What Should Be Eaten After Muay Thai Training? (Best Recovery Meals)

Have you recently started Muay Thai training and aren’t sure what you should be eating?

Are you hungry after your training sessions but not sure what you should be fuelling your body with? Well, you aren’t alone!

What Should Be Eaten After Muay Thai Training?

Muay Thai is a whole-body workout, there is no getting away from it. Fighters can burn up to 1,000 calories an hour when training, and that is sure to leave them feeling hungry afterward.

But knowing what to eat after training can be tricky, especially if you have multiple sessions a week, or a fight coming up.

Soon you can find yourself stressed and overwhelmed, unsure how to eat or what to cook.

Suddenly, the quick and easy ready-meal starts to look appealing.

Well, no more! Today, we are here with the answers that you need. Keep reading to find out what should be eaten after Muay Thai training to fuel your body correctly!

What Is Muay Thai?

Before we dive into today’s article, let’s have a quick recap for those that need it!

Muay Thai, or Thai boxing, is a martial art that involves you using multiple limbs to strike your opponent and defend yourself from their strikes.

Also known as the Art of 8 Limbs, you can use your hands, elbows, shins, and knees to strike and defend yourself.

Muay Thai is often considered a vicious sport, with many fighters sustaining injuries in combat.

The use of ropes bound around fighters’ hands adds an extra sting to the punches, especially if knots have been added along the knuckles!

In recent years, rules and regulations have been put in place to prevent this and make the sport safer for fighters.

Evolving since its origins in the 13th century, the sport is now popular across the globe! You can find many fighters competing in sold-out stadiums and arenas, with many big fights televised too!

Now that we have briefly established what Muay Thai is, let’s move on and look at what you should be eating after training!

What Should Be Eaten After Muay Thai Training?

After training for Muay Thai, you must refuel your body correctly.

This can look slightly different for everyone, so today we will give you a general guide that you can follow and tailor to your dietary needs.

No matter what you enjoy eating, you will want your meals to be full of protein and complex carbohydrates.

The complex carbohydrates will give you the energy to continue with the rest of the day and the protein will help to feed your muscles and keep you feeling fuller after you have eaten!

We do recommend immediately after your Muay Thai training that you have a protein shake or bar.

These will keep your blood glucose levels up and stop your body from eating itself to get some more energy.

Having a shake to walk back or drive home after your training will ensure that you don’t go home ravenous and eat everything in the kitchen cupboard!

What Should Be Eaten After Muay Thai Training (1)

So what kind of meals should you make when you are back? Well, you can opt for a protein-packed fish like salmon with rice noodles or brown rice, or you can enjoy some chicken and rice with salad.

There are plenty of options for vegans and veggies too! Protein-packed curries like lentil dahl are perfect for filling you up and getting plenty of veggies into your diet too with lots of flavors!

As Muay Thai originated in Thailand, the dishes that most fighters eat are packed full of fragrant flavors and are sure to be the envy of other gym-goers enjoying just chicken and brown rice!

Make sure that you are getting a variety of fruit and veggies in your diet, along with some healthy fats too.

Avocado, peanut butter, and nuts might be fatty, but the healthy fats in them are great for fueling your body after Muay Thai training.

And don’t forget to enjoy something sweet too! The best Muay Thai fighters know that you can enjoy everything in moderation, and ensure that they do too!

Chocolate protein shakes, chia seed puddings, and smoothie bowls are an excellent way to get a sweet hit and still fuel your body with the nutrients that it needs!

After your Muay Thai training, you will want to enjoy a nutritious dinner that has a mixture of carbs, protein, fats, and sugars followed by a sweet treat. It is all about balance after all!

Should I Eat Before Muay Thai Training?

Let’s touch briefly now on what you should do before your training. We recommend eating about two hours before your training so that your meal has a chance to digest.

The last thing you want is to train on a full stomach, that is a recipe for disaster! Opt for a dish that’s packed with protein and complex carbohydrates so that your body has the energy that it needs.

Muay Thai training sessions are quite intense, so you will want enough energy to get you through them without feeling exhausted.

A protein-packed noodle dish followed by a protein shake is a fantastic way to fuel your body before training.

Or you can opt for some grilled or steamed meat with vegetables and rice if you prefer.

If you are unsure what you need to fuel your body before your training, speak to your Muay Thai trainer or a dietician.

They can offer you advice tailored to your body and it needs to help give you a plan that you can follow.

Final Thoughts

And there you have it! After Muay Thai training, you must refuel your body. Opt for protein-packed dishes that feature a good balance of complex carbohydrates, fats, and fiber.

Remember, that this can look different for everyone!

Make sure you are listening to your body and fuel it with the nutrients that it needs. Don’t forget to ask a dietician or nutritionist for extra help too if you need it!

Christopher Anderson
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