The Diet of a Muay Thai Fighter
The Basic Approach
Training and fighting in Thailand is a full time job. Fighters will typically train in the morning and evening with a total of up to 6 hours per day and taking only one rest day each week. Because there is short breaks between training sessions, schedule fighters feeding times for optimal recovery and performance.
Below is what a typical day of training and eating:
- AM Training – Drink water with BCAA (branch chain amino acid).
- Post training am – Immediately after training, drink a post workout shake containing 25g protein, around 50g carbohydrates, and 15g fats.
- Breakfast – Within 1 hour, consume a meal with around 25g protein, 50-100g carbohydrates, 15g fats.
- During the day – In times of low activity, consume meals that are high in protein (50g), higher in fats (30g), while lower in carbohydrates (around 50g and mostly from vegetables).
- Pre training – If feeling low on energy pre-training, eat some fruit. Around 50g or 1 piece.
- During training – Drink water with BCAA (branch chain amino acid).
- Post training pm – Immediately after training, drink a post workout shake containing 25g protein and around 50g carbohydrates.
- Finish eating between 8-10pm – Main meal of the day is to be eaten around 1 hour after training. This meal should be high protein (50g), higher in carbs (100g) and lower in fats (15g)
- Extra meal: If your feeling hungry in the few hours before bed, he had the go-ahead to consume a protein rich snack like a 2 egg omelet or a protein shake.
The Calories
Working out calories for high performance “weight classed” athletes can be tricky. Training 5-6 hours per day puts a huge amount of stress on the body and demands a high food intake to supply your body with enough energy to handle the workload, recovery, rebuilding the body etc. At the same time you need to be careful calories are not too high that you won’t lose weight. Finding that sweet spot between sufficient energy and weight loss is an individual thing and something that requires individual experimentation.
Devide the 2300kcals into 2 high carbohydrate meals which were eaten after training, 1 lower carb meal which was eaten during the day in times of low activity, and 2 super nutritious shakes to be consumed right after training.
In total have 3 different menu’s covering baseline menu for standard training day which is 2300kcals, 3300kcals on refeed days, and 2286kcals on rest days with lower carbs and higher fats.
Regular Re-Feed Days
The human body is so smart and especially good at adapting. A good example of this is how after around 14 days of being in a calorie deficit, your body realizes it’s not getting enough food and will down regulate your metabolic rate, and slows or shuts down non-essential functions like hormone and reproductive function.
To avoid this happening, we scheduled re-feed days. Every 4-7 days, we increased your calorie intake x 1.5, and not more than x 3. So if you were on 2000kcals, you would bump it up to 3000kcals.
Similar to what’s commonly known as a cheat day, however cheat days are usually for other reasons like diet sustainability. Where’s re feeds are for the purpose of stoking the metabolic fire. This sounds counter intuitive to increase calories when trying to lose weight, but research demonstrates this will avoid metabolic adaption.
The Supplements
Although supplements are not 100% necessary for weight loss, they do help. Athletes like Muay Thai fighters who have short rest periods between training need all the help they can get to assist recovery and training performance. But forget “fat burners” and pre workout supplements, below is a basic list of highly researched supplements we use that have proven to be safe and effective.
- BCAA’s are taken during training – in water. This is to minimize muscle breakdown while on a low calorie diet and helps with the recovery process.
- Greens supplements are a heavily researched supplement that have proven to alkalize the body in times of rapid fat losses. This was taken 1-2 times daily in a shake.
- Amino/carbs workout drink is taken when training exceeds 1 hour. This is a mix of carbohydrates and amino acids supply the body with everything needed start the recovery process and minimize stress.
- Multi vitamin is taken twice daily after each training session. This is to replace lost vitamins and minerals lost during heavy sweating in training.
- Fish oil is taken at the rate of 1g per % of body fat for the first 4 weeks, then dropped to half that amount. Many studies confirm supplementing with fish oil will inhibit the production of fat cells.
- Whey protein supplement twice daily and immediately after training. . Usually combined with fruit, almond milk, coconut milk or water, coconut oil, greens.
