diet?
Basically,
When you first begin training in Muay Thai boxing don’t worry
too much about the amount of food you are eating. Give your body a
chance to get used to the new training schedule. Your appetite will
find its own rhythm. Try not to eat within the few hours before
training. Intensive training on a full stomach will make you
unwell.
You must drink enough fluids to fulfil your body’s needs
and never allow yourself to become dehydrated. Sugary soft
drinks can be high in calories and offer no nutrition; you are
better off drinking plain water. You will sweat a lot during
training (especially in Thailand’s humid climate) and this fluid
loss needs to be replaced. But drinking excessive amounts of water
is also not helpful to your body and will certainly not help with
your training. During training sessions try to take only small
sips. During the rest of the day listen to your body, it will tell
you when it is thirsty. You should drink one or two glasses of
water following each meal to aid digestion. Rehydration drinks
containing a mix of salts and sugar are a good idea if you are
worried about the amount you are sweating or you have just begun
training in Thailand’s hot climate. These drinks should be limited
to one per training session.
If you are losing weight you must be especially observant
of your own body and look carefully for any signs of
stress. Weight loss should not exceed one pound (0.5 kg) a
week. Anything faster (unless you are seriously overweight, in
which case consider controlling your weight before embarking on a
very intensive training regime) will have a damaging effect on your
body, the evidence of which may not present itself until much later
in your life. Remember, every person has a natural body weight that
is dictated by their individual traits.
In the case of Muay Thai boxers in their early or middle teens
attempts to reduce body weight cannot be recommended (unless you
are specifically directed to do so by a qualified physician with
special knowledge of children’s weight problems). Diet
modifications in youngsters can have grave health
implications.
Its actually quite standard to know how to control
your diet.. But i ripped this off from the internet.
1) *Follow a basic guideline of 50% carb 30% protein 20% fat
2) *Select correct number of calories per pound of bodyweight
(divide by 2.2 = KG)
a) 10 for a sedentary (no training)
b) 15 for light training (1x per day)
c) 20 for hard training (2x per day)
(E.G. 160lbs x 15 (training once per day) = 2400 total
calories
1200 cal = carb 720 cal = protein 480 cal = fat)
*This is just a basic outline to follow to get started, adjustments
will be made later in program to account for the many different
Metabolic Types and calorie needs.
3) Keep a nutritional diary
4) Increase H20 consumption (one ounce per pound of
bodyweight)
5) Eat 5-6x small meals per day
6) Choose lower Glycemic Index carbohydrates (the Glycemic Index
indicates how rapidly food is broken down into Glucose, the lower
G.I. foods are better for blood sugar regulation)
7) Increase intake of Vegetables
8) No Fruit Juice
9) No processed foods
10) NO SOFT DRINKS including diet sodas (Beware of Aspartame)
11) Whenever possible always choose Organic products!!!
Protein
Proteins are the building blocks for our bodies they repair muscle
tissue after exercise. They also have hundreds of other functions
and play a vital role in enzyme & hormone production and
utilization. They are responsible for transportation of hemoglobin
in the blood, growth of hair and skin etc. Protein can also be used
as a source of fuel although carbohydrates are naturally the bodies
preferred source. Protein can be broken into 2 basic types;
complete and incomplete. Complete protein contains all 10 of the
essential amino acids and incomplete protein means it lacks some of
the essential amino acids. For example protein sources that are
complete are chicken, fish, red meat and diary products. Incomplete
protein sources are beans and other plant sources. However, you can
combine incomplete proteins together to form a complete protein
(e.g. rice and beans).
Carbohydrates
Carbohydrates fuel the nervous system, the brain and muscles. There
are 2 types of carbohydrates= simple and complex. Simple carbs are
broken down quickly inside the body (High G.I) complex carbs take
longer to process. When choosing carbs in your diet, focus on
particularly on whole natural carbs that haven’t been processed or
refined that are Low to Moderate G.I
Fat
Dietary fats are just as important as protein and carbohydrates.
Fat is a major component for health and is often overlooked. It
helps transport the fat soluble vitamins A E D K all are needed for
us to remain healthy. A diet exclusively devoid of fats is very
much an unhealthy one! For instance fat can help you stay fuller
longer increasing a feeling of satiety, which is useful when
dieting hard.
Omega 3 is an important Essential fatty acid (EFA). It has an
anti-inflammatory effect on the body, which is obviously important
for fighters. Not to be confused with Omega 6, most of us have in
abundance in our diets.
Avoid if possible anything with hydrogenated or partially
hydrogenated oil or trans fatty acids.
These are bad synthetic fats the body cannot break down fully.
They can lead to many health issues such as obesity and increases
in Low Density Lipoprotein (LDL) bad cholesterol.
H20
The most important substance in your diet and body is water. Your
body is 70% water and being de-hydrated by as little as 2% can
affect your performance.
Cutting Weight
In most cases fighters will try to drop weight, as they are getting
ready for a fight. It is not wise to restrict your calories while
you begin training heavy for your competition. Top-level athletes
should take care of themselves all year. By maintaining low body
fat levels, it will allow you to focus on the fight and not making
weight. When you are given short notice and you have to cut weight
in a hurry, make sure you adhere to proven techniques and
strategies.
If you need to lose weight follow these recommended
guidelines;
1) Set correct % of protein carb fat and calories
*35% carb 35% protein 30% fat
2) Remove all grains and wheat from diet
3) Remove all dairy from diet
4) No root Vegetables e.g. carrots and potatoes
5) No processed meats
6) Sample menu
- 4 organic eggs & 2 pieces of fruit (multi vitamin & omega
3)
- 6 oz chicken breast & 2 cups green beans
- 5 oz red meat & 2 green beans
- 6 oz tuna & 1 apple & 2 cup spinach salad
*Before workout BCAA
- 30 grams whey protein & apple & pear *after work
out
- 5 oz red meat & 2 cups broccoli (multi vitamin & omega
3)
Supplements
- Take a high quality multi-vitamin 2x per day
*This is nutritional insurance to make sure your body has
everything it needs to run at the highest level possible.
- Take 6 grams of a high quality omega 3 fatty acid
- Before workout BCAA are recommended to maintain a anabolic state
(positive balance)
- Drink a high quality Whey Protein Shake 20-30 grams after a
workout, with fruit (banana or berries)
• After a workout you have what is called your “post work out
window of opportunity” this time period is when you need to
replenish your body with the nutrients you just lost or utilized.
During this “window” your body is able to utilize and assimilate
more of the nutrients you eat. Also, your muscles are ready to
absorb more amino acids during this time which are needed to repair
the tissue that was just damaged due to training. If at this time
you take in a liquid form of protein and carbs it digests faster
and will be absorbed more readily into the bloodstream.
