H Y D R A T I O N  

F A C T S H E E T  

THE  UNITED  STATES  OLYMPIC  COMMITTEE  

Hydration  and  the  Body  

Hydrated  cells  are  critical  to  get  the  most  out  of  
daily  training  and  facilitate  recovery.  The  effects  of  
significant  dehydration  can  take  hours  and  even  
days  to  recover  from.  Athletes  should  develop  
strategies  to  monitor  and  adapt  an  individual  
hydration  plan  according  to  changes  in:  
Importance  of  Hydration  on  Performance  
• Intensity  of  training  
• Enhances  the  body’s  ability  to  regulate  
• Duration  of  training  
temperature  and  cool  efficiently  while  avoiding  
• Frequency  of  training  
unnecessary  elevation  in  heart  rate  
• Fitness  level  
• Improves  ability  to  recover  quickly  from  training  
• Environmental  conditions  (e.g.  heat,  altitude,  
and  competition  
plane  travel,  surgery,  illness,  hard  training)  
• Minimizes  muscle  cramps  
 
Performance  can  be  negatively  impacted  by  as   • Enhances  mental  function,  decision  making,  
 
little  as  2  to  3%  body  weight  loss  from  sweat   concentration,  and  motor  control  
(e.g.  3-­4  lb.  for  150  lb.  athlete)   • Supports  effective  immune  defenses  
 
 
Signs  and  Symptoms  of  Dehydration  
Ø Lack  of  concentration   Three  Indicators  of  Dehydration  
Ø Early  fatigue  in  training  session   You  are  likely  dehydrated  if  two  or  more  of  these  
Ø High  perceived  exertion  in  training   markers  are  outside  the  normal  range.  
Ø Trouble  tolerating  heat   1. Color  of  morning  urine  (dark  in  color)  
Ø Delayed  recovery   2. Waking  body  weight  (lower  than  usual)  
Ø Muscle  cramps   3. Thirst  (greater  than  usual)  
Ø Headaches    
It  can  take  up  to  24  hours  for  the  body  to  
Ø Nausea  and  vomiting    
regain  fluid  balance  after  dehydration.  
Ø Heart  rate  elevated  above  normal  response  
 
 

© USOC SPORT NUTRITION TEAM

 How  much  fluid  is  enough?   %  Body  Weight  Loss  Calculation  
Fluid  needs  are  very  individual.  These  are  general   %  Body  weight  loss  =  (wt  before  –  wt  after)/wt  before  
guidelines  and  a  starting  point.  
Ex:  2.6  %  body  weight  loss  =  (150-­146)/150  
When   How  much  
Goal  is  to  drink  more  during  to  minimize  weight  loss  
2-­3  hours  before:  >16  oz.  
Before  training   After  training,  drink  ~8  cups  (64  oz.)  to  replace  fluid  
15  minutes  before:  8  oz.  
Enough  to  limit  dehydration  to  
During  training  
<2%  body  weight  loss   Water  vs.  Sport  Drinks  
After  training   16-­24  oz.  for  every  pound  lost  
The  best  fluid  to  consume  is  water,  which  should  be  
 
Drink  Up!  Fluid  needs  are  higher  during:   consumed  throughout  the  day,  during  training,  and  at  
Heat       Travel     meal  times.  
Humidity     Altitude   If  training  is  >60-­90  minutes,  choose  a  sport  drink  to  
Hard  training     Illness   help  replenish  fluids  and  electrolytes  lost  in  sweat  and  
 
Note:  If  you  are  a  salty  sweater,  eat  salty  foods   provide  a  quick  energy  source  to  sustain  performance  

like  pretzels  and  soup  after  training  to  help  replace   during  intense  and  longer  duration  training  sessions.  

sodium  losses.    
 