Water Cutting Strategy
I know this is the part of the cut your all waiting to hear about: How to cut 9kgs (19.8lbs) in 8 days. There are some crucial steps which we used to manipulate our fighters bodies to rapidly lose water.
Carbohydrates
In fight week, to assist with our weight loss we adjusted his carbohydrate intake to around 50-100g per day. That’s around 2 cupped handful of brown rice each day, or 2-3 pieces of fruit. We never go below 50g of carbs each day. The 50g of carbs intake each day is predominantly for supplying the liver and brain with much needed glucose, not for running a marathon. When fighters ignore this rule they end up crashing hard in the final days of the cut.
Salt
As sodium binds to water in the body, temporarily cutting salt from the diet you will cause you to lose water. In the days leading up to the weigh, our fighters avoided all salt and high sodium foods.
Natural diuretics
When using rapid weight cutting techniques, we assist the excretion of urine by using a natural diuretic. In our diets we use diuretics like dandelion root and uva ursi leaf which are both safe and nothing like the harsh drug version diuretics.
Water loading strategy
This method involves increased water intake for short periods of time which leads to increase in urinary fluid losses for several days. Essentially a fighter will increase water, and then reduce each day until intake is zero by weigh in day.
Sauna
We finished off the last of the cut with a couple of short sauna session. Our fighters are able to lose the last 1.5kgs (3.3lbs) in a 20-30 min sitting. On the day of weigh in, we had the option of using the sauna if needed to make weight.
The Results
Our fighters can loose 1.5kgs (3.3lbs) of body fat in 3 weeks, then cut 9kgs (19.8lbs) of water weight during fight week. Then after he successfully weighed in at 72.5kgs (159.5), he followed a specific rapid recovery plan to bounce back up to 81.5kgs (179.5lbs) in less than 24 hours. The recovery process is arguably the most important part of weight cutting in combat sports.
10 Reasons Why Muay Thai Is The Perfect Martial Art
Developed over hundreds of years, the ancient martial art of Muay Thai is known for its tremendous power, maximum efficiency, and raw simplicity. Often referred to as the “Art of Eight Limbs”, Muay Thai utilizes a beautiful symphony of kicks, punches, knees, and elbows with fluidity and grace.
Muay Thai is now one of the most well-known and practiced martial arts in the world. It has proven to be effective, which is why it is most common striking base in the vastly popular, fast growing sport of mixed martial arts.
We give you 10 reasons why Muay Thai is the perfect martial art:
1) It is widely recognized as the most effective striking art in the world.
Muay Thai is by far the most effective striking art in the world. Muay Thai has been tested in competition and real-life situations for hundreds of years, refining the art to be as fast, efficient, and powerful as it can be. On top of that, its consistent testing in combat between highly skilled practitioners has developed every aspect of the art to an extremely high level.
2) It is effective in all ranges of standup fighting.
Muay Thai is a martial art and combat sport unlike any other. The art incorporates the use of knees, elbows, shins and hands. This allows the practitioner to use all the weapons available to the human body in kicking range, punching range, and the clinch, making it effective in all ranges of standup fighting unlike most other striking based martial arts.
3) It is simple and easy to learn.
While there are hundreds of different techniques in Muay Thai, it is also a martial art known for it’s raw simplicity. That’s why Muay Thai is for everyone: men, women and children alike. In Thailand, it is actually more common for practitioners to start as young as five or six years old.
4) It is highly effective for self-defense.
Muay Thai is also one of the few martial arts in the world that has been undeniably battle-tested and street certified for real-life encounters. Although widely regarded as a striking based martial art, Muay Thai also contains throwing techniques, locks, using of an opponent’s own momentum, and even submissions. The conditioning of mind, body and spirit involved in Muay Thai also gives practitioners the confidence needed for real-life self defense situations.
5) It is both an aerobic and anaerobic workout.
Muay thai is specifically designed to promote the level of fitness and toughness required for ring competition even for recreational practitioners. With running, jumping rope and shadowboxing it provides an aerobic workout to prepare you for more intense workouts. Muay Thai also builds great anaerobic endurance with exercises like punching and kicking on the pads or bags, and clinching to work your body to its limits. This makes Muay Thai not just a perfect martial art, but also a very effective form of exercise. With continued training, Muay Thai will vastly improve your strength, dexterity, and cardiovascular performance.
