Page 116 - Muay Thai Training Exercises

tness bar in the course of a very intensive training
session, and to drink lots of uids, such as mineral water.
After a training session, concentrate on foods rich in
carbohydrates and protein so that the body receives the
nutrients it requires for regeneration.

Nutritional Objective: Reducing Fight
Weight
If you want to reduce body fat to be able to compete in a
lower weight division, you have to add many stamina and
power training sessions to your Muay Thai–speci c
training. Your calorie intake must be less than the calories
you burn. To be sure that you don’t reduce muscle mass
with this e ort, you have to sharply increase the
proportion of protein you eat along with a corresponding
reduction in carbohydrates. Aim for low-fat foods but
don’t neglect the valuable fats. It is also essential to drink
plenty of fluids.
Two or three hours before training, eat food rich in
protein, such as a protein shake, and one or two hours
before training, eat food rich in carbohydrates, such as a
banana. This is especially important before power
training; otherwise you’ll feel drained. After a training
session, eat foods rich in carbohydrates and protein, but
not excessive carbohydrates, as they can o set the calorie-
burning e ect of training. Don’t abstain from
carbohydrates completely, as that would have a negative
effect on the protein in the muscles.