Monitoring  Daily  Hydration  Status  
Use  the  urine  color  chart  and  aim  for  a  morning  urine   Simple  ways  to  increase  fluid  intake  
color  of  2  -­  3  (pale  yellow,  lemonade  color).    Dehydration  
• Carry  a  water  bottle  at  all  times  to  increase  water  
is  indicated  by  a  urine  color  of  >  4.  
consumption  throughout  the  day  
    Well-­hydrated  
<1.009  
• Aim  to  drink  at  least  2  cups  of  water  at  all  meals  
1.009-­1.020   Hydrated   • Fruit  and  veggies  have  high  water  contents    
1.021-­1.025   Minimal  dehydration   o Snack  on  oranges,  berries,  melons,  pineapple  

Significant  dehydration   o Top  a  rice  bowl  with  eggplant,  bell  peppers,  

1.026-­1.030  
zucchini,  shredded  carrots  
  ≥1.031   Severe  dehydration  
• Make  a  fruit  smoothie  for  breakfast  or  a  snack  
 
• Drink  8  oz.  of  100%  fruit  juice  for  breakfast  
The  color  of  urine  is  associated  with  urine  specific  gravity  
• Begin  lunch  or  dinner  with  veggie  soup  
(USG).  USG  measures  the  concentration  of  particles  in  
the  urine  with  >1.020  indicating  dehydration.  USG  should  
• Drink  a  glass  of  milk  after  training  or  before  bed  

be  assessed  at  the  first  morning  urine  void.   • Brew  a  cup  of  herbal  tea  in  the  evening    
   

Athlete  Recommendations:  

© USOC SPORT NUTRITION TEAM

 D I E T A R Y  
S U P P L E M E N T  
F A C T S H E E T  
THE  UNITED  STATES  OLYMPIC  COMMITTEE  

What  is  a  dietary  supplement?  

A  dietary  supplement  is  a  pill,  capsule,  tablet,  
powder,  liquid  or  other  food  form  intended  to  
supplement  a  whole  food  diet  by  providing  any  
combination  of  the  following:  
• Vitamins  
• Minerals  
• Amino  acids  
• Herbs  and  botanicals  (leaves,  bark,  stems,   Current  dietary  intake  from  food  
berries,  roots,  seed  of  plants)    
sources  must  be  evaluated  to  help  
Sports  supplements  are  a  classification  of  dietary  
improve  any  nutritional  deficiencies  or  
supplements,  often  designed  to  have  an  
“ergogenic  benefit”  by  increasing  nutrient  intake,   inadequacies  before  supplementation  
lean  mass,  energy  levels,  or  recovery.   should  be  considered.  

 
What  to  keep  in  mind  when  choosing  to  take  a  supplement?  
Dietary  supplements  are  not  regulated  by  the   Dietary  supplements  do  have  a  purpose…  
Federal  Drug  Administration  (FDA),  creating   Ø They  may  help  improve  nutrient  
concerns  about  purity,  safety  and  efficacy.   deficiencies  (as  identified  by  a  diet  
Supplements  may  contain  banned  substances   assessment  and/or  blood  analysis)  to  a  
even  if  unlisted  on  the  label  or  ingredients  may  
greater  degree  than  food  sources  
adversely  interact  with  medication.  Common  
Ø They  may  help  to  increase  intake  of  
ingredients  in  sport  supplements  (e.g.  stimulants,  
essential  nutrients,  after  improvements  in  
amino  acids)  increase  the  risk  of  contamination  
dietary  sources  have  already  been  made  
with  harmful  or  banned  substances.  To  protect  
Ø They  may  offer  necessary  or  efficient  
yourself  from  a  positive  drug  test,  leaving  yourself  
ineligible  for  competition  choose  food  first  or   nutrient  delivery  when  food  sources  are  
select  supplements  with  a  Third  Party  Testing   limited  
certification  (see  below).    

