Page 117 - Muay Thai Training Exercises

Nutritional Objective: Increasing Fight
Weight
If you want to signi cantly increase your muscle mass to
be able to enter a higher weight division, you will have to
add rigorous muscle-building training to the Muay Thai–
speci c training. To avoid training excessively, you will
have to reduce the Muay Thai–speci c training sessions.
You must also increase your food intake, speci cally the
amount of protein. To avoid increasing your proportion of
body fat, aim for low-fat nutrition. This will not lead to a
fat de ciency, as eating a larger volume of food will also
increase the amount of fat you’re getting.
Two or three hours before power training, have a meal
rich in protein—for example, a protein shake with
oatmeal—and one or two hours before training, have a
carbohydrate-rich snack such as a tness bar. During
training, drink plenty of fluids. Eating a protein bar is also
a good idea so that the protein is available to your body
immediately after training. After the training session, start
to replenish your carbohydrate levels and at the same
time consume more protein. You should also eat plenty of
protein-rich foods on days when you don’t do power
training so that your body gets su cient protein for
muscle development.