Muay Thai Drink Smoothies: Sustaining Energy For Training And Competition

(Last Updated On: July 31, 2019)

Whether you are a professional, an amateur, a newbie, or have been with the sports for decades, it cannot be denied that Muay Thai training routines can be quite rigorous.  Every fighter will be subjected to various training routines that will test his or her prowess using the nine limbs technique.  This goes to show that fueling and refueling the body to recover fast and effectively while optimizing performance requires some deeper thinking.  Fortunately, there are specially concocted Muay Thai drink smoothies for everyone to enjoy, while ensuring nutrition requirements are met.

To get you started, here are a few easy to do, blend-and-serve, Muay Thai drink recipes.  The key idea is to drink fresh fruits and vegetables, while adding topnotch supplements into your diet via these smoothies.

Pre-Training Muay Thai Smoothie

Containing natural sources of carbs, protein, vitamins, and minerals, this smoothie can help amplify one’s energy level while promoting muscular strength and growth.


  • 200g Greek yogurt
  • 1 large banana
  • 1/2cup ripe mango
  • 2 handfuls spinach
  • 50g porridge oats
  • 1 serving of whey protein supplement
  • Half cup water + ice

Instruction: Simply blend and serve all the ingredients until smooth.  Feel free to add a tablespoon of peanut butter.  Do check for allergies before doing so.

Immunity Booster

Getting sick pre-fight is a big no-no in Muay Thai.  You need to keep the body strong, and protected from adverse elements.  By combining nutritious fruits, and vegetables with healthy seeds, and essential fatty acids, immune function can be optimized.


  • 200g Greek yogurt
  • A handful of spinach
  • A handful of Kale
  • 1 small orange peeled, de-seeded
  • 1/2 avocado, peeled
  • 1tsp chia seeds (See below)
  • 1tsp flax seeds
  • 1/2 glass water + ice

Instructions: Blend until smooth.  Squeeze half a lemon into the smoothie for some added tang.  Feel free to adjust the ice according to desired thickness.  Check out these all-natural chia seeds from Mama Chia, too.


Restore muscle glycogen, the body’s energy store, right away with a smoothie concocted specifically to counter nutritional loss during intense Muay Thai training sessions.  Antioxidants and ascorbic acid present in this smoothie helps to relieve soreness, and reduce recovery time.


  • 200mL fresh milk or almond milk
  • A handful of spinach
  • 1pc kiwi
  • 1pc orange, peeled and deseeded
  • A handful of dark berries
  • 1tbsp honey
  • 1 serving of Gold Standard 100% Whey protein (see below)

Gold Standard 100% Whey

Instruction: Blend and serve.

Bedtime Smoothie

Add casein, a slow-releasing protein, to stimulate fast muscle repair, and promote muscular strength while you are sleeping.


  • 150g cottage cheese
  • 1cup almond or fresh milk
  • 1/2tsp honey
  • 3/4cup blueberries
  • 1 serving of Gold Standard Casein powder
  • Ice (According to desired thickness)

Instructions: Blend and serve.

Gold Standard 100% Casein

Do not let your training go to waste by just drinking whatever you want.  Let these healthy Muay Thai drink concoctions replenish lost nutrition during training, or a fight.  Make it a habit to eat fruits and vegetables, as well as foods with high protein and carbohydrate content.  When what you take is carefully taken into consideration, one can guarantee getting great results.