© USOC SPORT NUTRITION TEAM

Educate  yourself  before  making  decisions  (www.USADA.org)  
• There  is  a  variable  level  of  risk  associated  with  
  • Be  aware,  supplements  which  claim  fat  
supplement  use.  Vitamins  and  minerals   burning/weight  loss  and  pre-­workout  mixtures  
produced  by  reputable  pharmaceutical   are  more  likely  to  be  contaminated  with  
rd
companies  especially  those  tested  by  a  3  party   anabolic  steroids,  stimulants,  and  other  
organization  are  less  likely  to  be  associated  with   contaminants.  Always  remember  that  there  are  
inadvertent  drug  tests,  but  there  is  no  guarantee.   no  quick  fixes  for  improving  sports  
• Follow  a  dietary  plan  that  allows  you  to  adapt  to   performance.    
training  to  maximize  your  performance.  Dietary   • Do  not  take  a  supplement  just  because  a  
alterations  may  replace  the  need  for  any   teammate  or  a  competitor  is  taking  it  or  
particular  supplement.   recommends  it.  
• Consult  with  a  Sport  Dietitian  or  professional   • Do  not  take  any  supplements  that  make  claims  
who  is  familiar  with  the  WADA  Prohibited  List   that  sound  too  good  to  be  true.  Always  validate  
before  taking  supplements.     product  claims  through  non-­biased  sources.  
 
Common  Third  Party  Testing  Groups  and  Their  Testing  Measures    

Third  party  testing  groups  are  companies  that  conduct  various  levels  of  screening  to  promote  safety  and  reduce  
your  risk  for  testing  positive  for  prohibited  substances  (listed  on  the  WADA  Prohibited  List).  A  dietary  
supplement  should  be  tested  for  WADA  Prohibited  Banned  Substances  for  it  to  be  considered  for  use.  
However,  just  because  a  product  is  tested,  does  not  mean  it  is  appropriate  for  use  in  all  circumstances.  
Third  party  groups  have  varying  levels  of  detection  and  numbers  of  substances  or  analytes  that  they  test  for  in  
each  product.      
   

Measures  
   
     
Random  GMP  Audits   ü   ü     ü   ü  
 
ISO  17025  Certified  Lab   ü     ü   ü  
#  of  Screened  WADA  Banned  
    60+   146   165+  
Substances  
Toxicology  Assessment   ü   ü       ü  
Testing  of  Raw  Materials   ü   ü   ü   ü   ü  
Label  Verification   ü   ü   ü   ü   ü  
*  Analytes  are  varying  forms  of  the  same  ingredient  that  act  in  the  same  way  
 
Athlete  Recommendations:  

© USOC SPORT NUTRITION TEAM

 I R O N  
F A C T S H E E T  

THE  UNITED  STATES  OLYMPIC  COMMITTEE  

Iron  and  the  Body  

Iron  is  an  important  mineral  involved  in  the  
transportation  of  oxygen  throughout  the  body  and  
it  helps  produce  red  blood  cells  (RBC).  Iron  is  part  
of  the  protein  contained  in  RBC,  known  as  
hemoglobin.  Hemoglobin  carries  oxygen  from  the  
lungs  to  tissues,  allowing  muscles  to  stores  and   Iron  Stores  
use  oxygen  efficiently.   Poor  iron  status  (storage  and  circulating  iron)  exists  

Insufficient  iron  levels  can  result  from:   across  several  levels.    

• Low  overall  calorie  consumption   • Athletes  may  experience  mild  symptoms  when  
they  are  iron-­depleted    
• Low  animal  protein  consumption  
• Losing  iron  from  blood  loss  (menstruation,   Symptoms  of  Deficient  Iron  Stores  
injury/disease,  or  gastrointestinal  trauma)   • Breathless  or  early  fatigue  during  training    
• Poor  absorption  of  iron  due  to  interactions   • Decreased  motivation  to  train  
with  food  or  medication     • Increased  rate  of  perceived  exertion  (RPE),  
• Losses  through  sweat,  feces,  and  urine   • Decreased  aerobic  capacity  and  adaptations  
during  periods  of  heavy  training   • Decreased  time  to  exhaustion    

