While you can still consume alcohol in moderation, we do recommend that you are mindful and aware of how much you’re consuming, as the calories can add up quickly (see below for how the calories can add up quickly).
As 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.