Why eating out in Thailand can sabotage your performance as a Muay Thai athlete.
Today I want to tackle an issue I’ve never seen anyone cover: why cosntantly eating out in Thailand can sabotage your performance as a Muay Thai athlete.
Let’s be honest—eating out here is incredibly convenient. Amazing food is on every corner, often cheap and delicious. But that convenience comes at a big price, especially if you’re training for combat sports.
Training twice a day can burn an extra 1,000–2,000 calories on top of your baseline needs. Replenishing those is non-negotiable. If you’re constantly underfueling, the outcome is predictable: slow-healing injuries, overtraining, and burnout.
None of these sound fun, right? I can’t imagine anyone coming here and saying, “Hey, let’s underfuel on purpose! That sounds like fun.”
So let’s break down the issues with eating out all the time—and don’t worry, I’ll cover solutions later.
Counting calories is not necessary, but…
The first thing I do when I work with people is have them track their food for at least three days. It’s not always something they’re used to, but the results are eye-opening. Suddenly, they have real numbers to work with, and we can see exactly what needs tweaking to optimize their performance.
More often than not, people think they’re eating a lot, but in reality, they’re underfueling. Their macros—protein, carbs, and fats—are also completely off. After tracking for a while, you don’t need to log everything forever; this process builds a skill set that helps you make better choices instinctively.
But tracking is especially difficult in Thailand because of one big challenge: hidden calories and the influence of influencers.
The Age of the Influencer: Tons of Content, Zero Knowledge
Post-COVID, Muay Thai camps in Thailand underwent a dramatic shift. What once felt like a haven for dedicated athletes now looks more like a film set, with cameras and tripods everywhere as aspiring influencers document their every move. Heaven forbid you accidentally appear in their footage; it could trigger a meltdown longer than their training session.
Muay Thai’s rise in mainstream popularity brought attention to the sport, but it also unleashed a wave of influencers who know far more about algorithms than athletic performance. Their content spans everything—technique breakdowns, camp reviews, and, of course, “What I Eat in a Day” videos. Being a jack of all trades is apparently easy when you don’t understand the actual craft.
The problem? These videos often showcase chronic underfueling disguised as a Muay Thai lifestyle. Instead of saying, “Here’s how to fuel your training,” they might as well caption it, “Here’s how to burn out in record time.” It’s not just misleading—it’s actively harmful. So follow them for more nutrition advice? No thank you! And it doesn’t stop with nutrition; it extends to weight cutting, where misinformation has even more dangerous consequences.
Take one infamous case: an influencer boasting about their “research” into waterloading, recommending a staggering 11 liters of water a day. This misinterpretation of science—not even supported by the sole study on waterloading—poses serious health risks, including hyponatremia. When sodium levels in your body drop too low, it can lead to seizures, organ failure, or even death (Sawka et al., 2007). This is life-threatening territory, not another piece of content to release on Thursday night.
Nutrition and weight cutting for athletes aren’t games, and doing them wrong can have devastating effects. Yet the algorithm doesn’t reward accuracy; it rewards engagement. So how do we navigate this content minefield and make informed choices about nutrition?
How to Spot Better Content
Not all content is bad, but the good ones follow key principles. Here’s what to look for:
- Clear Goals: Does the video explain the purpose of the diet? Are they trying to lose, maintain, or gain weight?
- Activity Context: Is it a rest day, a single training session, or a double session? These factors greatly impact daily caloric needs.
- Macro Breakdown: Are they transparent about protein, fat, and carb intake? Without these 3, the content is just a list of meals without any actionable insight.
The reality is that many influencers leave these details out—not because they’re simplifying, but because they don’t know what they’re doing.
A Simple Macro Guideline
As a baseline, protein should be at least twice your body weight in kilograms, and fats should equal your body weight in kilograms. Carbs are the variable that changes based on activity level. More experienced athletes may tweak this by reducing fats to prioritize higher carb intake when in a deficit.
This is a numbers game, but it’s one based on science—not guesswork.
