A Muay Thai workout is very intense and it can easily burn over 1,000 calories. It takes a lot of discipline to be a Muay Thai practitioner. It involves making healthy lifestyle choices. Meals are an important aspect of training. Practitioners should have a nutrient-packed pre-workout and post-workout meal. Part of any good workout meal is hydration. Having a solid drink before, during, and after training is essential as it replenishes all the fluids and nutrients that have been lost during the session.
Benefits of Hydration in Muay Thai
Hydration is extremely important for Muay Thai athletes. Practitioners can stay properly hydrated with water or other drinks. Hydration should always occur during pre-training, during training, and after training.
Muay Thai athletes should consume at least 500 ml of fluids 30 minutes before training. During training, athletes should consume 250 ml of fluid every 15 minutes. The amount of fluid will also depend on body weight, training intensity, and the climate. After training, athletes should be able to rehydrate quickly.
Training for Muay Thai, especially when done in Thailand where the weather is hot and humid, can accelerate fluid loss. That is why it is essential to replace lost fluids with liquids. During a Muay Thai workout, the body loses many essential minerals and electrolytes. These should immediately be compensated with the proper drink.
Recommended Drinks for Muay Thai athletes
source: just-drinks.comThe use of isotonic powders is recommended for athletes, especially during intense training that exceeds more than an hour. Click To Tweet
- Isotonic Drinks
The use of isotonic powders is recommended for athletes, especially during intense training that exceeds more than an hour. In days like these, normal water may be insufficient. When athletes undergo intense training, they usually sweat excessively. The body loses important minerals and electrolytes and they need to be compensated right away.
- Green Tea Extract
Green tea extract has numerous benefits for athletes who are undergoing training. First of all, it is an excellent source of antioxidants. It also reduces inflammation, improves brain function, and increases metabolism. It also helps in the fat burning process.
source: phillymag.comWhen it comes to hydration and rehydration, water is still the most recommended source. Click To Tweet
When it comes to hydration and rehydration, water is still the most recommended source. When training in a hot climate, water should be consumed with mineral salt. For every 1 Liter of water, ½ to 1 teaspoon of salt should be added. Sea salt, Himalayan, or Celtic salt should be used. Studies say that adding a small amount of sodium to drinking water has a significant effect on preventing performance losses.
- Sports Drink
Sports drinks contain more sugar than other fluids. However, the liquid carbohydrates found in most sports drinks aids in replenishing energy quickly. It also replaces electrolytes immediately and it helps in protein absorption. Another good thing about sports drinks is that it is readily available in most convenience stores and groceries.
- Coconut Water
Coconut water is widely available in Thailand, so Muay Thai trainees in the country won’t have a hard time looking for it. In countries where fresh coconut is not available, practitioners can purchase bottled coconut water, found in major food stores. Since it is made up of 95% water, coconut water is refreshing and thirst-quenching. It contains more potassium compared to regular sports drinks. It also has less sugar and calories. When you’re in Thailand or other tropical countries, you can easily buy a fresh coconut from street vendors.
- Electrolytes Powder
Electrolytes powder come in sachets and can be purchased in major pharmacies. Electrolytes powder is relatively cheaper than sports drinks, and it also contains less sugar. It is also easy to drink – just mix it with a bottle of water and it is ready to drink.
Many Muay Thai practitioners drink smoothies that are loaded with vitamins, minerals, and other nutrients that could replenish lost potassium, calcium, and minerals that were lost during the workout. Smoothies should have proper ingredients that will aid in your body’s recovery.
Smoothie Recipes for Muay Thai Practitioners
Here are some recommended smoothie recipes for Muay Thai practitioners:
- Strawberry and Banana Smoothie
This post-workout smoothie recipe is beneficial for the body because the fruits (strawberries and bananas) are filled with healthy sugars and potassium, which keeps the immune system strong and keeps the heart healthy. Kale and carrots provide vitamins A and C, while flaxseeds have omega-3 fatty acids and antioxidants. Ginger aids with muscle soreness. The yogurt and almond milk are both excellent sources of protein as well as Vitamin A, Calcium, Copper, Riboflavin, Vitamin E, and Vitamin D. They are also low in calories and are easy to digest.
- 3-5 pieces of strawberries
- 1 banana
- 1 carrot, chopped
- 1 carton of Greek Yogurt
- A handful of spinach or kale
- 1 cup of almond milk
- Ginger pieces, shredded
- Mix all the ingredients together in a blender.
source: iheartnaptime.netkale is one of the healthiest vegetables on the planet, it also contains bananas, an excellent source of potassium Click To Tweet
- Kale, Banana, and Blueberry Smoothie
This pre-workout smoothie is perfect for Muay Thai practitioners. Aside from containing kale, which is one of the healthiest vegetables on the planet, it also contains bananas, an excellent source of potassium, and blueberries, which aid in general cognitive ability and helps improve the muscular rate of recovery. Cocoa nibs, another key ingredient, contain magnesium, which is proven to enhance exercise performance.
- Raw honey
- Cocoa nibs
- .25 grams of hemp protein
- One banana
- Fill a quarter of the blender with water. Add the kale first, then the hemp seeds and the banana. Blend until smooth. Add the other ingredients until it achieves the desired smoothie consistency.
- Cucumber Smoothie
This post-workout smoothie is very refreshing, a great way to hydrate after an intense Muay Thai session. It contains refreshing and yummy cucumber with a small amount of ginger to reduce muscle pain which is caused by exercise. It also contains chia seeds, a proven super food which promotes endurance. Chia seeds have proteins, carbohydrates, vitamins, and minerals. This smoothie contains creatine, a supplement proven to increase exercise capacity and promote lean body mass for athletes.
- A pinch of ginger
- Cilantro to taste
- 1 teaspoon of chia seeds
- 5 grams of creatine
- 1 piece of cucumber
- 2 big tablespoons of kefir or Greek yoghurt
- Coconut water or filtered water
- Fill a quarter of the blender with coconut or filtered water. Add cucumber and Greek yoghurt. Blend until smooth, and then blend the other ingredients until it reaches smoothie consistency.
source: allrecipes.co.ukMedjool dates are good for maintaining potassium levels and in soothing sore muscles. Click To Tweet
- Protein-Packed Smoothie
This protein-packed smoothie will fuel an intense Muay Thai workout, so it is recommended to take this before an intense session. This recipe can be modified by adding the athlete’s favourite protein powder. Medjool dates are good for maintaining potassium levels and in soothing sore muscles. They actually contain 50% more potassium compared to bananas. These types of dates also contain a lot of fibre, which keeps the digestive tract healthy and prevents cardiovascular disease.
- 1 tablespoon peanut butter
- 1 cup kale
- 2 soft Medjool dates
- 1 banana
- 1 cup almond milk
- 2 tablespoons cacao powder
- 1 tablespoon chia seeds
- 1 tablespoon ground flaxseed