here is a popular saying in the fitness industry, “abs are made in the kitchen”. This applies to Muay Thai too and it’s not just about having the abs to show from Muay Thai training. Nutrition is key to achieving optimum performance in training and competition too.
It is important to train hard but also smart. By powering your training with the right nutrition, you can achieve better performance during training which is more likely to lead to gains in strength, power, cardio and form.
Beyond just minimizing eating unhealthy fast foods, here are five essential nutrition tips to improve performance for Muay Thai:
EMBRACE THE CARBS
Carbohydrates have received a bad reputation due to its counter-productivity for weight loss plans. However, carbs provide energy to power your performance during training. Muay Thai is a high-intensity sport that typically burns over 600-700 calories in an hour, requiring maximum physical efforts. The key is to not overindulge in carbs and to go for whole grains options for the best results.
Hydration is an important aspect of nutrition. The high-impact and high-intensity nature of Muay Thai training leads to rapid water loss especially in countries with hotter climates like Thailand. Proper hydration and electrolytes are important for the functioning of nerve and muscular systems.
PROTEIN IS ESSENTIAL
Protein is essential for all combat sports practitioners. Microscopic tears in muscles happen after an intense workout. This is normal and this is all part of the process of getting stronger. Muscle growth and strength gains take place when there is effective muscle synthesis with adequate dietary protein intake.
REMEMBER YOUR GREENS
Micronutrients like vitamins and minerals in vegetables or fruits contribute to a complete and nutritious diet. Vitamins and minerals are considered essential nutrients as they help in the healing process while also strengthening the immune system. Besides vitamins and minerals, dietary fiber found in vegetables helps to maintain bowel health which is crucial for whole-body health.
Besides protein, carbs and fibers, it can be beneficial to introduce supplements to the diet. The high-impact nature of Muay Thai can result in micro muscular tears or even injuries. Recovery supplements like curcumin can help in fighting inflammation, reducing muscle soreness and speeding up the recovery process.
Reprinted from https://yokkao.com/blogs/news/five-essential-nutrition-tips-for-muay-thai