Why “What I Eat in a Day” Videos Miss the Mark
These videos, regardless of intent, are often strange to me. Nutrition is deeply personal. What works for one person may not work for another due to differences in activity levels, body composition, and goals.
Instead of trying to copy someone’s plate, focus on understanding the principles of fueling your own body. That’s the real takeaway: performance starts with individualized nutrition, not blindly following trends.
The hidden calories trap
Thai street food and restaurant meals often contain ingredients you don’t see: oils, sugar, MSG (not a high calorie addition but might make your weight fluctuate because it makes you hold on to water), and more. These “hidden calories” add up quickly, but they’re not where you need them most. Oils and fats push the calorie count higher without adding much protein, which is critical for an athlete.
Take Pad Thai, for example. It might look like a balanced meal, but it’s typically loaded with oil. While it might hit 400–500 calories, it only contains around 20–25 grams of protein. Eat three of these in a day, and you’ll get about 60–75 grams of protein. But how much do you really need? Roughly double your bodyweight in kilograms, which is far more than what a typical Thai meal provides.
You might try to play it smart and say “well I’ll just eat chicken and rice”. Hate to break it to you but you’ll hit about the same numbers.
So while it’s easy to think eating out will meet your daily calorie needs, it often does the opposite. You end up overconsuming fat while falling short on protein, carbs, and overall calories. Eat three of these meals a day, and you might only hit 1500–1800 calories. That’s fine for a sedentary person, but if you’re training twice a day, it’s drastically under what your body needs.
The “eating with your eyes” illusion
Here’s another problem: in Thailand, you often eat with your eyes. You see a big portion of food and assume it’s a lot. But volume and calories don’t always match up. A large serving might look impressive, but the calories—and nutrients—might still fall short. It’s easy to think you’re eating enough, but the numbers don’t always add up.
But it doesn’t stop there. Let’s break all the issues down.
Easy Life, Hard Weight Cut
As much as your life will be easy, you’ve created an issue that’ll be slowly lurking up on you. You have an empty tank, and you can’t drain an empty tank. This leads to hard weight cuts (in case you have to do one).
There are certain methods that won’t work for you or will hardly work. The fiber reduction method won’t work since your fiber intake wouldn’t have been high enough. The carb reduction method will work a little, but you’ll have to go really low carb since you aren’t eating tons of carbs to begin with.
The issue with going really low carb (< 50 grams) though is that it isn’t suited for Thai-style weigh-ins. It takes at least 24 hours to replenish glycogen; however, when you fight in Thailand, you only have about 13–14 hours between weigh-in and the fight.
A study by Bussau et al. (2002) highlights that after glycogen depletion, complete recovery requires 24 hours with sufficient carbohydrate intake (~10 g/kg body weight/day). This aligns with findings from other studies emphasizing the need for high-carb diets to restore glycogen effectively during recovery phases. The limited time window typical of Thai fight schedules makes this nearly impossible.
Hydration and Dehydration Risks
The salt reduction method will only work if you can avoid MSG at restaurants. So that doesn’t leave a lot of options that’ll actually work—besides active/passive sweating and waterloading.
However, most people do waterloading horribly wrong. They consume far more water than needed, making the experience miserable and counterproductive. We’ve already covered the potential risks of consuming way too much water, so let’s not go over it again.
If waterloading is mishandled, athletes often resort to extreme dehydration methods to shed the remaining weight. Relying solely on active/passive sweating can have serious consequences, especially when targeting water losses of 5–8% body weight.
Studies have shown that dehydration exceeding 2% of body weight significantly impairs endurance, strength, and cognitive performance (Sawka et al., 2007). For combat athletes, who rely on split-second reactions and sustained physical output, this can be the difference between winning and losing a fight.
Moreover, research by Maughan and Shirreffs (2010) warns that rapid dehydration methods, such as sauna use or exercising in sauna suits, increase the risk of overheating, cardiovascular strain, and renal damage, particularly when performed repeatedly over consecutive days.
