We're halfway through July and as the weather gets hotter, cold drinks sound better and better! Whether it's a slush from Sonic or an ice cold coke, you need to understand where those extra calories fit into your nutrition plan.
If your overall goal is to gain weight, especially if you have a hard time with it, those extra calories are important to help you reach your calorie goal. Just be aware that most of those calories come from sugar which DOES NOT help you build muscle.
If your overall goal is to lose fat, these drinks can quickly sabotage your efforts. These calories add up quickly and while they are refreshing, there are better options. For those trying to lose fat, it is best to create your own frozen drinks using sugar-free options such as Crystal Lite or even sugar-free Kool-Aid.
Below are ten popular summer drinks and their calorie and sugar comparisons.
Popular Summer Beverages (12 fl. Oz)
1. Beer-Bud Light 110 calories 6.6g Carbs 0.9g Protein 0g Fat
• Alcohol destroys B vitamins
• Dehydrating
• Very high source of empty calories
2. Milk-2% 184 calories 17g Carbs 12g Protein 7.2g Fat
• High in calories & fat – good option for athletes trying to gain weight
• Excellent source of calcium
• Good nutritional balance creates perfect recovery drink formula
3. Lemonade 154 calories 40g Carbs 0g Protein 0g Fat
• All the carbohydrates are from sugar – very high content!!
• High in vitamin C but very low in all other vitamins and minerals
4. Gatorade 75 calories 21g Carbs 0g Protein 0g Fat
• High in potassium and sodium for electrolyte replacement during workouts
• Little nutritional value, high in sugar
• Best during and after workouts lasting more than 60mins
5. Coke 140 calories 40g Carbs 0g Protein 0g Fat
• High in fluoride and phosphorus
• NO vitamins or minerals, high in sugar
• Carbonation negatively affects athletic performance
6. Diet Coke 0 calories 0 Carbs 0g Protein 0g Fat
• NO vitamins or minerals, no nutritional value
• High phosphorus content can lower your level of calcium leading to weak bones
7. Orange Juice 164 calories 26g Carbs 2g Protein 0g Fat
• Contains many important vitamins and minerals
• Very high in vitamin C and Potassium
• The vitamin C acts as an antioxidant to keep your body healthy
8. Coffee 0 calories 0g Carbs 0g Protein 0g Fat
• No calories
• Good antioxidant for healthy immune system
• Too much considered performance enhancer, could lead to a positive drug test
• Caffeine decreases muscle pain
9. Sweet Tea 130 calories 31g Carbs 0g Protein 0g Fat
• Very low in vitamins and minerals
• High in sugar
• Antioxidant-good for immune system.
10. Sonic Lemon Berry Slush 148 calories 48g Carbs 0g Protein 0g Fat
• Contains fresh fruit
• Very high in sugar
• No real nutritional value
There are many other drinks out there that are not included on this list so again, be aware of empty calories and how these drinks fit into your nutrition plan. Keep in mind that alcohol adds more calories and is the number one sabotager of all good nutrition intentions/goals/plans!
Be smart!
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