If your goal is to perform at peak levels, be aware that alcohol consumption will limit your progress. The data are quite clear that alcohol, a central nervous system depressant, diminishes athletic performance not only within hours but also within days of consumption. Alcohol also increases appetite and caloric intake, both of which are detrimental to losing body fat. There is a broad misconception that calories from alcohol are not recognized by the body and so don’t count. This is false. The calories are absolutely recognized by the body and metabolized. Just like protein, carbohydrate, and fat, alcohol calories are stored as fat when caloric consumption is above caloric needs. Current research shows that alcohol calories add to all of the other calories that you eat in the day, yet they are considered “empty” calories because they provide virtually no nutrients. Alcohol calories are also burned preferentially to the other macronutrients, so on an evening out drinking and eating you are most likely to burn your alcohol calories and store the rest of your calories as fat. And because alcohol lowers your inhibitions, when you drink and eat, all of your best intentions go out the window. While few people drink alcohol before training, it is not an uncommon practice after training. But when you consume alcohol after training, carbohydrate metabolism is altered, so recovery is not as rapid. Endocrine function and sleep are disturbed, further disrupting recovery. If you expect to perform at high levels within a day or two of your last bout of exercise, ideally don’t drink at all, or don’t drink more than one or two alcoholic beverages between bouts. Alcohol consumed before or with meals tends to increase food intake both by lowering inhibitions and enhancing the short-term rewarding effects of food. It is true that moderate alcohol intake may protect against obesity, particularly in women; however, increased alcohol consumption and dependence, as well as binge drinking, may increase risks of obesity. Most likely, you want to avoid obesity and stay as lean as possible. Except on special occasions, alcohol has no regular place in the diet of someone trying to achieve physique and performance goals.