6) It burns over 1,000 calories an hour.
Nothing spells perfect more than a martial art with the ability to help you burn 1,000 calories an hour. Muay Thai is the standard of a perfect total body workout. It is a fun and efficient way to burn fat and lose weight that also builds your core, flexibility and overall strength.
7) It toughens your mind, body, and spirit.
The art of Muay Thai toughens your mind, body, and spirit. As the late great Muay Thai Grandmaster Kru Yodtong Senanan once said, “Muay Thai is good for your confidence and inner strength.” On top of enhancing your physical conditioning, Muay Thai builds confidence and promotes discipline of the mind through the control of emotions and feelings.
8) It is one of the key foundations for the sport of MMA.
As the most effective striking martial art in the world, it is no wonder why Muay Thai has become one of the key foundations of the vastly popular, fast growing sport of mixed martial arts (MMA). Some of MMA’s greatest fighters and champions use the art of Muay Thai as their main striking base.
9) It will unleash your human potential in all areas of life
One of the biggest misinterpretations of Muay Thai is that it is just a sport of violence. But like many martial arts, Muay thai also cultivates important values that are rooted in rich tradition. It has the power to humble, discipline, and also inspire, which is arguably the most important aspect of any martial art. Muay Thai instills in its practitioners many great qualities including courage, humility and warrior spirit. These qualities will no doubt help you unleash your greatest potential in all areas of life.
10) Beneficial and Enriching…
To sum it all up, Muay Thai is beneficial for just about anyone. But remember, it is also up to the practitioner to make learning this perfect martial art even more enjoyable and enriching.
If your interested in joining us, please email Leigh at: kruleigh@lincolnthaiboxing.co.uk or ring: 07757 984266.
Our Adult training classes are here > Adult Classes
Our Kids training classes are here > Kids Classes
Some info sourced from: www.evolve-mma.com
Luke Greenshields V Steve Johns
Last Man Standing 25th April 15th 2015
Luke Greenshields (Black Widow) V Steve Johns (Chao Phraya)
Steve said: “So as much as I’d like to say that after a hard fought bout yesterday I came away with a win, unfortunately this wasn’t to be the case. I was caught with heavy leg kicks in the first round taking it out of action and was unable to continue. I would like to take the opportunity to thank everyone that wished me luck and especially those that traveled to support me.
With a hostile local crowd it meant the world to me. After seven weeks of hard training I’d also like to thank Kru Leigh Edlin, Kru Brian Pawsey, Fight Specifix and Max Skidmore for all their help in my training. Most importantly the never wavering support of my amazing wife Lisa… Much love to all”.
A few photo’s and video from the event:
These fantastic images from the event are by Howarth Photography and can be purchased online here >> www.howarthphotography.com
MSA Interclub (15.02.15)
MSA interclub
Sunday 15th February 2015
Weigh in: 10am – 11am
Fights Start at: 12pm
At:
Master Sken Academy
1st Floor Woodbank Works
Woodbank Industrial Estate
Turncroft Lane, Offerton
Stockport, Cheshire
SK1 4AR
About
All Fighters will be presented with MSA Awards/Trophies
The MSA interclub is an event that enables the students to improve their Muay Thai skills at their own pace. Alongside sparring sessions which are regularly held within Master Sken Academy classes to help improve participant’s techniques focusing on fighting strategies that are taught to aid the fighter when competing.
All MSA interclub events have fight officials referee and time keeper; students are encouraged to spar in controlled safe environment learning from each other’s techniques and strategies. Trophies and certificates are awarded on the day. Everybody is welcome to support their club and fighters on the day.
MSA Interclubs are held regularly throughout the year. Clubs from around the country are welcome to join the Interclub event by sending their Club name Instructor and students name with the students weight age and experience. We will match each person prior to the day.
Due to the popularity of the MSA Interclub’s we are asking each Club to book in advance & are limited to 7 fighters per camp. 2 assistants (corner). Weigh in is done prior to the day.
- Weigh in at the event is strictly between 10 to 11am.
- Interclub will begin at 12pm.
- Instructors please bring your own protective equipment.
