A good Muay Thai diet boosts performance with proper macronutrients, hydration, meal timing, and supplements. Key foods before and after training aid energy and recovery. Avoid unhealthy options to stay lean and strong, essential for mastering this demanding martial art.

Building One of the Island’s Largest Clean Energy Systems
At Punch it, we have always tried to think one step ahead. Building a modern Muay Thai facility on Koh Samui is not only about the gym, accommodation or equipment. It is also about creating the infrastructure that keeps everything running reliably for our guests and our team.
Today, Punch it operates one of the larger solar energy setups on Koh Samui. Across our facilities, we use five solar systems that work together as part of our overall energy concept.
For us, this is not only about saving electricity costs. The bigger goal is independence, reliability and long-term sustainability.

Why Solar Became an Important Part of Punch it
When we started planning the new Punch it Village, electricity quickly became one of the most important topics.
Our new project includes accommodation, the Fitness Center and headquarters, pool villas, apartments, the restaurant and the new Muay Thai Gym. All of these facilities require electricity every day.
Air conditioning, refrigerators, lighting, Internet, water systems, gym equipment, offices and many other parts of the business depend on a stable power supply.
At the same time, Koh Samui continues to grow quickly. New hotels, villas, businesses and residential projects are being built all over the island. That also means the demand for electricity will continue to increase.
For us, it was clear that relying only on the public electricity supply was not the best long-term solution.
Power Cuts Were One of the Main Reasons
Electricity on Koh Samui normally works well, but power cuts still happen almost weekly.
Sometimes they only last a short time. On other occasions, larger maintenance work or problems with the electricity infrastructure can result in much longer interruptions. For a private house, a few hours without electricity might be inconvenient. For a business like Punch it, it can affect much more.
Without electricity:
- Internet stops
- Refrigerators and freezers stop working
- Offices cannot operate normally
- Lighting and equipment are affected
- Accommodation guests lose important services
- Parts of the business as POS can no longer operate normally
Our goal is not to promise that a power cut can never affect us. Our goal is to reduce the impact as much as possible.
This is where solar power combined with battery storage becomes especially valuable.

Generator or Solar?
During the construction planning, we had to make an important decision. One option was to install a large diesel generator.
A generator would provide backup electricity during a power cut, but it would also require a large installation area and a substantial diesel tank. Most of the year, the system would simply wait for the few situations when it was actually needed.
The other option was to invest that money step by step into solar energy. For us, solar made much more sense. Instead of investing only in an emergency solution, we could build infrastructure that produces electricity every day. It reduces our dependency on the grid, supports the business during outages and uses a resource Koh Samui has plenty of: sunlight.
Watch the story behind our solar decision
Five Solar Systems Working as One Energy Concept
Today, we have five solar installations across the Punch it facilities. We do not really look at them as five separate projects. Together, they form our Punch it energy system. Four of the five installations include battery storage. The existing Muay Thai Gym system is currently the only one without batteries but the new one we also run with batteries.
This means large parts of our operation can store solar energy during the day and use that energy later when required. One of our largest installations at the Fitness Center and Hotel uses 80 kW inverters together with a 100 kWh battery system.
Across the newer Punch it Village buildings alone, we have already installed hundreds of solar panels. More than 250 panels with 650 watt capacity were installed across the Fitness Center and hotel area, with another 120 panels added for the villas and apartments. And the system continues to expand together with Punch it Village.
What Our Real Solar Data Shows

Solar energy sounds good in theory, but for us the most important thing is how it performs in real daily operation. Our monitoring systems show that individual parts of Punch it can generate more than 200 kWh of solar electricity on a good day. The Fitness Center system alone recorded a solar contribution of more than 10 MWh during a month.
Other Punch it systems also generate significant amounts of energy every month. The exact production changes depending on weather, cloud cover, season and electricity consumption, but the numbers clearly show that solar has become a meaningful part of our total electricity supply. In strong months, the total Punch it solar infrastructure can also reduce our electricity expenses by more than 100,000 THB. But again, the financial saving is only one part of the reason we built it.
The more important benefit is having our own energy available when we need it.
Why Battery Storage Makes the Difference
Solar panels alone do not automatically protect a business from a power cut. This is something many people do not realize.
A traditional on-grid solar system normally depends on the public electricity network. If the grid goes down, the solar inverter can also shut down even while the sun is shining.
Battery-supported systems work differently. During the day, solar energy can be used directly and excess energy can be stored in batteries. When the public electricity supply is interrupted, the battery system can continue supplying important parts of the facility.
This is why battery storage became such an important part of our newer installations. We already learned this from our earlier Punch it Healthy Café system, where battery backup allowed us to keep important equipment running even when the public electricity supply was unavailable.
Watch our earlier Punch it Healthy Café solar video
Koh Samui Is a Very Good Location for Solar Energy
Another reason solar makes sense for us is simple: Koh Samui has a lot of sun. We calculate with more than 2,500 usable sunshine hours per year on Koh Samui.
Compared with many European locations, this creates very good conditions for producing solar energy throughout the year.
At the same time, electricity demand on the island continues to increase. For me, this makes solar not only an environmental decision, but also a practical long-term investment in our own infrastructure. Instead of waiting to see how the island develops over the next ten years, we prefer to prepare our business now.

Sustainability Has to Work in Real Life
Sustainability is often used as a marketing word. For us, it only makes sense when it also works in everyday operations. Our solar systems have to power real buildings, real air conditioners, refrigerators, offices, accommodation and training facilities.
They have to support a business that operates every day. This is why our approach is practical. We are not trying to disconnect everything from the public electricity network immediately. We are building the system step by step and combining grid electricity, solar production and battery storage in a way that works for the Punch it facilities.
The goal is simple:
- Produce more of our own electricity
- Store more energy locally
- Reduce dependency on the public grid
- Reduce the impact of power cuts
- Use less diesel backup infrastructure
- Build a more sustainable operation for the future

Building Punch it for the Next 10 to 20 Years
When we build something at Punch it, I do not want to think only about what we need today. The Punch it Village is a long-term project.
The buildings, electrical infrastructure and solar systems should still make sense many years from now. Koh Samui will continue to develop. Electricity demand will increase, technology will improve and battery systems will continue to evolve.
That is why we prepared our buildings and roofs for further solar expansion from the beginning. The systems we operate today are not the final stage. As Punch it Village grows and the remaining construction is completed, we plan to continue expanding our own renewable energy infrastructure.
More Than Solar Panels
For us, the Punch it solar project represents something bigger than panels on a roof. It reflects how we want to develop Punch it.
Modern infrastructure, long-term thinking, sustainable technology and a better experience for the people who train, stay and work with us.
We cannot control every power cut on Koh Samui. But we can prepare for them. And instead of relying only on diesel generators or waiting for the island infrastructure to develop, we decided to use the sun that shines above us almost every day.
For me, that is exactly how Punch it should grow: practical, independent and prepared for the future.
Thousands of fighters and trainers are unemployed with no hope or goals. It’s time to help and get them back to the stadium.
Stamina is the physical and mental capacity to sustain stressful activity. In the world of Muay Thai, building stamina is also very important to perform better and endure extreme activity. Improving your stamina will enable you to push longer and harder during endurance exercise, and helps you move faster without tiring.




