The Athleat blog
Nutrition, training and meal prep, without the nonsense.
Healthy 7-Eleven food in Thailand: high-protein picks
Stuck at 7-Eleven? How to build a high-protein, lower-sugar meal or snack from what's on the shelves in Thailand, and how to read the Thai nutrition label.
Healthy meal delivery in Bangkok: how to choose
Comparing healthy meal delivery in Bangkok? What to check before you pay: real macros, portions, freshness, delivery area, flexibility and price per meal.
High-protein breakfast ideas: 30 g of protein before 10 a.m.
Easy high-protein breakfast ideas with 25 to 40 g of protein: eggs, yogurt, overnight oats, protein pancakes and quick options for busy mornings in Bangkok.
How to count macros: a simple guide for beginners
What are macros, how do you calculate yours, and how do you track them without weighing every meal? A step-by-step beginner's guide to protein, carbs and fat.
Training in Bangkok heat: how much water do you need?
How much water should you drink when you train in hot weather? Sweat rates, a simple test to measure yours, when you need electrolytes, and signs of dehydration.
Is rice bad for weight loss? What actually matters
Do you need to stop eating rice to lose weight? Calories in a plate of rice, white vs brown, portion sizes, and how to keep rice in a fat-loss diet.
Muay Thai diet: what to eat when you train like a fighter
Training Muay Thai in Thailand? How much to eat, protein and carbs for two sessions a day, what to eat between sessions, and why crash weight cuts backfire.
Thai food calories: pad thai, khao man gai, kaprao and more
How many calories are in pad thai, khao man gai, pad kaprao, som tam and other Thai favourites? Typical ranges, what makes them heavy, and lighter ways to order.
What to eat before and after a workout
What should you eat before and after the gym? Simple timing rules, how much protein and carbs, and easy meal examples for morning, lunchtime and evening training.
Why expats gain weight in Thailand (and how to stop it)
Moved to Thailand and gained weight? The real reasons: sugary drinks, beer, oily food, delivery apps and less walking in the heat, and how to fix each.
Cutting vs bulking: how to adjust your meals
Whether you want to lose fat or gain muscle, the plan is the same food with different amounts. Here's how to set calories and protein for each goal.
Eating healthy in Bangkok when you're busy: a practical meal prep guide
Street food, late nights and long commutes make clean eating hard in Bangkok. Here's how to plan your week, store meals safely in the heat, and stay on track.
How much protein do you really need to build muscle?
A simple, science-based guide to daily protein for muscle gain, how to split it across your meals, and what that looks like in real food.
Hungry yet?
High-protein meals cooked fresh in Bangkok, macros on every box.