Metabolic Damage
Beyond immediate performance risks, chronic underfueling and improper weight-cutting techniques can damage your basal metabolic rate (BMR). Prolonged energy deficits cause metabolic adaptations, where the body conserves energy by lowering its caloric burn. This makes future weight cuts more challenging and can lead to weight loss plateaus and unintended weight gain, even with minimal food intake.
Such metabolic issues are often part of Relative Energy Deficiency in Sport (RED-S), a syndrome identified in athletes facing chronic undernutrition. Symptoms include reduced metabolic rate, impaired recovery, and increased injury risk (Mountjoy et al., 2018).
Now combine metabolic damage with poor weight-cutting practices, and you’ve created a recipe for disaster. Injuries sustained during fights will take much longer to heal—not because you’re weak, but because your body is stuck in survival mode.
Speaking of survival mode, have you ever felt like you were just surviving during training? Let’s explore this in Hitting the Wall in Training.
Hitting the Wall in Training
Training while running on an empty tank is like trying to drive a car with no gas—it’s not going to end well. Yet, many athletes in Thailand do exactly this, especially when their diet relies entirely on eating out. Most of these same athletes drink only plain water during training sessions, which doesn’t provide the electrolytes or energy their bodies desperately need.
The result? Mid-session, they hit a wall. You’ll see them questioning their existence, barely surviving the rest of the workout on sheer willpower. Sure, it might sound like some heroic act of toughness, but it’s not—it’s completely avoidable and downright unnecessary.
I know what you’re thinking: “But [insert random influencer’s name here] said that pushing through like this builds mental strength!” Or maybe you’re picturing some gritty, black-and-white quote about hard work plastered over a photo of a sweaty fighter. Guess what? That makes it even more idiotic.
Fueling your training isn’t just about avoiding the crash—it’s about building a foundation for peak performance. Why make your life harder when proper nutrition can make training easier and enhance your results? There’s nothing noble about sabotaging your progress because of bad advice or a misguided attempt to be “tough.”
Whether it’s poor protein intake, the wrong balance of carbs, or forgetting fats entirely, these mistakes are all too common—and totally fixable. Let’s dive into the specifics and ensure you’re fueled for success while making the most of your time in Thailand.
Eating out in Thailand: the Macro breakdown.
In this section we’ll cover the 3 main macros
- protein
- fats
- carbs (fiber will be covered under this as well)
Let’s dive into it.
Protein
We already established that you need to consume at least 2 grams of protein per kilogram of body weight daily to ensure proper recovery and muscle maintenance. However, the typical diet in Thailand poses a challenge to meeting these needs—especially for athletes. The majority of people eat 2 to 3 meals per day, and if you’re relying on standard restaurant portions, a single meal often contains about 100 grams of meat, which translates to roughly 25–30 grams of protein per meal. Even at three meals a day, this leaves you far short of your target.
This protein shortfall is more than just an inconvenience; it has real consequences. Research has shown that diets chronically low in protein are linked to muscle loss (sarcopenia) and impaired immune function, especially in populations with higher physical activity demands (Wolfe, 2006). For example, athletes who do not consume enough protein experience decreased muscle mass, longer recovery times, and a greater susceptibility to injury (Phillips, 2014).
For the general population in Asia, where protein consumption is often inadequate, these dietary habits contribute to health issues such as reduced muscle mass and delayed recovery. For athletes training intensively, the impact is amplified: insufficient protein hinders recovery, reduces performance, and increases the risk of injury (Phillips, 2014).
The solution lies in consciously increasing protein intake. If you’re eating out, doubling up on protein-rich dishes—like grilled meats, adding eggs or beans or adding snack during the day like yogurt, milk—can help bridge the gap. Alternatively, incorporating a supplement such as protein shakes can ensure you meet your daily targets without drastically altering your routine. With protein shakes you’re better off bringing them from back home. Supplements in Thailand are quite pricey due to most of them being imported.
