How to track alcohol
How to track alcohol in MyFitnessPal over the Christmas Period.
What is measured can be managed 🍷
Alcohol is no exception.
I would prefer to equip you with the tools and knowledge to make informed decisions and plan effectively over Christmas than just put a blanket "ban" on alcohol consumption.
Knowledge is power.
Knowledge that translates into a skillset is priceless.
People often say, "I'll order a vodka lime and soda because it doesn't have any calories!"
This is entirely untrue.
A Vodka, lime and soda certainly has fewer calories than a cocktail, cider or other pre-mixed drinks but is not calorie-free.
❗️A standard alcoholic drink has ~ 10g of Ethanol (aka alcohol)
❗️ Ethanol's chemical structure provides energy when oxidised (broken down) (Standard drink = 30ml of a spirit, 100ml wine etc)
❗️ Ethanol (aka alcohol) has 7 calories per gram.
Some premixed or fermented alcoholic drinks contain added sugars to make them taste good or as part of the fermentation process. These will often be more calorie-dense than a spirit with a non-caloric mixer, as they have energy from Ethanol (7 Kcal/g) and added sugars (4 Kcal/g).
If you have a performance, body composition or health goals, you still need to account for the energy from alcohol.
It's important to understand that alcohol cannot be stored as energy like other nutrients, so it will be prioritized for oxidation (breakdown) over other substrates in the body.
About 90% of alcohol is removed through oxidation (breakdown of energy), and ~ 10% is excreted in breath, sweat and urine.
The body will prioritize the oxidation of alcohol over all other macronutrients to eliminate it asap.
Understanding how to plan and account for alcohol consumption over Christmas will allow you to enjoy life and special social occasions without derailing your health, performance or body composition goal!
I've got you!
Please reach out if you have any questions, queries or doubtful points.
Much love to you all,
Bobbi