Known as “the science of eight limbs,” Muay Thai is an intense combat sport that combines full-body contact training with self-defense moves to give you a total body workout that will torch calories, build strength, and help you improve your mental acuity. Because you can burn up to 800 calories in a single session, it’s essential to know what to eat before your Muay Thai workout to stay fueled and focused from beginning to end.
What To Eat Before Your Muay Thai Workout
Eating properly before any workout is essential to ensure your body has the nutrients and energy to keep you going at full speed. Neglecting to eat well before your training can make you feel sluggish or lightheaded.
Here are five things to remember as you prepare your body before your next Muay Thai workout.
1. Stay Hydrated Throughout the Day
Your body needs to be hydrated before you enter the gym if you want to optimize your workout. Drink a glass of water as soon as you wake up, then drink more throughout the day and after your workout.
Not a fan of plain old tap water? That’s no excuse for allowing yourself to become dehydrated! Try these alternatives:
- Coconut water
- Herbal teas
- Fruit-infused water
- Smoothies (without added sugar)
- Fresh fruits and veggies
2. Good Carbs Fuel Your Workout and Recovery
While there are some bad carbs out there (we’re looking at you, candy bars), there are also good carbs that can give your body the energy it needs to power through an intense workout. Carbs are your body’s preferred source of energy. They act as fuel for your Muay Thai workout.
Here are some high-quality carbs to consume before and after your Muay Thai workout:
- Sweet potatoes
- Whole grain rice
- Quinoa
- Beans
You can incorporate these with healthy fats, fruits, and veggies for a well-balanced meal. For example, top some roasted sweet potatoes with avocado or mix quinoa with red peppers, cucumbers, and a dollop of homemade hummus.
3. Protein Builds Muscle and Keeps You Full
If you are serious about building a stronger body, you need to prioritize protein. Protein helps build muscles and keeps you feeling satiated for longer, which can keep you from overeating or reaching for something unhealthy.
Consume some protein in your pre-workout meal and recover with a protein shake for the best results. Some good sources of protein include:
- Eggs
- Salmon and other fatty fish
- Lean meats
- Dairy
4. Don’t Forget Your Vitamins
Vitamins and minerals are essential for muscle growth and repair. However, not getting enough vitamins can impact how your body repairs after a challenging workout, meaning you might not see the gains you want.
You can get vitamins naturally through fruits, vegetables, nuts, and seeds. You may also consider taking a supplement. It’s always a good idea to consult with your healthcare provider before taking supplements to ensure you get adequate amounts of the vitamins and minerals your body needs.
Here are some of the vitamins that are most important for a Muay Thai workout:
- Vitamin D: Improves bone health and can increase power in your workouts
- Vitamin C: Helps with collagen formation to strengthen joints
- Vitamin E: Can flush free radicals out of the body to decrease muscle damage
- B Vitamins: Help produce red blood cells and immune cells, which are essential for muscle growth and repair
- Vitamin A: Breaks down protein during muscle repair and promotes bone development
5. Fat and Fiber are Friends
Finally, we need to talk about the “f” words – fat and fiber. Healthy fats are essential for absorbing the vitamins we discussed, helping with hormone production, and providing energy during workouts.
Fiber helps regulate gut health and digestion, which is essential for everyone, regardless of whether you are doing a Muay Thai workout. Additionally, eating a high-fiber diet can keep you feeling full for longer, keeping you from overeating.
When to Eat Before Your Muay Thai Workout
We recommend eating a meal a few hours before your Muay Thai workout and having a small snack an hour before.
If you fuel yourself well before your workout and throughout the week, you will notice a massive difference in your energy levels and performance. This will help you reach your goals faster.
The X3 Team is always here to help you figure out the best nutrition plan to help you meet your goals. Sign up for a body and performance assessment, then register for a free Muay Thai class to see what it’s all about.