Let’s face it, you’re going to be tempted to indulge every now and again—it’s only natural.
Going hard in the gym while keeping a sound diet is a lot of work, and there are worse things than wanting to unwind (a little) with friends and family. That said, it’s hard to relax when you know you’re sabotaging your lean physique. Playing the macro-counting game is a sure-fire way to take the fun out of a good time. Just remember: Moderation is key. Yes, you can still get a buzz without destroying all your hard work, but it’ll be a lot easier if you make smart drinking choices. We’re not promoting the sauce, but this comprehensive drink guide will help you curb the damage in enjoying a cold one or two (or three).
Beer
| Brand |
Calories |
Carbs (g) |
ABV (%) |
| Bud Select 55 |
55 |
1.9 |
2.4 |
| Beck’s Premier Light |
64 |
3.9 |
2.3 |
| Miller64 |
64 |
2.4 |
2.8 |
| Molson Canadian 67 |
67 |
2 |
3 |
| Michelob Ultra |
95 |
2.6 |
4.2 |
Amounts are per 12 oz.
There’s good news, moderate beer consumption has been linked to decreasing heart disease and lowering the risk for hypertension. Again, the key is moderate consumption—meaning two drinks a day for men and one drink a day for women. For starters, not every beer is made the same way and most contain powerful antioxidants called phenols. Phenols are more commonly found in ales, so your tall boy can pack on the health benefits. That’s only with moderate consumption, not chugging down several beers.
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Ales: Left Hand Good Juju is an ale that’s blended with exclusive herbs and spices, creating a fuller flavor. And, it’s also got dash of ginger—a superfood that has been seen to alleviate post-workout inflammation and ease a sour stomach. It only has 131 calories, 12.1g of carbs, and a 4.5% alcohol content. A pale ale to add to the list is Sierra Nevada Pale Ale, which is made with hops and a slight orange blossom. Reap its phenol benefits at only 175 calories, 14.1g of carbs, and 5.6% alcohol content.
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For those who are gluten-free, New Planet 3R Raspberry Ale is a solid choice. It’s made with sorghum, corn, and raspberry puree malt. It’s made with raspberries, so it gives you an antioxidant boost. It contains 160 calories, 11g of carbs, and has a 5% alcohol content.
Light beer: When you’re looking to go a bit lighter (and cheaper), Bud Light might be your choice. It only contains 110 calories, 6.6g of carbs, and a 4.2% alcohol content.
Alcoholic cider: We haven’t forgotten the cider fans: Magners Irish Cider Original is our choice here. It has only 150 calories and 14g of carbs.
Stout: Associated with Irish car bombs, Guinness Draught surprisingly makes the healthy list. Why? Because it’s phenol-rich. Macro-breakdown: 119 calories, 9.7g of carbs, and a 4% alcohol content.
Lager: We’re going Dutch here. Heineken Lager is a classic beer. It clocks in at 110 calories, 8.5g of carbs, and a 4% alcohol intake. Plus, it’s made with high standards in mind, using only water, hops, and yeast.
Wine
Wine doesn’t just taste great, it’s good for you. Studies have shown that red wine beats white in health benefits due to the compound reservatrol. Reservatrol has been linked to reducing the risk for certain cancers, preventing age-related memory decline, inhibiting weight gain, and protecting your pearly whites.
For those who are white wine fans, stick with the drier whites like Rieslings of Sauvignon Blanks. They have their own health benefits. A study published in the Journal of Agricultural and Food Chemistry found that antioxidants in white wine are similar to that in olive oil—boosting heart function.
| Brand/Type |
Calories |
Carbs (g) |
ABV (%) |
| Carlo Rossi White Zinfandel |
85 |
7.5 |
8 |
| Martini & Rossi Prosecco |
105 |
5 |
10.5 |
| Franzia Cabernet Sauvignon |
117 |
5 |
12.5 |
| Syrah |
122 |
4 |
12.5 |
Amounts are per 5 oz.
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Cocktails
Mixed drinks can easily sneak in the extra, unwanted calories, such as a Long Island Iced Tea can pack on a few hundred calories. The goal is to keep the drink simple, limiting what type of syrups and mixers you throw into it.
The simplest drink you can order is a vodka soda with lime: 1 shot of vodka, 4 shots of soda water, and 1-2 limes—containing roughly 75 calories and 0g of carbs.
Skip the margarita mix, and make your own—the added sugars from a mix will destroy your macro-game for the night. All you need: 2oz of tequila, 1 1/2oz lime juice, 1oz orange juice, 1 teaspoon of agave, and 1 lime wedge. Agave is a great sugar substitute that has only 21 calories and 5g of carbs in one teaspoon.
Make a 200-calorie Cosmo by subbing in club soda for liquor. The recipe: 2oz of citrus-flavored vodka, club soda, cranberry juice, and juice from a lime wedge.
Vodka
| Brand |
Calories |
| Pendleton |
96 |
| Jack Daniel’s |
98 |
| Bushmills |
98 |
| Jim Beam |
100 |
| Jameson |
104 |
Amounts are per 1.5 oz. All contain zero carbs and 40% alcohol by volume.
Whiskey
| Brand |
Calories |
ABV (%) |
| Skinnygirl Bare Naked |
75 |
30 |
| Smirnoff Sorbet Light |
78 |
30 |
| Monarch Citron |
84 |
35 |
| Ketel One |
96 |
40 |
| Absolut |
96 |
40 |
Amounts are per 1.5 oz. All contain zero carbs.
Rum
| Brand |
Calories |
ABV (%) |
| Monarch Pineapple |
79 |
30 |
| Malibu |
81 |
30 |
| Captain Morgan |
86 |
35 |
| Myers |
0.4 |
40 |
Mixers
The mixer really determines it all—calories and macros. Syrups, soda, and juices are all empty calories, which can make a negative impact on your hard-training muscles.
- Lime juice: 20 calories and 7g of carbs
- Club soda: 0 calories and 0g of carbs per 8oz
- Diet cranberry juice: 5 calories and 2g of carbs per 8oz
- Diet Lemon Lipton Iced Tea: 5 calories
- Diet soda: 0 calories and 0g of carbs
- Truvia (simple syrup substitute): 0 calories and 0g of carbs
Caloric information courtesy of manufacturer websites and getdrunknotfat.com
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