Turn down for what? For fitness, that’s what. Whether it’s going out for drinks with friends or just unwinding at the end of the day, the majority of us enjoy the occasional alcoholic beverage.

Unfortunately, alcohol does have a negative effect on our bodies. It inhibits the production of growth hormones and testosterone, two key components to muscle development and muscle recovery. Growth hormones are secreted while we’re asleep and because alcohol disrupts our natural sleep rhythms, it will decrease the amount of growth hormones released. Testosterone, another hormone associated with muscle growth, is the major reason why men tend to have more muscle mass than women (since men naturally produce more testosterone). When we consume alcohol, our liver produces a substance that is detrimental to the release of testosterone, decreasing the amount of testosterone produced in the body. This, in turn, results in lower muscle mass and definition.

Despite these adverse effects, we tend to occasionally indulge ourselves (I know I do). When we do decide to “turn up”, however, there are certain types of alcohol to avoid more than others. Unfortunately, beer is at the top of this list because of its high calorie content.

Yes, I know this is not what you wanted to hear but facts are facts. Regular beer has around 150 calories per serving. In addition, people tend to drink more of it because of its low alcohol content. Light beer is a better option than regular beer at 110 calories per standard drink. Liqueurs, like Kahlua or Drambui, also have a high calorie content (188 calories) and should be avoided. Alas, the worst drinks are the popular cocktails that are common in almost every bar and restaurant: Margarita (550 calories), Mai Tai (620 calories), Pina Colada (586 calories), Mud slide (556 calories), and Long Island Iced Tea (543 calories). Did you know that one 10 oz. Long Island Iced Tea has the same number of calories as a McDonald’s Big Mac? Let that sink in.

Now that you know which drinks to avoid if you’re watching your weight, here are some lower calorie choices to help you “turn up”. Wine is the most diet-friendly option at 20 calories per ounce; a glass of wine is typically 75-105 calories. For special occasions, champagne is an excellent alternative at approximately 84 calories per glass. Last, but certainly not least, are spirits like gin, rum, vodka, whiskey, tequila, brandy, and cognac. These all come in at roughly 65 calories per ounce. However, once you start mixing these with juice and other sweeteners to create cocktails, both calories and carbs can increase significantly.

So the next time you’re out with friends or even just unwinding at the end of the day, remember that certain types of alcohol are worse for you than others. The most surefire way to avoid unwanted calories is to avoid drinking entirely, but, let’s be honest, we all need a drink once in a while.

-Train insane or remain the same!