What to Eat Before Muay Thai Training
Muay Thai is a demanding sport which requires a lot of discipline and hard work. Since it is considered a high-intensity level training which is a form of anaerobic workout, it relies on oxygen and stored fat in the body. This means that during training, your body is fueled by stored carbohydrates. It is important to get fueled up prior to a high-intensity Muay Thai training session.
Muay Thai practitioners should have different eating habits versus other people. If you are serious about your training, it is important to have a solid nutrition plan. Not only because your body needs nutritious and energy-giving food for training, but because eating healthy should be part of our daily routine.
What to Eat Before Training
Since Muay Thai is one of the most intensive martial arts and requires a lot of endurance and energy, eating the right kinds of food is essential. Eating the right kind of food before your workout will help improve your energy levels during training. You should get fueled up at least 2-3 hours before your workout. This allows sufficient time for the food to be digested and transformed into energy. You have to avoid consuming food an hour before training because doing Muay Thai on a full stomach can cause a lot of issues such as nausea and upset stomach.
Here are the types of food that you should eat before training:
- Whole grain foods
Your body needs carbohydrates prior to training because it is the main source of fuel. The best source of whole grain foods is brown rice, whole grain bread, barley, wholemeal cereal, wholemeal pasta, or oatmeal. These types of food
Bananas have always been the go-to fruit to counter sluggishness. For a quick energy perk, eat some bananas before training. One banana has 34% of the daily requirement of Vitamin B6, which helps the body turn food into energy and helps with metabolism. This fruit is also filled with carbohydrates and potassium. Potassium is important prior to work out because it helps with muscle function, can help maintain adequate potassium levels in your blood and delay fatigue will training.
- Potatoes, sweet potatoes, and yams
Potatoes, sweet potatoes, and yams are also great sources of carbohydrates. For instance, one serving portion of a potato has 225 calories and 50 grams of carbohydrates. Potatoes, sweet potatoes, and yams are also a great source of fiber and Vitamin C. The healthiest way of serving them is by mashing, baking, or boiling them.
Raw and unsalted nuts are some of the best sources of energy prior to workouts. They are nutrient-dense and contain carbohydrates, protein, and fats which the body needs for a good dose of energy.
- Whole Eggs
Whole eggs are not known for supplying energy. However, they provide another important benefit for people who are training for Muay Thai: they help repair muscles. 1 large egg contains 13 grams of protein, and the daily recommended intake for a full-grown man is about 56 grams, which totals to about 3-4 eggs a day.
- Beans, Chickpeas, Lentils, etc.
Beans and legumes are a great source of fiber and proteins. Collectively called pulses, their high-fiber component makes them good for digestion. They are also rich in low-impact, slow-releasing carbohydrates, which is ideal for bodybuilders, athletes, and Muay Thai practitioners.
- Fish and White Meat
Fish and white meat are great sources of proteins. Fish are also loaded with Omega 3 and 6 fatty acids, which plays an important role in weight management and promotes bone health. Omega-6 fatty acids are primarily used for energy. White meats such as chicken and turkey are also beneficial, compared to beef or pork.
- Green Vegetables
A great pre-workout meal is composed of meat, whole grains, and lots of green vegetables. Green vegetables are filled with vitamins, antioxidants, calcium, magnesium, potassium, and zinc.
- Healthy Fats
Prior to training, you can eat healthy fats such as avocados, olives, and food cooked with virgin olive oil. Consuming healthy fats provide additional fuel for active athletes because they are incredibly calorie dense. They actually have the highest energy content per grams, which means that they pack in more fuel.
Aside from the foods mentioned above, you can also take smoothie drinks or energy bars before Muay Thai training. Just read the ingredient of energy bars and be mindful of what goes into smoothie drinks. Make sure that they are sugar-free and fat-free.
Types of Food to Avoid
If you’ve ever felt tired and out of breath during Muay Thai training, then you’re probably eating the wrong food prior to training. There are several factors that contribute to low energy levels during training. It could be lifestyle habit or insufficient rest, but the main factor is your diet.
In order to beat the slump and have great energy during training, you need to avoid foods that are high in fat because they are slow for the body to digest. They can also cause stomach cramping, discomfort, and bloating. Foods that are high in sugar, particularly refined sugar, should also be avoided. They can be the cause of spiked blood sugar levels, making energy levels crash in the middle of working out because the glucose level suddenly decreases.
Digesting these types of food should be avoided:
- Carbonated drinks
- Fried Food
- Potato Chips
- Candy Bars