The food an athlete eats before and after a workout is important for performance, recovery and growth.
Training requires energy so its important to eat the right kind of food before exercise. The major source of fuel for active muscles is carbohydrate which gets stored in the muscles as glycogen. It takes time to completely fill the glycogen stores in the body so a consistent healthy diet is the key.
Exercising on a full stomach is not ideal. Food that remains in your stomach during exercise it can cause stomach upset, nausea, and cramping. To make sure you have enough energy and also allow your meal to be fully digested before class, we recommend eating 1-4 hours before training depending on what and how much you’ve eaten. Everyone is a bit different, and you should experiment prior to workouts to determine what works best for you. The closer you are to exercise time, the less you should eat. You can have a liquid meal closer to your event than a solid meal because your stomach digests liquids faster.
Fruit & Veg: Banana’s, sweet-corn, Oranges, Yams, Parsnips & Root vegetables,
Pulses: Beans, Chickpeas, Lentils & others
Nuts: Almonds, Brazil Nuts, Cashew Nuts, Peanuts & many others
- Brown rice
- Wholegrain cereals
- Wholemeal cereals
- Wholemeal flour
- Wholemeal pasta
- Energy bars
- Smoothie Drinks
While the pre-exercise meal can ensure that adequate glycogen stores are available for optimal performance, the post-exercise meal is essential for recovery and being ready for the next workout.
Hydration After Exercise The first nutritional priority after exercise is to replace any fluid lost during exercise and add and restore vitamins and minerals the body needs for recovery. In general the best way to determine how much to drink is to:
- Weigh yourself before and after exercise and replace fluid losses.
- Drink 20-24 fl oz water for every 1 lb lost.
It is also important to consume carbohydrate, such as fruit or juice or fruit smoothies within 15 minutes post-exercise to help restore the bodies glycogen levels. Research has shown that eating within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle. The reason for this is that carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen.
Combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment.
Proteins are often called the building blocks of the body. Consuming protein has important uses after exercise. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections.
There is protein within most vegetables, however it is a lower amount than is found in the foods listed below;
- Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
- Tuna, 6 oz can – 40 grams of protein
- Chicken breast, 3.5 oz – 30 grams protein
- Chicken thigh – 10 grams (for average size)
- Drumstick – 11 grams
- Wing – 6 grams
- Chicken meat, cooked, 4 oz – 35 grams
- Hamburger patty, 4 oz – 28 grams protein
- Steak, 6 oz – 42 grams
- Most cuts of beef – 7 grams of protein per ounce
Beans (including soy)
- Tofu, ½ cup 20 grams protein
- Tofu, 1 oz, 2.3 grams
- Soy milk, 1 cup – 6 -10 grams
- Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
- Soy beans, ½ cup cooked – 14 grams protein
- Split peas, ½ cup cooked – 8 grams
Eggs and Dairy
- Egg, large – 6 grams protein
- Milk, 1 cup – 8 grams
- Cottage cheese, ½ cup – 15 grams
- Yogurt, 1 cup – usually 8-12 grams, check label
- Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
- Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
- Hard cheeses (Parmesan) – 10 grams per oz
Nuts and Seeds
- Peanut butter, 2 Tablespoons – 8 grams protein
- Almonds, ¼ cup – 8 grams
- Peanuts, ¼ cup – 9 grams
- Cashews, ¼ cup – 5 grams
- Pecans, ¼ cup – 2.5 grams
- Sunflower seeds, ¼ cup – 6 grams
- Pumpkin seeds, ¼ cup – 8 grams
- Flax seeds – ¼ cup – 8 grams
We at the Muay Thai Masters are dedicated to the Art of Muay Thai. We have created this home work-out for you to practice at home the skills you’ve learnt during our classes. To MASTER any skill, one must practice. As with all sports, joint mobility, self practice and stretching routines are an important part of your training programme. This is the first of our muay thai training tip blogs. Today we will focus on body mobility, shadow boxing and stretching the major muscle groups used in Muay Thai.
Your joint mobility should always be performed before your warm up, once your body is warm then you should begin your stretching.
Basic Mobility Routine 1
This mobility routine should be done between 5-10 mins depending on how much time you spend on each part of your body. This is a basic mobility routine for your whole body.
Neck: Stand up straight with your feet inline with you shoulders and your hands by your side but keep your body relaxed. Move your chin down to your chest and then raise the up as high as is comfortable. (Repeat 5-10 times) Then keep shoulders facing forward, turn your head to the left looking over your left shoulder, then turn your head to look over your right shoulder. (Repeat 5-10 times) Lastly on this routine for your neck, stand facing forward, lift your shoulders up to support your neck, then gently circle your head in one direction, five times, then change direction and repeat.
Shoulders & Arms: Stand up straight with your feet inline with your shoulders and your hands by your side. Then in a circler movement, raise your arms up above your head crossing them over in front of you as they go back to your side. Repeat forward 5-10 times then the same backwards.
