I went away with one of my close friends this weekend, and not gonna lie, we didn’t eat the best (well, not in the name of health anyway). On top of that, I didn’t do my usual training that I would have done in Melbourne, and there was a lot of drinking involved. And I mean, a lot.

I’m not here to glorify drinking, but I’m also not going to tell you not to do it, because let’s be honest, that’s not gonna go down very well.

All I’m saying is be smart about your weapon of choice.

Before we begin, just bear in mind the average Australian adult’s daily intake is 8,700kj.


1 full strength beer the size of a schooner (425 ml) is approximately 650kj. If possible, choose to order pots (285ml), go light or low carb.


A glass of white (150ml) has approximately 380kj. White wine generally has a lower alcohol content than red wine, which would explain why a glass of red contains 440kj. Red wine is a good beverage choice as it also contains antioxidants which can help prevent cardiovascular diseases, formations of blood clots and slows down signs of aging. Just remember; everything in moderation, so drinking 1 or 2 glasses a day is all that’s required.


Most spirits (at a 30ml pour) whether light or dark contain roughly 410kj. Of this list, spirits contain the least kilojoules, but most people have theirs with a sugary mixer which brings its kilojoule count way up. A lot of people think if they have it with a diet/zero soft drink, it would make it better, but that’s generally not the case. Soda is the best mixer (even though it’s not the best tasting) with absolutely no kilojoules! Add a bit of lime or lemon for flavouring!


Cocktails (as delicious as they can be) can contain up to a whopping 800kj (and possibly more depending on the ingredients added). If you’re hanging for a cocktail though, choose ones that don’t have added mixers or syrups.

Now, these figures might not be that high, but that’s only if you have ONE drink. Nights out, or even knock off drinks never end up being just one.

With drinking also comes nibbling, so make sure you aren’t drinking on an empty stomach to prevent picking on unhealthy bar snacks or stopping off for a kebab on the way home.

Also remember to keep drinking water to stay hydrated (and possibly prevent that horrid hangover in the morning). A good idea is to alternate your alcoholic and non alcoholic drinks.

Again, everything should be consumed in moderation (even if I didn’t follow my own advice on the weekend).

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