You can find protein-rich snacks easily at 7/11, which is ubiquitous in Thailand, and grilled meats are available at nearly all street restaurants. However, regularly eating large amounts of meat at restaurants can increase your food bill quickly. To avoid that, try including some protein-rich snacks between your meals—this is especially helpful for recovery after training.
Fats
Fats are essential for overall health, but they’re also the most calorie-dense macronutrient. While protein and carbs provide 4 calories per gram, fats provide a whopping 9 calories per gram. This means that fats take longer to digest and can be tricky to manage if you’re trying to hit specific energy goals. Fats play a crucial role in energy production, brain function, and hormone regulation, which is why they shouldn’t be overlooked (Simopoulos, 2002).
However, the issue arises when people overconsume fats to compensate for inadequate protein or carbs in their diets. In combat sports, which are highly glycolytic (meaning they primarily use carbs as fuel), the overconsumption of fats can actually hinder performance (Burke, 2015). This is particularly problematic when eating out in Thailand, where street vendors often favor fattier cuts of meat—primarily because they are cheaper. The downside of this is that higher-fat meats typically contain less protein, which creates a nutrient imbalance. To make matters worse, many of these dishes are prepared with seed oils, which have been linked to inflammation and poor health outcomes when consumed in excess (Crawford, 2010).
So, what’s the solution? Opt for leaner cuts of meat whenever possible and focus on grilled options. Street food can be delicious, but it often includes added seed oils for preparation. While eating a dish like Pad Thai or curry once in a while won’t harm your health, consuming it multiple times a day can start to add up. Instead, focus on healthy fat sources such as nuts, seeds, nut butters, eggs, and milk (if you can tolerate it). These provide more balanced fats that support energy needs without overloading your system.
The goal is to strike a balance. Make smarter choices while eating out so that you’re not bogged down by excess fat. And remember, there’s nothing wrong with enjoying a Pad Thai or any other dish now and then. I enjoy those as well—it’s the frequency that makes the difference.
Carbs: The King Macro
Carbs are the king of macros when it comes to fueling performance. They’re the body’s preferred energy source for high-intensity training, particularly in glycolytic sports like Muay Thai, which demand short bursts of energy. While some claim carbs aren’t essential for survival, that argument misses the point. Your goal isn’t mere survival—it’s to perform at your best. For peak performance, carbs are non-negotiable.
Carbs and Cortisol
Carbs do more than fuel your workouts; they also help manage stress. Consuming carbs lowers cortisol levels, the body’s primary stress hormone. Lower cortisol means better recovery, improved mood, and even enhanced sleep quality. This is why eating carbs before bed can make you sleep like a hibernating bear. On the flip side, intense training spikes cortisol. And while you might blame your cortisol levels on your toxic ex-girlfriend or current girlfriend, the truth is that training itself is a significant contributor to stress. Without adequate carbs to balance this out, burnout is almost inevitable.
Carb Needs for Fighters
For fighters, a high-carb diet is non-negotiable. Carbohydrates are your body’s primary fuel source for high-intensity efforts, especially in glycolytic sports like Muay Thai, where quick bursts of energy are crucial. The minimum amount of carbs you should consume is 3 grams per kilogram of body weight daily. For example, following this principle, a 70 kg athlete would need around 210 grams of carbs.
However, this is the bare minimum. Fighters often require between 5 and 10 grams of carbs per kilogram to sustain energy demands, depending on training intensity, frequency, and whether they’re in a calorie deficit. Research by Thomas et al. (2016) suggests that carbohydrate needs increase significantly during periods of high training loads or intense sparring sessions. For instance, a fighter with multiple daily training sessions might approach the higher end of this range.
It’s important to note that these are generic guidelines, and individual needs can vary. While the upper limit of 10 grams per kilogram is rarely necessary, even for elite fighters, most athletes will perform best somewhere in the mid-range. Avoid aiming for the bare minimum or going overboard. Instead, adjust your intake based on your energy output and recovery needs.