- Bring your friends and family to support your camp.
- Everyone is welcome to support on the day.
- Admission £7 for fighters and spectators.
Chao Phraya Academy Fighters
Could Fighters Attending, please add their Name, Age, Weight & Experience in the comments box below…
How to get there
Master Sken Website > www.mastersken.com
Thai Warriors
Thai Warriors
6th December 2014
At Leamington Spa
Sam Hyde (Chao Phraya) v Kieron Walsh (8 limbs)
Our very own Sam Hyde will be fighting at this event, so please support him!!
About
Thai Warriors is a Warwickshire based Muay Thai promotion with the goal of being the leading pioneer in promoting the science of 8 limbs in the area.
Description
Thai Warriors is a Warwickshire based Muay Thai promotion with the goal of being the leading pioneer in promoting the science of 8 limbs in the area. Be there for the debut show 6th December Leamington Spa’s first night of all out Muay Thai action!
TICKETS WILL BE ON SALE 1ST OCTOBER 2014
TICKETS
STANDARD – £25
VIP Balcony (including Food) – £45
AVAILABLE FROM SAM HYDE
EMAIL
thaiwarriors@outlook.com
LOCATION
www.leamingtonassembly.com
MAP
The World’s top Muay Thai Camps
Muay Thai is the national sport of Thailand, but it has become a global phenomenon with camps operating all over the world. A few Western fighters have started to make a name for themselves on the international scene. Even only a decade ago, it was almost unheard of for a foreign fighter to possess the skills good enough to win a title at Lumpinee Stadium or Rajdamnern Stadium. Thanks to trailblazing pioneers such as Rob Kaman and Ramon Dekkers in the 1980s, Muay Thai is now a global sport. While the Thais still dominate the game at the highest levels of Muay Thai in the world, the sport’s popularity has ignited across the globe.
Thailand remains the heartland of the sport and no country can come close in terms of the quantity of elite level competitors which The Kingdom continually churns out. An estimated 5,000 professional Muay Thai camps are spread all over Thailand and are situated in virtually every town. Children start at a very young age such as 5-6 years old and Muay Thai is even taught in schools. In any given year, there are an estimated 250,000 to 300,000 elite professional Muay Thai fighters competing around the country. Only the very best 500 fighters or so in Thailand make it to the big stadiums like Lumpinee or Rajdamnern in Bangkok. And still, most fighters end up failing in the big leagues. The numbers are even worse for foreigners in terms of odds for success. For this reason, it is no surprise that most of the top camps are in Thailand, but there are some notable exceptions due to widespread proliferation of Muay Thai knowledge.
Here is a list of the world’s top Muay Thai destinations for authentic Muay Thai.
Evolve MMA
The Thai media in Thailand have crowned Evolve MMA’s Muay Thai instructor team as the greatest dream team of legends in history. Evolve MMA in Singapore has the most decorated team of Muay Thai trainers found anywhere in the world, including camps in Thailand. It currently includes big-name legends of the sport like Namsaknoi Yudthagarngamtorn, Attachai Fairtex, Orono Wor Petchpun, and Nonthachai Sit O as well as an vast array of multiple-time Rajadamnern and Lumpinee champions including Muangfalek Kiatvichian, Chalee Sor Chaitamin, Saenghiran Lookbanyai and Dejdamrong Sor Amnuaysirichok, Singmanee Kaewsamrit, Chaowalith JockeyGym, and many others. It also houses many champion trainers from Sityodtong Camp.
Evolve MMA offers Muay Thai classes in Singapore for the complete beginner to the advanced Lumpinee-level professional fighter. If you are looking to learn Muay Thai in Singapore, Evolve MMA is arguably one of the best Muay Thai gyms in the world. If you are looking to compete and win in Lumpinee Stadium, Evolve MMA is worth a visit to sharpen your skills against some of the best in history.
Petchyindee
The Petchyindee gym has been one of the best in Thailand for several decades and a brand new location is currently under construction featuring state-of-the-art facilities. It will include accommodation for tourists. Historically, Petchyindee has not open to the general public, but it will be next year. It is already home to the Petchyindee stable of fighters which includes two of the best fighters of the decade in Sam-A Kaiyanghadao and Nong-O Kaiyanghadao while training is overseen by multiple time Lumpinee and Rajadmanern champion Sagat Petyindee.