Importance  of  Iron  to  Performance  

Altitude  and  Iron  
The  hard  physical  demand  of  training  by  elite  
When  training  at  altitude,  athletes  typically  
athletes  increases  their  physiological  need  for  
experience  an  increase  in  production  of  RBCs  
oxygen.  
which  increases  the  need  for  iron.  
Without  adequate  iron  in  the  body,  oxygen  is  not   • If  training  is  planned  at  altitude,  test  iron  status  
delivered  effectively  to  muscles,  which  impairs   6-­8  weeks  prior  to  travel  to  ensure  there  is  time  
muscle  function  and  aerobic  capacity.   to  achieve  optimal  levels  prior  to  departure  

  • If  living  at  altitude  monitor  iron  status  regularly  

   

© USOC SPORT NUTRITION TEAM

 How  much  iron  is  enough?  
Considerations  for  Iron  Absorption  
The  Daily  Recommended  Intake  (DRI):  
Females  (18-­50  years  old)  =  18  mg/d     • Calcium  rich  foods,  tea,  coffee  and  cocoa  can  
Males  (18-­50  years  old)  =  8  mg/d  
inhibit  heme  iron  absorption  
Vegetarians  (all  ages)  =  1.8  x  DRI  
*Needs  are  much  higher  to  restore  status  if  blood   • Certain  types  of  fiber  (e.g.  phytates  and  oxalates)  
results  are  low   found  in  spinach,  kale,  walnuts,  and  almonds  can  
 
inhibit  the  absorption  of  non-­heme  iron  
Two  types  of  iron  found  in  food:  
 
• To  increase  absorption  of  non-­heme  iron  
Heme  iron  is  found  in  animal  foods  like  meat,  fish,  
and  poultry.  This  type  of  iron  is  highly  absorbed  by   containing  foods,  combine  with  foods  rich  in  
the  body.   vitamin  C  (e.g.  pineapple,  orange,  grapefruit  and  
Non-­heme  iron  is  found  in  plant  foods  like  
their  juices;;  strawberries,  peppers,  broccoli,  
legumes,  dark  leafy  vegetables,  dried  fruit,  
enriched  grains,  fortified  cereals  and  sport  bars.   tomato,  kiwis)  or  heme  iron  food  sources    
This  type  of  iron  is  poorly  absorbed  by  the  body.    
 
Iron  in  Training  Meals  and  Snacks  
Food  sources  of  heme  iron   Iron  (mg)   Iron-­rich  Meal  and  Snack  Suggestions  
Oysters  –  3  oz.   7.8  
Lean  beef  steak  –  3.5  oz.   3.8   • Include  iron  rich  foods  like  meat,  fish,  poultry,  tofu  
Egg,  whole     1.7  
Lean  pork/ham  –  3.5  oz.   1.5   in  2  meals  per  day  to  meet  recommendations  
Tuna,  cooked  –  3.5  oz.   1.1   • Pair  dried  fruits  like  figs  and  apricots  with  hard  
Salmon  or  chicken  breast  –  3.5  oz.     0.9  -­  0.8  
White  fish  –  3.5  oz.     0.4   boiled  eggs  for  an  iron  rich  snack  
    • Boost  iron  at  breakfast  by  topping  oatmeal  with  
Sources  of  non-­heme  iron   Iron  (mg)  
Fortified  cereal  –  1  cup   4.5  -­  18    1/3  c  of  raisins  
Tofu,  raw  –  ½  cup   6.65   • Make  a  vegetarian  iron  rich  brown  rice  bowl  by  
Lentils  –  1  cup   6.59  
Oatmeal,  instant  (1  pkg);;  Sport  Bar  (1)   6.30   combining    black  beans,  tofu  and  veggies  
Kidney  or  garbanzo  beans  –  1  cup   5.20  -­  4.75   • Whip  up  a  batch  of  tuna  salad  for  sandwiches  
Black  beans  –  1  cup   3.61  
Spinach,  cooked  –  ½  cup   3.21   throughout  the  week  to  ensure  daily  iron  intake  
White  pasta  or  rice,  cooked  –  1  cup   1.90   • Choose  the  highest  %  iron  fortified  cereal  (most  
Dried  figs  (4)  or  dried  apricots  (10   1.67  
halves)   Kellogg  brands)  –  check  labels  
Raisins  –  ⅓  cup   1.04    

