ɹtness bar in the course of a very intensive training
session, and to drink lots of ɻuids, 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–speciɹc
training. Your calorie intake must be less than the calories
you burn. To be sure that you don’t reduce muscle mass
with this eʃort, 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 oʃset the calorie-
burning eʃect of training. Don’t abstain from
carbohydrates completely, as that would have a negative
effect on the protein in the muscles.