#MuscleGrowth

As an increasing number of fitness enthusiasts in Thailand and worldwide re-evaluate their lifestyle habits, new research and expert insights are shedding light on a question long debated in gyms and among runners’ circles: Does alcohol hinder muscle growth and athletic performance? A growing body of evidence reported by major health outlets like Women’s Health points to a nuanced but increasingly clear answer—yes, alcohol can negatively affect muscle recovery and growth, and even moderate drinkers may benefit from rethinking their drinking habits, especially when training for peak performance (womenshealthmag.com).

Exercise routines across Thailand may soon get a shakeup, thanks to new advice from world-renowned exercise scientist Dr Mike Israetel, who recently called out five common gym moves as “a waste of time” in a MensHealth UK feature dated April 10, 2025. Dr Israetel—co-founder of Renaissance Periodization and a respected figure in the global fitness community—argues that smarter exercise choices can lead to greater muscle growth and injury prevention, a claim especially relevant for fitness enthusiasts and trainers navigating Thailand’s fast-evolving wellness landscape (MensHealth UK).

Incorporating 100 grams of protein into your daily diet can have significant benefits for your body, as explained by Trista Best, a registered dietitian in the United States. Consuming this level of protein daily supports muscle growth and repair, boosts metabolism, and helps preserve muscle mass while losing fat. This report examines the impact of increased protein intake and why it matters to Thai readers interested in optimizing their health and fitness routines.

In the burgeoning world of nutrition science, protein consumption has surged to the forefront, revealing insights into how a daily intake of 100 grams of protein can be transformative for the human body. U.S.-based dietitian Trista Best outlines how such a protein-rich diet benefits muscle growth, metabolism, and fat loss. This nutritional strategy can prove particularly advantageous for individuals in Thailand interested in optimizing their health and fitness routines.

The physiological role of protein is well-established, with essential amino acids acting as the building blocks for muscle protein synthesis (MPS). Consuming 100 grams of protein daily facilitates MPS, crucial for muscle repair and growth, especially following exercise. Best emphasizes, “Protein intake plays a crucial role in muscle growth, metabolism, and fat loss. It provides the essential amino acids needed for muscle protein synthesis, helping repair and build muscle tissue, especially after physical activity.” This dietary approach can significantly benefit athletes and fitness enthusiasts in Thailand, where sports such as Muay Thai and sepak takraw demand optimal muscle performance.

In recent developments, a valuable resource has come to light for those seeking to enhance muscle growth without relying solely on supplements. A recent article highlights the eight foods that naturally contain high levels of creatine, an organic compound instrumental in energy production and muscle health. This discovery may be particularly appealing to Thai athletes and fitness enthusiasts who are looking to augment their diets with nutrient-dense options.

The significance of creatine cannot be overstated as it is a cornerstone in the fitness community, known for its ability to boost muscle gains, enhance exercise performance, and facilitate recovery. While creatine is often consumed in supplement form, this article illustrates that it can also be sourced from everyday foods—especially certain types of seafood and meats—offering a tasty alternative that may benefit brain function, improve glucose control, and slow age-related muscle loss.