Petchyindee also throws co-promotions at Lumpinee Stadium on a regular basis with their star fighters. Their fighters are well-known for their technical mastery of Muay Thai and are well-known as cardio machines. When it opens its door to foreign tourists, it is well worth a visit to see how one of the best camps in Thailand trains its legendary champions.
Sitsongpeenong
Sitsongpeenong is a camp that caters to Westerners with air conditioned, indoor facilities. However, do not be fooled by the luxurious settings. It has a world-class fight team which currently includes multiple-time tournament and title winner Kem Sitsongpeenong, current Thailand champion Sittichai Sitsongpeenong and former Lumpinee champion Thongchai Sitsongpeenong. It is a serious camp with serious Muay Thai. Fighters at Sitsongpeenong are known as very well-rounded with strong kicks and excellent punching power, a rarity in the world of Muay Thai. If you want to learn authentic Muay Thai, Sitsongpeenong is definitely one of the best.
There are facilities in both Bangkok and Phuket, catering to students of all levels and Sitsongpeenong regularly sends fighters to compete at all the main stadiums in Thailand with many of them highly ranked in their respective weight classes.
Singpatong
Despite being located on the outskirts of Phuket’s most notorious red light district, Singpatong has an excellent reputation and has helped launch the careers of top Thai and Western fighters with Pentai Sitnumnoi, Peneak Sitnumnoi and Damien Alamos all winning Lumpinee titles in recent years. Peneak was the 2011 ‘Fighter of the Year’ and the head coach, Numnoi Singpatong, has a crop of up and coming Thai youngsters coming through as well as being extremely open to Western fighters who want to come and train. The open atmosphere of this camp makes it a place to visit for the beginner and the serious fighter. Singpatong training is classic Thai-style with lots of roadwork, heavy bags, pads, and clinch work. Cardio is strongly emphasized at Singpatong. You can learn excellent basics as well as advanced technique at Singpatong.
Sitmonchai
Located on the outskirts of Kanchanaburi, this Muay Thai camp is in a remote location, but is known for its laid-back atmosphere. However it is still home to some feared and respected fighters like Pornsaneh Sitmonchai, who has a reputation as being the most exciting Muay Thai contenders in Thailand today, and teenage prodigy Yodkhunpol Sitmonchai who recently secured a contract with international kickboxing organization Glory. Due to its remote location, the training is very spartan and hard. Roadwork is heavily emphasized with endless rounds of pad work and conditioning. The trainers at Sitmonchai have decades of experience at Lumpinee and Rajdamnern stadiums. Do not expect special treatment as a visitor. The training is as tough as they come. If you want an immersive Muay Thai experience, Sitmonchai is one of the places to go.
Jitti Gym
Jitti Gym in Bangkok is owned by the well respected Jitti Tanongsak and while it isn’t known for producing Thai fighters it has helped launch the careers of some of the top Westerners in the sport including WBC and WMC champion Liam Harrison. Known for its family atmosphere, Jitti Gym is also home to Andy Thrasher who became the first ever non Thai to win a Toyota Marathon in 2011 and is welcoming to complete beginners as well as seasoned pros with basic accommodation available.
Tiger Muay Thai
Tiger Muay Thai is best known as a tourist destination for those who want a combination of training and fun on the beautiful island of Phuket. The Muay Thai classes cater to students of all levels and the trainers include former Lumpinee champion Rattanachai Jadngooluem and former Rajadamnern champion Lamsongkram Chuwattana. It also has a very serious MMA program with elite competitors and instructors such as Roger Huerta and Brian Ebersole.
13 Coins
Attached to a large hotel in Bangkok, 13 Coins is run by the eccentric Mr Coke and is home to several top fighters with former ‘Fighter of the Year’ winners Saenchai PKSaenchaigym and Saengmanee Sor Tienpo both training here as well as Pakorn Sakyotin and western boxers like Kwanoichit 13coinsexpress and Pungluang Sor Singyu.