 
Athlete  Recommendations:  

© USOC SPORT NUTRITION TEAM

 C A F F E I N E  
F A C T S H E E T  

THE  UNITED  STATES  OLYMPIC  COMMITTEE  

Caffeine  and  the  Body  

Caffeine  is  the  most  widely  accepted  and  
commonly  consumed  drug  in  the  world.  Caffeine  
activates  receptors  in  the  brain  and  body  that    
counteract  many  of  the  inhibitory  effects  fatigue  has   It’s  important  to  understand  that  every  athlete  
on  mental  and  physical  performance.  It  is  now   responds  differently  to  varying  amounts  of  caffeine,  
widely  considered  an  “ergogenic  aid”,  or  something   so  dosing  for  performance  should  be  done  
that  enhances  performance.  The  NCAA  is  the  only   gradually  and  tested  in  training  before  use  during  
organization  that  restricts  the  amount  of  caffeine  in   competitions.  Low  doses  of  caffeine  (≤3mg/kg  of  
an  athlete’s  system  by  limiting  urine  concentrations   body  weight  or  ~200mg)  have  been  shown  to  be  
to  15  ug/mL,  which  equates  to  ~500mg  caffeine  or   ergogenic  for  a  number  of  sports,  and  also  carry  
~6  to  8  cups  of  coffee  2  to  3  hours  before  an  event.   less  risk  of  side  effects.  

Caffeine  and  Sport  Performance  

Positive  Effects  of  Caffeine:       Possible  Side  Effects  of  Caffeine:  
• Enhances  endurance  exercise  performance   • Anxiety  /  nervousness  
• Improves  reaction  time,  concentration,  and  self-­ • Overstimulation  /  jitteriness  
perceived  energy  levels   • Mental  confusion  
• Low  doses  increase  energy  expenditure  and   • Elevated  resting  heart  rate  
oxygen  uptake  without  changing  perceived  effort,   • Restlessness  
exercising  heart  rate,  or  fuel  usage   • Inability  to  focus  
• Delays  feelings  of  fatigue,  and  lessens  sensations   • Gastric  irritant  
of  exertion  and  pain     • Mild  diuretic    
• Reduces  time  to  complete  a  set  amount  of  work   • Insomnia  /  disrupted  sleep  
  • Addiction  (from  overuse  and  reliance)  
*  Positive  effects  can  improve  endurance  (e.g.    
triathlon),  team  (e.g.  rugby,  soccer),  “stop-­and-­go”  (e.g.   *  Side  effects  can  inhibit  performance  in  technical  
golf,  archery),  and  short-­term,  high-­intensity  sport   sports  and  those  with  evening  competitions  if  dose  
performance  (e.g.  rowing,  sprinting).   or  timing  is  inappropriate.  
   
