What to Eat Before, During and After Training

Finding the best sources of fuel and hydration for you takes trial and error. When preparing for your day or workout, remember that the amount and type of food you choose depends on the demands of your activities, schedule, and physical state throughout the day.One size does not fit all; your intake won’t be the same as your family, friends, even coaches, or teammates in training. Once you find the options that work, both in the amount you consume and the time it takes to digest, keep track of it, and repeat. Note that the meals mentioned are merely suggestions meant to spark ideas; feel free to customize according to your prescriptions, dietary needs and preferences :)

I. PRE-WORKOUT FUEL

Muay Thai, like any high-intensity martial art, is an endurance sport. Combat athletes are recommended to eat a plate composed of half carbs, a fourth protein and a fourth of fruits and/or veggies.

Other than the water you should be drinking with your meals, take into account the water you’ll need in the body to stay cool while training as athletes can lose significant amounts of fluid (ranging from 10-80 ounces depending the intensity, duration, apparel, and heat acclimatization).

  • • Rice/pasta with veggies and choice of meat or seafood (e.g. chicken, tuna)

    • Porridge/oatmeal

    • Sandwich (e.g., PBJ, chicken/turkey)

    • Greek yogurt with oats and fruit

    • Fruit smoothie with bananas, berries, greens and nut butter

    Avoid meals/snacks that contain a lot of grease to avoid feeling sluggish during training.

  • Ideally, fuel 1-3 hours before training, and give yourself ample time to digest before training. Avoid skipping meals; keep your energy levels up by snacking in between small meals if you’re pressed for time.

    If you’re within an hour or two of training and need a boost, hydrate and have easily digestible carbs (ex. water with electrolytes and bagel with nut butter and sliced fruit).

    If you’ll be training early in the morning, prioritize fueling the night before with a meal that’s not overwhelmingly large and one that contains all three macronutrients. The morning of your training, you can refuel with a smaller snack like a protein bar or shake.

  • Hydrate 2-4 hours before by drinking approximately 1 ounce for every 10 pounds of body weight (ex. Drink 13 ounces of water if you weight 130 pounds). Avoid drinking 20-30 minutes before so you avoid having to go during the session.

    If you train early in the morning, same rule applies as food: hydrate more the night before.

 

II. MID-WORKOUT FUEL

Hard and fast workouts (plus heat or humidity) cause the body to burn through energy stores quickly. Hydrate during training to keep the body cool and the muscles functioning. When doing 45-75 minutes of high intensity training, rehydrate with water, sports drinks or gels.

 

III. POST-WORKOUT FUEL

Training depletes the body of fluids and nutrients. When post-training rehydration and refueling is ignored, recovery and performance is derailed, leaving the body vulnerable to illness, injury, prolonged soreness and fatigue.

Rehydrate not just with water, but with potassium-rich fruits (like bananas, coconut water), veggies and salty foods.

To help rebuild the muscles broken down from training and boost your immune system, prioritize refueling with more protein and essential fats along with carbs. During rest days or post-training, carbs aren’t as important as protein and fats, but they should still be a part of your meals so you have the energy to do what you need outside of training.

  • • Sandwich/wrap with protein and veggies

    • Omelette with cheese and veggies

    • Salad with olive oil and balsamic vinegar with choice of meat or seafood (e.g., chicken, tuna)

    • Chocolate milk

    • Fruit smoothie

  • Aim to eat within an hour after training to replenish the body. Rehydration is key even hours after training to replace the fluids lost during exercise, while providing the body with the necessary fluids to function.

 

  • • Mohr, Christopher R. “Timing Your Pre-and Post-Workout Nutrition.” Eat Right. September 19, 2019.

    • Nisevich Bede, Pamela. “Fuel the Fire: A Nutrition and Body Confidence Guidebook for the Female Athlete.” Penguin Random House LLC. 2022.

    • St. Pierre, Brian. “Workout Nutrition Explained: What to Eat Before, During and After Exercise.” Precision Nutrition. 2023.

 
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Katrina Velasquez