Personal experience also plays a role. While I’ve never reached 10 grams per kilogram, nor have the athletes I’ve worked with, these ranges provide a useful benchmark. Use them as a guide but remain flexible in response to your performance and recovery feedback.
Carb Timing for Maximum Performance
Proper carb timing can elevate your performance and recovery.
- Pre-Workout: Consume easily digestible carbs like fruit or sports drinks 60–90 minutes before training to top up glycogen stores.
- Intra-Workout: For sessions lasting over 90 minutes, consider carb-rich options like gels or sports drinks to maintain energy levels.
- Post-Workout: Replenish glycogen and kickstart recovery with a meal or snack containing carbs within one hour of finishing training.
This distribution helps mitigate training-induced cortisol spikes, ensuring that your body recovers effectively while minimizing burnout risk.
Carb Sources: Keep it Local and Simple
In Thailand, carb-rich foods are widely accessible. Staples like rice, noodles, and fruit are excellent sources, while quick options such as smoothies, candy, or sports drinks can be handy for snacks or intra-workout fueling. Be mindful of avoiding overly complex carbs close to workouts, as they can cause digestive discomfort.
By strategically incorporating carbs throughout the day, you can ensure that you’re not just surviving but thriving in your training and fights. Proper fueling is about making carbs work for you—because when they do, you’ll perform at your peak.
Practical Solutions
To meet your carb needs in Thailand, take a structured approach:
- Breakfast is king: Avoid going into a training session on an empty tank. Eat carbs pre workout and use intra-workout carbs such as sports drinks, gels, or easily digestible snacks. Water alone won’t replenish glycogen stores, so pairing hydration with carbs is critical.
- Post-Workout Recovery: After training, aim for a carb-rich meal within 30–60 minutes. For most, this will be around 10 a.m. in Thailand. Follow up with another meal around noon.
- Pre-Workout Snack: About 60–90 minutes before your second session, eat a simple, fast-digesting carb source like fruit, candy, or a sports drink. Avoid complex carbs close to workouts, as they can cause digestive discomfort.
- Additional Snacks: Incorporate carb-heavy snacks between meals and post-workout. Options like fresh fruit, honey, rice cakes, or even a smoothie can help keep glycogen levels topped off.
- Adjust Based on Goals: If your weight is stable, focus on fueling performance without restraint. If cutting weight, scale carbs to match your caloric deficit while prioritizing training recovery.
Final Thoughts
Structuring your day around 5–6 meals with a focus on carb timing is key to fueling your performance and recovery. This steady intake ensures your body is consistently energized, prepared for peak performance, and primed for optimal recovery.
Carbs aren’t just fuel—they’re also stress managers, helping to keep cortisol in check while supporting better recovery and sleep. By incorporating accessible options like fresh fruit, candy, or sports drinks into your routine, you can keep it simple yet effective.
Remember, nutrition is a powerful tool. Use it wisely, fuel with purpose, and let your performance do the talking.
Fiber: To Eat or Not to Eat
Fiber is an essential component of a healthy diet, but its role can be somewhat nuanced, especially when it comes to performance and weight cutting. The typical recommendation is about 14 grams of fiber per 1,000 calories, which works for many people (Burke et al., 2011). However, this might not be ideal for everyone. Some individuals may find that a higher fiber intake causes digestive issues, such as bloating, gas, or constipation, which can affect training performance (Burd et al., 2012).
How Fiber Affects You:
It’s crucial to experiment and find an amount that works for your body. More fiber doesn’t always mean better results, especially if it causes digestive problems. While the Thai diet is typically lower in fiber (unless you’re eating papaya salad every meal), adding high-fiber foods can be beneficial if you tolerate them well (Maughan & Shirreffs, 2010).
Good Sources of Fiber:
If you’re looking to increase your fiber intake, here are some high-fiber options that are easy to include in your diet:
- Raspberries (very high in fiber)
- Guava (very high in fiber)
- Avocado (very high in fiber)
- Nuts and seeds
- Beans
- Vegetables (though their fiber content varies)
- Fruits
Practical Tips:
When experimenting with fiber, it’s a good idea to start slowly and gradually increase your intake to monitor how your body responds. For example, if you’re adding more fiber to your meals, consider tracking how each food affects your digestion and overall performance. Some athletes find success by gradually increasing fiber over a few days rather than drastically changing their diet all at once (Burd et al., 2012).