 
© USOC SPORT NUTRITION TEAM
Strategies  for  Using  Caffeine    
Follow  these  guildelines  to  safely  incorporate  caffeine  into  training  and  competition  with  the  help  of  a  sport  
dietitian.  It  is  not  necessary  to  limit  caffeine  consumption  leading  up  to  a  competition  in  order  gain  a  performance  
benefit.  Remember  that  caffeine  is  not  a  substitute  for  food,  which  provides  energy  from  fat,  carbohydrate,  and  
protein.  Caffeine  should  never  be  used  as  an  alternative  for  insufficient  fueling  and  recovery!  
• Timing  
o Consume  ~1  hour  before  training  or  competition.  
o For  exercise  lasting  longer  than  2  hours,  it  may  be  helpful  to  “top  up”  with  another  low  dose  of  caffeine.  
Low  doses  (80-­120mg)  during  prolonged  exercise  can  be  beneficial,  even  without  having  any  before.  
• Amount  
o Tolerance  is  highly  individualized,  but  1-­3  mg/kg  is  usually  recommended.  
o For  example,  recommendations  for  a  50  kg  (110  lb.)  female  would  be  between  50mg  -­  150mg.  
• Type  
o Test  different  sources  of  caffeine  in  training  to  determine  what  is  most  effective  (coffee,  pills,  gels).  
o Avoid  using  energy  drinks  as  they  typically  contain  high  concentrations  of  caffeine  along  with  other  
stimulants  that  could  be  derivatives  of  banned  substances  (e.g.  geranium,  ma  huang).  

Caffeine  Content  of  Common  Items  

Product   Caffeine  (mg)  
Energy  Gels/Gummies   20-­150  
 
Caffeinated  Soda  (e.g.  Cola,  Diet  Cola)   35-­115  
 
Be  aware  these  ingredients  
Caffeine  Pills   100-­200  
Bottled  Coffee  (Pre-­made)   75-­200  
(common  in  energy  drinks)  are  
Migraine  Headache  Medication   130  
also  a  source  of  caffeine:  
Brewed  Coffee  (8  oz.)   60-­150+  
 
Guarana  
Espresso  Shot  (1  oz.)   60-­200+  
Yerba  Mate  /  Guayaki  
Black  Tea  (8  oz.)   42-­110+   Guayusa  
Green  Tea  (8  oz.)   15-­50+   Kola  Nut  
Milk  Chocolate  Bar  (3.5  oz.)   12   Cacao  
*Many  of  these  items  have  wide  variations  in  caffeine  content    
due  to  preparation  methods,  even  in  the  same  restaurant  (e.g.  
coffee,  espresso,  tea).  

Athlete  Recommendations:  

© USOC SPORT NUTRITION TEAM

 A L C O H O L  
F A C T S H E E T  

THE  UNITED  STATES  OLYMPIC  COMMITTEE  

Alcohol  and  the  Athlete  

 
Alcohol  impairs  athletic  performance  mentally  and  
physically,  extending  beyond  the  night  of  drinking.  
Understanding  the  consequences  of  excessive  
drinking  and  being  mindful  of  your  alcohol  
consumption  can  help  keep  you  and  your  
teammates  healthy,  happy,  and  safe!  

 
How  does  it  affect  performance?  
Alcohol  impairs  your  ability  to  regulate  body   How  much  is  too  much?  
temperature  and  acts  as  a  diuretic,  leading  to   • Women:  >2  drinks  per  day  
dehydration.  In  combination  with  the  effects  listed   • Men:  >3  drinks  per  day  
below,  research  has  shown  that  “binge”  drinking   • Excessive  or  “binge”  drinking  =  >2  drinks  in  2  hrs  
 
alcohol  can  decrease  performance  by  as  much  as   There  is  NO  BENEFICIAL  EFFECT  of  alcohol  on  sport  
11.4%  the  day  after  drinking.  The  negative  effects   performance.  It  is  best  to  avoid  alcohol  within  48  hours  
of  alcohol  consumption  on  performance  can  last   of  training  or  competition.  
for  up  to  72  hours!    
• In  the  brain,  it  impairs  motor  skills  like  
increasing  heart  rate,  perceived  exertion,  and  blood  
balance,  coordination,  and  reaction  time.  
pressure  while  decreasing  the  ability  of  the  heart  to  
• In  muscle,  it  impairs  blood  flow,  reducing  
pump  blood  to  other  parts  of  the  body.  
muscle  strength.  The  prevalence  of  
• Hormonally,  testosterone  decreases  and  estrogen  
musculoskeletal  injury  is  30%  higher  in  
increases,  causing  fluid  retention  and  fat  deposition  
athletes  who  drink  versus  those  who  do  not.  
that  can  lead  to  weight  gain.  Low  testosterone  also  
• In  the  liver,  all  processes  shut  down  to  
impairs  the  ability  to  increase  muscle  mass  and  
prioritize  alcohol  metabolism.  This  causes  
strength.  
low  blood  sugar  and  impairs  the  use  of  fat  as  
• Sleep  quality  is  compromised.  Alcohol  disturbs  deep  
fuel,  inhibiting  positive  training  adaptations.  
sleep  cycles,  which  inhibits  muscular  repair  and  
• In  the  heart,  it  disturbs  cardiovascular  
synthesis  in  addition  to  new  skill  acquisition.  
function  (especially  during  a  hangover),  

