A growing body of research shows that the ideal approach to meal timing may not be the same for everyone—especially when it comes to optimizing energy and performance. A recent article published by Outside Online and supported by leading sports nutrition experts suggests that whether it’s better to eat small, frequent meals or stick to three substantial ones largely depends on the individual’s activity level and goals (Outside Online).
For those striving to maximise athletic performance, eating habits can be just as important as the nutrients themselves. Nutrition experts reporting for Outside Online point out that food fuels athletic performance by supplying energy, aiding in recovery, and supporting the body’s critical functions during and after training. The three macronutrients—carbohydrates, fats, and proteins—all play essential roles, but timing and frequency of meals can affect how well the body absorbs and uses these nutrients.
Instead of a one-size-fits-all answer, the consensus among dietitians is that the best eating schedule depends on the type, intensity, and duration of your exercise. According to experts cited in the article, for most athletes and those regularly exercising, spreading meals and snacks throughout the day (every three to four hours) helps maintain steady energy, prevents energy crashes, improves muscle recovery, and even discourages muscle breakdown—which can undermine athletic gains. This concept, known as “nutrient timing,” is also supported by the International Society of Sports Nutrition (ISSN position stand).
However, the need for this eating strategy hinges on what you’re training for. Thai athletes training for endurance activities, such as marathons or long-distance cycling common in events like the Chiang Mai Marathon or Bangkok’s annual cycling tours, may find frequent eating essential for replenishing glycogen stores and staying energized throughout prolonged sessions. On the other hand, for those engaging in short, high-intensity workouts such as Muay Thai rounds or sprints—which are deeply embedded in Thai sports culture—regular fuelling throughout the day is often less critical.
For individuals who prefer less frequent, larger meals, experts advise focusing on balanced food choices and appropriate timing, especially around workout sessions. Meals should ideally include 45–65% carbohydrates, 15–35% protein, and 20–35% fat. For example, a typical Thai meal of rice (carbohydrates), grilled fish or chicken (protein), and a salad with dressing (fat) can fit these recommendations. Pre-workout meals, consumed one to three hours before exercise, should prioritize carbohydrates for energy, while post-workout meals should combine protein for muscle repair and complex carbohydrates to restore energy reserves.
Different types of exercise call for tailored fuelling strategies. For aerobic sessions exceeding one hour—such as extended runs on Bangkok’s greenbelt lanes or cycling across the provinces—nutritionists recommend consuming 30–60 grams of carbohydrates per hour, with extra electrolytes if exercise lasts beyond 90 minutes. Post-workout snacks focusing on complex carbs and protein, like an apple with peanut butter or a chicken wrap, can accelerate recovery.
Strength training, a growing trend among urban Thais joining fitness clubs, requires a shift in focus. Protein intake before and after workouts is paramount—experts suggest having 15–25 grams before and 20–40 grams after, within a window of up to two hours post-exercise, echoing advice frequently cited in international training circles (PubMed).
But experts stress that not every active person needs to micromanage meal timing. For moderate exercisers—like those participating in family park walks at Lumpini Park or “active recovery”—overly meticulous fuelling is unnecessary.
Recognizing signs of under-fuelling is crucial. Symptoms such as persistent fatigue, extended soreness, or “bonking”—feeling unable to physically continue—signal inadequate nutrition. Chronic energy deficiency, documented in both Thai and international student-athletes, can cause long-term issues like low bone density and hormonal disruptions (International Olympic Committee Fact Sheets), underscoring the importance of proper nourishment.
The practical lesson for Thai readers is the need for adaptation. Thailand’s diversity of physical activity, from temple fair fun runs to strenuous trekking in Chiang Dao, means no universal eating rule applies. Experts recommend being mindful of hunger cues, planning meals ahead of key workouts, and—when possible—consulting with certified sports dietitians. However, many Thais may not have access to personalized nutrition guidance due to budget or regional limitations. For these individuals, self-monitoring—paying attention to how the body feels during and after activity—can offer valuable feedback. Traditional Thai eating patterns, which typically include three meals with some snacks (for example, street-side fruit or sticky rice with mango), already align with many best practices recommended by sports nutritionists.
Looking ahead, further research is likely to clarify how genetics, metabolism, and cultural food preferences shape optimal meal timing. The latest findings encourage Thai athletes, exercisers, and even those managing busy work schedules to experiment with meal timing in the context of their own activity levels, schedule, and cultural habits. The key, experts say, is listening to one’s body and making informed adjustments—whether that means following the wisdom of three square meals, incorporating “kao tom” as a late-night snack, or trying a mixed approach based on that day’s activity.
For all Thai readers: If you regularly exercise—no matter if it’s boxing, biking, or brisk evening walks—try tracking your meals and how you feel before and after your sessions for a week. Gradually adjust the timing and size of your meals and snacks to see what best supports your energy and recovery. If persistent fatigue, soreness, or a decline in performance occurs, consider reaching out to a professional, such as a hospital-based nutritionist or a certified dietitian in your local health clinic. Above all, remember that your optimal eating pattern should fit your lifestyle, cultural tastes, and activity demands—not rigid rules borrowed from another context.
Sources: Outside Online, International Society of Sports Nutrition, PubMed: Nutrient Timing and Exercise, International Olympic Committee Fact Sheets