Lower and Upper Back: Stand up straight with your feet inline with you shoulders, cross your arms over chest. Then keeping your hips still circle your upper body clockwise then anticlockwise. (Repeat both directions 5-10 times)
Hips: Stand up straight with your feet inline with your shoulders and your hands by your side but keep your body relaxed. With your hands on the side of your hips push your push hips side to side 5-10 times. The forward and backwards for 5-10 times. Then fully rotate your hips in a circler motion clockwise and then anti- clockwise. (Repeat both directions 5-10 times)
Knees: Stand with feet together and your hands resting on top of knees, gently bend and straighten your knees. (Repeat 5-10 times)
Ankles: Stand up straight with your feet inline with your shoulders and your hands behind your back. Raise one foot off the ground and point your toes towards the ground and then raise it up to its highest point. (Repeat 5-10 times) Then rotate that ankle in a clockwise and then an anti-clockwise motion. (Repeat 5-10 times) Then do the same on the other foot.
Basic Cardio and strength Warm Up Routine 1
This is a basic Muay Thai shadow boxing warm up which will allow you to practice drills you have learnt in class. This routine should take between 15 – 35 mins depending on how long you spend on each round. The strength exercises should be done in 1-2 mins between the rounds.
- Round 1 – Hands with Defense (2-5mins) Include Mahd Dtrong, Mahd Suhy, Mahd Dtadhwahd punches with relative defense Strength Work: 10 Press Ups – 10 Sit Ups – 10 Squats
- Round 2 – Hands and Elbows with Defense (2-5mins) Now included Sok Dat and Sok Dee elbows with relative defense Strength Work:15 Press Ups – 15 Sit Ups – 15 Squats
- Round 3 – Hands, Elbows and Knees with Defense (2-5mins) Now included Khao Dtrong and Khao Chiang knees with relative defense Strength Work:20 Press Ups – 20 Sit Ups – 20 Squats
- Round 4 – Hands, Elbows, Knees and legs with Defense (2-5mins) Now full Muay Thai adding Teep, and Ta kicks with relative defense Strength Work: 25 Press Ups – 25 Sit Ups – 25 Squats
Basic Stretch Routine 1
This stretch routine should take 10 – 25mins depending on how much time you spend on each part of your body. This is basic stretches for your upper and lower body;
Triceps: Stand up straight with your feet inline with you shoulders. Raise your left arm straight up above your head, then bend your arm and place hand in the middle of your back. Place your other hand on top of your elbow and pull elbow down towards the centre of back stretching your triceps. (Hold for 10-25 seconds) Then repeat on the other arm.
Shoulders: Stand up straight with your feet inline with you shoulders. Raise your left arm out in front of you, then move it across your chest keeping it in line with your opposite shoulder. Place your other hand above your elbow and pull your arm into your body stretching your shoulder. (Hold for 10 – 25 seconds) Then repeat on the other arm.
Biceps and chest: Stand up straight with your feet inline with you shoulders. Interlock your hands behind your back, keeping your arms as straight as possible, open your chest and raise your arms away from your body. (Hold for 10-25 seconds)
Obliques: Stand up straight with your feet inline with you shoulders. Place your right hand on your hip and raise your left arm straight up above your head. Then bend your body towards your right stretching down the your left side, making sure you don’t lean forward. (Hold for 10-25 seconds) Then repeat on other side.
Adductors: Stand up straight with your feet in a wide stance beyond your shoulders. Keep your right foot facing forward but turn your left foot to face the left. Bend your left knee so that the knee is over your left ankle, while your other leg is straight. Place both your hands on your front knee and keep your back straight. (Hold for 10-25 seconds) Then repeat on the other leg.
Hamstrings: Stand up straight with your feet in a wide stance beyond your shoulders. Lean your body forward reaching your hands towards the ground, keep your legs straight. Ease into the stretch moving down to where is comfortable then stretch just beyond that point while keeping your legs stright. (Hold for 10-25 seconds) Then turn your upper body towards your left leg and hold for another 10-25 seconds. Then repeat down the other leg.
Quads: Stand up straight with your feet together. Raise up your foot behind your buttocks and hold in place with your hands, keep balance and keep your knees together pushing hips forward. (Hold for 10-25 seconds) Then repeat on the other leg.
Calf stretch: Stand up straight with your feet together. Take a big step backwards on with your let leg, make sure you keep your foot on the same line going backwards. Allow your front foot to bend keeping your back leg straight. Push the heel of your back foot down into the ground, if you cant feel the stretch in your calf move your back leg further back. (Hold for 10-25 seconds) Then repeat on the other leg.
Now shake yourself loose and from here your ready to start more intense pad or bag training, sparring or other drills. This also can be a stand alone routine just to get you going through the motions, improving and developing your personal awareness, preparation for your next class!
“PRACTICE MAKES THE MASTER” Muay Thai Masters Academy