© USOC SPORT NUTRITION TEAM

  
  Be  Smart  and  Sensible  if  You  Decide  to  Drink  
 
• Plan  in  advance:  Think  about  where  you’re  going,  who  you’re  with,  and  training  schedule  tomorrow.  
• Save  it  for  special  occasions:  Drink  when  eating  out  rather  than  at  home.  
• Eat  before  or  while  you  are  drinking:  Eating  slows  alcohol  absorption  and  the  rate  of  drinking.  It  is  also  
essential  for  recovery  and  replenishment  of  muscle  energy  stores  after  training  or  competition.    
• Pace  yourself:  Space  out  alcoholic  drinks  with  non-­alcoholic  drinks  in  between;;  this  slows  consumption  
and  assists  with  hydration  status  (especially  post  training  or  competition  the  same  day).  
• Select  low  alcohol  drinks:  Choose  lower  alcohol  beers  such  as  pilsner  or  light  beer;;  have  spirits  mixed  
with  juice  or  soda  water  and  ask  for  it  in  a  “tall  glass”  with  just  one  shot.  
• Keep  yourself  busy:  If  you’re  occupied,  you  tend  to  drink  less.  Dance,  play  pool  or  other  games;;  try  not  
to  just  sit  around  and  drink.  
• NEVER,  EVER,  EVER  DRINK  AND  DRIVE!!!  Do  not  wait  until  the  end  of  the  night;;  designate  a  non-­
drinking  driver  before  leaving  the  house,  or  take  a  taxi.  
• Remember  all  alcoholic  beverages  contain  calories.  Limit  servings  to  avoid  consuming  empty  calories.  
 

COMMON  DRINKS   CALORIES  

If  I  drink  alcohol,  I  usually  have:  
Long  Island  Regular  Coke  (8  oz)   780  
Long  Island  Diet  Coke  (8  oz)   740    
Pina  Colada  (6  oz)   380    
Mai  Tai  (4.5  oz)   350    
Margarita  (8  oz)   280  
#  drinks  per  night:______________________  
Daiquiri  (6  oz)   240  
Mojito  (8  oz)   220    
Red  bull  &  Vodka  (10  oz)   210   #  nights  per  week/month:________________  
Jager  Bomb  (5  oz)   210    
Vodka  Tonic  (8  oz)   200  
Hard  Cider  (12  oz)   190   Estimated  calories:  _____________________  
Rum  &  Coke  (8  oz)   185    
Martini  (2.5  oz)   160   Athlete  Recommendations:  
Regular  Beer  5%  alcohol  (12  oz)   140  
Red  Wine  (5  oz)   125  
White  Wine  (5  oz)   120  
Light  Beer  4.2%  alcohol  (12  oz)   110  
Vodka  or  Tequila  Shot  (1.5  oz)   105  
Sugar  Free  Red  Bull  &  Vodka  (10  oz)   105  
Vodka  Soda  (8  oz)   105  
1  Shot  of  80  proof  alcohol  (1.5  oz)   100  
 
*Serving  sizes,  and  therefore  calorie  counts,  may  vary      
 based  on  the  establishment.  

© USOC SPORT NUTRITION TEAM