You have killed your workout, the pump is actual, and your body is in need of protein. However, you are in Thailand, miles away from your kitchen or a clean-eating cafe. You pass the fifth fluorescent 7-Eleven marker of the day and ask yourself; Can you hit your macros with just the convenience store snacks?
Understand the Secrets of The Macro-Friendly Aisle Breakdown
There is no way to go through the colorful aisles without a plan. The following is your product-by-product survival guide.
a. What about Protein MVP?
This is your best friend. Search for the plain grilled version in the chilled compartment. An average pack has approximately 25-30g of protein with little carbs and fat. The herb or garlic versions are not as good as far as sodium is concerned, since they might contain much more sauce and additives. This is unadulterated muscle nourishment. Once you have found the best gym in Koh Phangan, they must guide you on the diet.
b. Learn about Liquid Foods
The refrigerated dairy is a landmine. The best choice is the Meiji Fresh Milk (High Calcium, Low Fat). To get an even larger protein hit, take the Meiji shake, labeled as High Protein(usually packaged in a tall and slim bottle). Important Hint:
Never forget to look at the sugar! A lot of protein/amino beverages, such as some types of green tea Drinks or collagen drinks, contain over 20 Grams of sugar. The Meiji High Protein has normally maintained it at less than 10g.
c. Boiled Eggs Are Always Helpful
Easy, impeccable, and counter-serviceable. Two boiled eggs provide one with approximately 12g of protein and healthy fats. Combine them with a fruit serving as a mini-meal.
d. Choose Smart Carbs
Energy or recovery- Requires complex carbs? Find the Diamond Grains cups- which are normally brown rice, quinoa, or mixed grains. They are pre-cooked, microwaveable, and are a clean, fibrous source of carbs to supplement your protein.
e. Avoid Dangerous Health Drinks
Watch out! The eye-catching wellness aisle. Energy, vitamin C, or dubious-sounding drinks marketed as healthy skin (such as most of the CC-branded or yeast-based drinks) are most commonly just straight sugar water.
This applies to most of the flavored soy milks and oat milks–read the label to see whether it has added syrup and sugar levels, which can go higher than 15g in one serving. If you are learning Muay Thai in Koh Phangan, don’t forget to keep your body hydrated.
Prepare a Cheat Sheet
Keep this in mind to add to your next post-workout scramble:
- CP Plain Grilled Chicken Breast + Boiled Egg x2 = = 37g protein.
- Meiji High Protein Shake + Small banana = approximately 25g of protein, fast carbs.
- Diamond Grains Brown Rice Cup + Packet of Tuna (off the shelf) = balanced meal.
- Greek Yogurt (when in stock, be sure it does not contain fruit syrup added) + Half a handful of Unsalted Nuts.
- Simple! All you need is two packs of chicken breast to make a gigantic and affordable protein bomb.
Tips Directly from The Experts
a. Hydrate Smart
Use water, tea that is unsweetened, or soda water. Coconut water may contain a lot of natural sugar; keep it in times of extreme dehydration.
b. Read Back Labels
In order to determine impact, use the total Carbohydrates-Fiber=Net Carbs trick. Put more emphasis on the products in which sugar is not one of the top-3 ingredients.
c. Accept that It Is Imperfect
Sometimes, the ideal snack is not present. However, when someone makes a decision on the best available option, such as plain chicken instead of processed sausage, that is still a win.
To help you with your fitness in Thailand, you do not have to make it to a fancy supplement shop. Having this guide, the humble 7-Eleven becomes less of a junk food trap and more of your dependable place to get easy, macro-conscious profits.
