" Muaythai Building Blocks: Protein "

MuayThai Training Diet.    Part 1:  Protein.

Any conversation between MuayThai athletes on diet brings up the issue of protein intake – too much, too little, where to get it from.

Although there seems to be many different viewpoints amongst the general public, the scientific research indicates that when beginning a new training regime or when increasing your training load that your body’s need for protein increases. This is a “spike “ in need which may not transfer into a daily need.
Also, in contrast to earlier times when protein supplements were recommended for all athletes, now it is more something for those whose diet is lacking or for a short-term use.

Why do you need protein ?

About 20% of your body weight is made up of proteins. Your body uses it for growing new tissue, tissue repair , as a fuel for energy production, making body enzymes as well as playing a role in transporting other nutrients , carrying oxygen and blood clotting.

So, quite a busy thing is protein and as you can see, many of these functions are vital for MuayThai athletes making it essential that you understand how to fulfil your needs for this nutrient.

Interesting fact : Tissue proteins are continually being broken down and released into the body, half of your total body protein is replaced in this manner every 150 days.

Increase in Need:

Heavy training causes an increase in protein needs so that as you get more into MuayThai you will have to adjust your diet.
Making the changeover from someone who trains  a few times a week to fighting will involve a major diet over-haul and in the beginning you will need to eat more protein.

This is not just for building muscle but also to cover energy use and recovery after the gym.

If you are not eating enough carbohydrates, then you will also need extra protein or if your diet is otherwise lacking (i.e. vegetarian without proper supplementation or restricted due to allergies  or if you are eating too many carbs. ) Anyone who travels to train in Thailand will notice that the protein

Boxers who have been training for a long time at a high level will find that their bodies adjust to the stresses of training and do not need to continue increasing protein intake.

But the latest research shows that you do not need to take protein supplements if you are following a general change in diet. Most boxers eat far more than the general public anyhow and if this includes a balance of carbohydrate, protein and micronutrients then there is no need for extras.  Take a look at the list of foods below and you should find that you are eating more than the recommended intake already.

Excessive eating of protein foods means that you will not get enough carbohydrates or fibre from other foods. Eating too much meat will also result in increased fat levels which you don’t need if training for a fight.

All in all protein supplements don’t seem to be needed by MuayThai fighters at all – not to mention that they are incredibly expensive and you could spend the money more fruitfully on a ticket to Thailand J

Recommend intakes :

***Teenagers  2 g  per KG of body weight. ***

The best way to approach filling up is to look at carbohydrate and protein intake so that the foods can work together to benefit your training.

The following food items contain about 10 g of protein :

Training times and protein.

The research indicates that protein is used and broken down during training and then you need to build it up during recovery. A few hours banging pads will damage and stretch muscle tissue which needs to be repaired as soon as possible after training.
The best way to do this is to combine protein and carbs. This works the best because the carbs will begin an increase in insulin which then stimulates the muscles to take up the amino acids.
Combining protein and carbs isn’t complicated , the following simple meals will do it :
Cereal, milk and toast for breakfast
Stir fried veggies with fish or chicken , serve with rice or pasta
Snacks  - sports bars, bananas, milk-drinks, juices ( non-sweetened ) , fruit smoothies ( without the sugar and cream to be found in pre-made servings )

A note on fad diets:

The popular media is full of the high-protein, low-carb diets. Please remember that you are an athlete!

Depriving your body of essential nutrients may result in short-term weight loss but in the long term, your training will suffer and you will not improve as a boxer.