Page 110 - Muay Thai Training Exercises

magnesium, calcium, zinc, and selenium.

At Least Two Quarts of Water
Drink plenty of uids: a minimum of two quarts per day.
If you sweat a lot, work out hard, or are on a low-calorie
diet, you have to drink even more. Water is best as it
contains no calories. Alcoholic beverages don’t maintain
your water balance, as they cause excessive urination and
greater loss of water. Alcohol also has a negative impact
on the body and doesn’t supply any nutrients.
Suggestions for Your Diet

Many Thai boxers have come to the conclusion that it
makes sense to split food consumption into three main
meals: breakfast, lunch, and dinner. That doesn’t mean
that you should have three large portions of food; spread
your food intake through the day and make sure that the
total quantity that you eat corresponds to your daily
requirements. It is also sensible to have a small snack
between breakfast and lunch and one in the afternoon.
Dinner should be early in the evening. You can then have
another small snack after two or three hours.
The optimum composition of your main meals depends
on your lifestyle, your training targets, and your training
timetable. Consciously controlling your eating habits will
show what is good for you. Changes in nutrition should
only be made in steps, not with radical shifts. This will
allow you to determine how your body reacts to the
changes.