcohol contains calories, but unlike food, it doesn’t contain any essential nutrients. This means that the calories in alcohol are often referred to as “empty calories” because they provide no nutritional value.
Interferes with nutrient absorption
Alcohol can interfere with the absorption of nutrients such as vitamins and minerals, which can lead to deficiencies if alcohol is consumed in excess.
Decreases protein synthesis
Alcohol can decrease protein synthesis, which is the process by which the body builds and repairs muscle tissue. This can lead to decreased muscle growth and recovery, which can hinder progress toward fitness goals.
How to count and track alcohol in macros:
Determine the alcohol content
The first step in tracking alcohol in your macros is to determine the alcohol content of the drink you’re consuming. Beer, wine, and spirits all have different alcohol contents, so it’s important to know the percentage of alcohol in your drink.
Calculate the calories
Once you know the alcohol content of your drink, you can calculate the number of calories it contains. One gram of alcohol contains 7 calories, so you can multiply the number of grams of alcohol by 7 to determine the number of calories in your drink.
Deduct from macros
To include alcohol in your macro tracking, deduct the calories from your daily macro intake. For example, if your daily macro goal is 2000 calories and you drink a 12-ounce beer that contains 150 calories, you would deduct those calories from your daily macro intake.
It’s important to remember that while counting and tracking alcohol in your macros can be helpful, it’s also important to consider the other impacts that alcohol can have on your nutrition and fitness goals. To maintain a healthy and balanced lifestyle, it’s best to consume alcohol in moderation and prioritize nutrient-dense foods and hydration.