Muay Thai Nutritional Way
By making a commitment to Muay Thai and/or the Muay Thai way of life, you should also embrace healthy eating habits, as the means to get the best Thai boxing training results.
If you don’t do what’s best for your body, you’re the one who comes up on the short end-Julius Erving
Coming from a stressful ‘9 to 5’ job, or a full day with the kids into an intense combat training environment is tough, especially for beginners. However, if you have yet to adopt a disciplined approach to diet, you will quickly discover that you lack the energy and recovery ability that Muay Thai demands.
With that in mind, I’m here to offer you some great ideas about nutrition that will allow you to enjoy food and feel better about yourself at the same time:
1. Drink Plenty of Water to Stay Hydrated!
Muay Thai even at the beginner’s level means a 1-2 hour session packed with punches, kicks, striking and training outside the squared circle (i.e. running, shadowboxing). As a result, you need to drink water to replace the fluids lost through sweating and to help flush out waste (toxins) from your body.
There are no hard and fast rules for how much water to drink daily, but you should definitely have access to it at your Muay Thai gym. Depending on your past experiences in sports, you may also want to add some sugar (glycogen replacement) and salt to help replace lost electrolytes that are vital for explosive muscle contractions.
Don’t forget to drink a glass of water with every meal at home, too!
2. Good Carbohydrates and Good Protein.
Carbohydrates are what give you the energy (glycogen stores in your muscles) to push through any demanding Muay Thai session. Give yourself at least ninety (90) minutes to consume a wholesome pre-workout meal that includes the following:
Fresh fruits, eggs, nuts, and low fat yogurt.
Protein is the main building-block of muscle recovery and repair between training sessions. We recommend low fat or skimmed milk, plain Greek yogurt, lean meat (e.g. chicken or turkey breast), or if really pressed for time, real protein bars – not those candy bars at the supermarket that pretend to be protein bars.
After long and especially intense Muay Thai workouts, as weird as it sounds… Chocolate milk is a good option immediately afterwards to speed up recovery (i.e. within thirty (30) minutes of completion).
Ricotta cheese with various green vegetables serves as a great snack to end the day for folks who usually work out on evenings.
3. Discover Healthy Thai Food.
While not as well known as the Paleo, Mediterranean, Wheat Belly or other diets, eating Thai food will bring you a bit closer to the ways of the original fighting warriors.
Not that you need to abandon traditional American cuisine, but Thai food is known for helping to keep regular folks lean and in fighting shape.
Thai meals are often centred on scented white rice, and can also include seafood (e.g. fish, prawns), poultry, fresh vegetables (e.g. Thai basil, cabbage, mushrooms, chili) and fruits (e.g. papaya, mangosteen, pineapple). Note the lack of emphasis on red meat.
Using these tips can make the right choices to keep your body and your mind functioning at maximum levels all day long. Train hard, eat smart, and domination the competition.
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