Lanna
Lanna Boxing Camp, better known in Thailand as “Kiat Busaba”, is a professional boxing camp in Thailand’s northern capital city of Chiang Mai. Owned and managed as a family concern,we have worked hard over several years together with our young Thai boxers to achieve success at the top level of competition as well as being considered one of the best Northern Muay Thai Training centres. In the pleasant surroundings of our camp, as we train everyday, we offer the opportunity for people to train professionally and gain insight and understanding of the ancient art of Muay Thai.
… and of course
Chao Phraya Muay Thai 😉
Chao Pyraya (Lincoln) in Lincoln is run by the well respected Kru Leigh Edlin and while it isn’t very known as yet for producing professional fighters, it has a fantastic atmosphere and superb training and facilities. It is Chao Phraya Muay Thai Academy’s aim to introduce and promote the art of Muay Thai, Thai Culture & History within our class structure and syllabus. In addition, the academy aims to promote fitness, confidence and well being through our exercise and training prescription, welcoming to complete beginners as well as seasoned professionals.
Sourced from: www.sg.sports.yahoo.com
Smelly Gloves?
Smelly Gloves
TOP TIPS
- Don’t leave in your bag
- Put in well-ventilated area
- Use an anti-bacterial spray
- Newspaper to absorb sweat
- Fabric softener sheet
- Smells nice again!!
…………………………..
HERE’S HOW!!
1. Don’t leave in your bag
Your hot, dark, damp, sweaty training bag is the perfect breeding for bacteria. If you just leave your gloves in your bag after each training or sparring session, you’ll find your gloves smell more and more. If you do nothing else, take them out of your bag when you get home.
2. Put in well-ventilated area
This can be in a utility room, garage, shed or conservatory with decent air circulation. Mesh bags can be great for carrying your gear that can be used to hang your stuff to dry it out. The main thing is that the gloves need to be completely dried out so the bacteria has no moisture in which to breed.
3. Use an anti-bacterial spray
Before hanging your gloves to dry, you can help kill the bacteria by using an anti-bacterial Febreeze spray or something similar.
4. Newspaper to absorb sweat
Add a few sheets of screwed up newspaper into each glove, this will help take out all the sweat and moisture out of the gloves.
5. Fabric softener sheet
Best tip of all… buy some cheap fabric softener sheets! Put them in the gloves around the newspaper to start to get rid of the smells. Then when your going to use the gloves again, rub the sheets around the inside of the gloves for extra freshness.
6. Smells nice again!!
Your boxing gloves are one of those things that tend to start smelling really bad over time, especially if you work hard! They are a massive breeding ground for bacteria and over time it can get really bad, so bad that other students will avoid sparring with you!! So don’t be that Muay Thai Fighter… follow the above and everyone will still love you!!!
ParnPetch Rirom – Workshop (07.06.14)
DATE: 7th June 2014
TIME: 1pm – 3pm
PARNPETCH RIROM: Arjarn Parnpetch Rirom has spent the last 16 years coaching in Bangkok and throughout the World. He was one of the head coaches at the World famous Sasripapa gym. With over 250 fights, both an amazing technician & awesome fighter and to his credit Arjarn Parnpetch was a former Ratchadamnoen champion. He was also awarded the most exciting fighter of the year at both Ratchadamnoen (twice) and Lumpinee.
Chao Phraya Lincoln are proud to present a clinch (Prumb) and fight strategy seminar/workshop. Arjarn Parnpetch is one of Kru Leigh Edlin’s & Kru Shaun Boland’s original teachers and coaches in the UK and Bangkok.
This seminar is open to all camps, clubs and styles – Including: Muay Thai, MMA, Kickboxing and K1 etc …who have a thirst for knowledge & experience!!
WORKSHOP DETAILS: TBC
WHAT TO BRING: TBC
PRICE: £20
TICKETS AVAILABLE HERE >> CLICK
LOCATION BELOW: Fight Specifix Unit 3A – Exchange Road, Doddington Road, Lincoln LN6 3JY
SAENCHAI v PAKORN: ParnPetch Rirom was Saenchai’s chosen corner man and coach for the SuperShowdown 10, in Glasgow on the 10th November 2012.
PARNPETCH RIROM – IN ACTION: