Bourbon Carb Count Explained

Bourbon and Cycling: The Carb Question

Post-ride nutrition choices have gotten complicated with all the conflicting advice flying around. As someone who sometimes enjoys bourbon after a long Saturday ride and has wondered whether it wrecks nutrition goals, I learned everything there is to know about bourbon and carbs. Today, I’ll share the practical reality for cyclists watching macros.

The Short Answer: Almost Zero Carbs

Probably should have led with this section, honestly. Straight bourbon has essentially no carbohydrates. During distillation, sugars from corn and grains convert to alcohol. What’s left is spirit with minimal to no residual sugar.

A standard 1.5-ounce pour contains about 0 grams of carbs. If tracking macros or doing low-carb eating, bourbon is one of the safer alcohol choices.

But It’s Not Calorie-Free

That’s what makes calorie counting endearing to us honest trackers — bourbon still has about 97 calories per 1.5-ounce pour. Those calories come from alcohol itself, not carbohydrates. Alcohol has 7 calories per gram — almost as energy-dense as fat.

Three drinks after a ride adds nearly 300 calories. Can offset the deficit you created during your workout if not accounting for it.

How Bourbon Compares

Beer: 10-20+ grams of carbs per serving. Light beers lower but still some.

Wine: 3-5 grams per glass for dry varieties, more for sweet.

Cocktails with mixers: 20-40+ grams depending on mixer. Bourbon and Coke has significant carbs from the soda.

Straight spirits: All essentially zero carbs.

If carbs are your concern, spirits straight or with zero-calorie mixers are the low-carb choice.

The Mixer Problem

Bourbon itself is low-carb, but mixers change everything. Ginger ale, cola, sweet vermouth add significant sugar. Bourbon and Coke has the carb content of the Coke.

Zero-carb alternatives: neat, on the rocks, with club soda, or squeeze of citrus.

Alcohol and Recovery

Beyond carbs and calories, alcohol affects cycling recovery:

Impairs protein synthesis, affecting muscle repair.

Diuretic effect works against rehydration after sweating.

Affects sleep quality when much recovery happens.

None means you can’t enjoy a drink. Moderation matters, especially if training seriously.

The Practical Approach

Plenty of cyclists enjoy beer or bourbon after rides. Key is accounting honestly:

Counting carbs? Bourbon is fine — carbs are negligible.

Counting calories? Include alcohol — those calories count.

Hard training day tomorrow? Maybe go easy tonight.

Moderation is the boring but accurate answer. Occasional drink won’t derail fitness. Daily habit might.