Intense training can leave you feeling rundown and exhausted. Maintaining a balanced diet and staying hydrated while you train will help combat the intense fatigue that many fighters feel. Hitting that energy wall while you train can be one of the most frustrating experiences for an MMA fighter. Knowing what your body needs to push past this energy hurdle may be the key to the power and explosiveness your performance needs. If you're looking for top-rated classes for muay-thai in Raleigh, NC, call Gracie Raleigh now!
There are no quick fixes when it comes to boosting your energy. Caffeinated energy drinks contain so much sugar that the crash that happens after you consume them actually leaves you worse off than you were before you drank it. Spikes in blood glucose and the crash that follows tank your energy faster than an intense workout. Here's what you need to eat in order to skip the crash and get back to smashing it on the mat:
- Melon - Even mild dehydration can affect your performance. Melons are primarily made up of water and naturally occurring sugars. These natural sugars don't spike your blood sugar and fruit contains fiber that helps you feel full longer. Watermelons alone are ninety percent water. Keeping hydrated doesn't just mean chugging water.
- Oatmeal - Quality carbohydrates, like those found in oatmeal, can help fuel your muscles and your brain. Good carbs like oatmeal are stored in the body as glycogen and are a great source of sustained energy.
- Nuts - Nuts provide a sustained energy boost and are an excellent way to replace some of the electrolytes you lose during training. Rich in magnesium and potassium they are a perfect post-workout snack.
- Sweet Potatoes - Did you know that a sweet potato contains twenty-five percent of your daily recommended intake of potassium? This is big news for fighters who need to stay hydrated. Potassium helps keep your body's electrolytes in balance, lessen the stress on the body, and lowers blood pressure. Sweet potatoes also pack high-fiber carbs which stabilize energy.
- Tea - Sipping a cup of oolong, black, or green tea can give you a little caffeine boost without the sugar crash of an energy drink. While teas contain less caffeine than coffee, they do contain a valuable amino acid, theanine, which has been shown to improve alertness and attention.
- Chia Seeds - Packed with blood sugar stabilizing protein and omega-3 fatty acids, these little seeds pack a big nutritional punch. They are full of antioxidants, potassium, iron, and magnesium. Including them in your diet has been shown to improve recovery and fight inflammation.
- Milk - Key for helping your body replace electrolytes as you sweat and supplying your body with water. Milk also contains a powerful protein called casein which can help boost the growth and recovery of muscles.
- Beans - Another great source of magnesium, beans are packed with fiber and help keep your energy level even and you feeling full.
- Crimini Mushrooms - Full of vitamin B6, folate, niacin, riboflavin and pantothenic acid, mushrooms are a must have for energy production in your body. These mushrooms help you fight fatigue and protect your adrenal glands during stress.
- Eggs - Leucine, an amino acid found in eggs, plays a crucial role in the synthesis of proteins in your body. This acid is essential to the growth and recovery process of muscle. Eggs also contain significant amounts of iron and B vitamins.
Affordable Muay-Thai in Raleigh, NC
At Gracie Raleigh we want you to be successful in your training. Whether you are new to the sport or you have been a practicing muay-thai in Raleigh NC for years, our highly trained staff works hard to provide you the best and most complete martial arts training in the Triangle. There are also no contracts for children who enroll in Gracie. That means that the whole family can take classes in our facility! Learn more about the benefits of martial arts on our blog and then come by the gym or call for more information. See you on the mat!