Essentials of Nutrition for Sports

Alcohol

Calories

Pure alcohol supplies 7 calories per gram. The typical bottle of beer, glass of wine or spirits drink (shot or

mixed drink) each contains the same amount of alcohol.

Many alcoholic beverages contain carbohydrates in addition to

alcohol.

A 5-ounce glass of wine, 12-ounce light beer, or 1.5 ounces of

80-proof spirits all have about 100 calories.

Some spirits contain fats. For example, Bailey’s Irish Cream

contains 40 calories of fat per 1-ounce serving.

Mixed drinks may have more calories. For example, a Pina

Colada has about 250 calories.

Alcohol contributes to obesity in

those who drink in addition to

consuming a “normal” diet. If

alcohol replaces food and other

beverages, weight may be lost.

Low-carb and no-carb claims on alcoholic beverages are legal—

so long as the labels do not say that they help you lose weight. The implication that low-carb beers and wine or carb-free spirits are a boon on a weight-loss program is deceptive.

Hard liquor is distilled and h

as never contained carbohydrate.

“Zero-carb” advertising for vodka and whiskey is deceptive. It is like advertising an apple juice that is “cholesterol-free.”

Nearly all weight-loss plans advise cutting out alcohol.

Alcoholic beverages provide “empty” calories without vitamin and mineral nutrition; they may loosen resolve to lose weight, and may promote eating “without thinking.”

Beverage

Calories

Alcohol cals

Carb cals

Beer, regular, 12 ounces

150

100

50

Beer, “lite” “low-carb”, 12 ounce

100

18

Wine, 5-ounces

100

84

16

Sprits, 1½ ounces 80 proof

100

100

0

Table 20. Caloric content of typical alcohol beverages.

Affect on Overall Nutrition

Alcoholic beverages are generally “empty” calories, low in

vitamins, mineral, and protein.

Vitamins absorbed through the sm

all intestine by active transport

or stored in the liver can be deficient in those who consume alcohol regularly.

Alcohol is associated with vitamin and mineral deficiencies—

vitamin A, thiamin (B

), niacin (B 1

), pyridoxine (B 13

), folate, B 6

, 12

calcium, magnesium, phosphorus, potassium, and zinc—described throughout this book.

Alcohol interacts with vitamin A, niacin, and iron and is

potentially toxic due to those interactions.

Alcohol can contribute to hypoglycemic reactions.

Benefits

Although not normally thought of a nutrient, there is evidence

that alcohol may be beneficial. Heart Disease

The French paradox is a name for the perceived paradox that

people in France suffer a relatively low incidence of coronary heart disease despite their diet being rich in saturated fats.

It was thought that France’s high red wine consumption might be

related to this phenomenon. Medi

cal opinion is moving away from

red wine consumption per se as the explanation.

Nutrition for Sports, Essentials of 93