The key here is to listen to your body. Aim to include fiber sources that you can tolerate without impacting your performance negatively. It’s not about eating everything in the rainbow—focus on the foods that work best for your digestive system. If a food rich in fiber makes you constipated or causes bloating, it’s probably better to switch to another option, like switching from beans to guava, for example.
Important Note:
Many dietitians recommend reducing fiber intake during weight cuts to improve gut clearance and make the process more efficient. However, the scientific evidence supporting this practice is inconclusive. Some individuals may benefit from a reduced fiber intake, while others see little to no effect.
In Conclusion: Practical Advice and My Opinion
We’ve covered a lot in this guide, from fueling performance to navigating the challenges of eating in Thailand. The key takeaway is that while eating out can be convenient and inexpensive, it often comes at the cost of suboptimal performance. Proper fueling requires attention to detail, and that can quickly increase your food budget.
For those not worried about expenses, eating out remains a viable option if you choose wisely and communicate your needs clearly. However, if you’re on a budget or cutting weight, cooking your own meals is the way to go. It doesn’t take a Michelin chef to prepare simple, delicious meals, and you’ll quickly adapt to the process. This control over your diet becomes especially important during weight cuts.
From personal experience, I rarely eat out during weight cuts. Over all my cuts, I’ve eaten out just three times, always at places I trusted and where I could specify exactly what I needed—mainly ensuring no MSG. But this approach takes preparation and discipline, so it’s not for everyone.
Performance nutrition isn’t rocket science—it’s simple but requires commitment and time to master. Unfortunately, many people skip this learning phase and spread misinformation, especially on social media. Here’s a tip: if someone is shirtless in a nutrition video, odds are they’re trying to impress with their looks rather than their knowledge. Save your time and scroll past.
Ultimately, fueling your performance is about finding what works for you, whether that’s cooking at home, carefully selecting where you eat out, or balancing both. Take the time to understand your needs and make informed choices. The time you invest in understanding and preparing your nutrition will pay off in your performance, both in the gym and beyond.
Nutrition Coaching
Over the years, I’ve helped fighters heal their metabolism, lose weight effectively, and fuel their bodies for peak performance. If you’re struggling with weight loss, underperforming due to poor nutrition, or dealing with a damaged metabolism, send me a message with the word “nutrition” on Instagram to get started.
In my 3-month coaching program, I’ll guide you through:
- Healing your metabolism.
- Losing weight sustainably without burnout.
- Cutting weight safely for a fight.
- And much more.
Spots are limited—I only take on 3 clients every 3 months to provide focused, personalized support. Don’t wait; claim your spot today!
Training and Fighting in Thailand
Dreaming of training or fighting in Thailand? One of the biggest mistakes fighters make is not understanding Thai culture before they arrive.
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Until next time.
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References
- Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(sup1), S17-S27. https://doi.org/10.1080/02640414.2011.585473
- Burd, N. A., Hamer, H. M., & van Loon, L. J. (2012). Dietary protein and amino acids in the prevention and treatment of sarcopenia. Nutrition Reviews, 70(9), 563-576. https://doi.org/10.1111/j.1753-4887.2012.00525.x
- Maughan, R. J., & Shirreffs, S. M. (2010). Development of individual hydration strategies for athletes. International Journal of Sport Nutrition and Exercise Metabolism, 20(2), 152-160. https://doi.org/10.1123/ijsnem.20.2.152
- Sawka, M. N., Cheuvront, S. N., & Carter, R. (2007). Human water needs. Nutrition Reviews, 65(6), S30-S39. https://doi.org/10.1111/j.1753-4887.2007.tb00306.x
- Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528. https://doi.org/10.1016/j.jand.2015.12.006
