Muay Thai Nutrition Podcast

• Introduction: 00:00 - 01:05
• Importance of Strategies: 01:06 - 03:08
• Rate of Weight Loss: 03:09 - 05:12
• Food Volume: 05:13 - 06:48
• Preload Technique: 06:49 - 08:50
• Meal Frequency: 08:51 - 10:42
• Clear Goal and End Date: 10:43 - 13:00
• Conclusion and Call to Action: 13:01 - 13:50 _______

• Energy flux vs. energy balance
• What do people normally do to lose weight?
• What happens when you under-fuel long-term?
• Low energy flux in more depth
• High energy flux in more depth
• Benefits of a high energy flux approach
• You can eat more!
• Greater chances of successfully maintaining results
• Improved health and performance
• Improved appetite regulation
• How this can help post-fight or post-diet
• Practical tips for a high energy flux lifestyle

I walk you through a step-by-step client case study breaking down how we set up our fight camp plan, including weight targets, nutrition targets, and the art and science of making adjustments throughout the fight camp to stay on track whilst preserving performance. I speak in "grams per kg" so you can apply the macronutrient values, as well as the other information, to your own fight camp planning. I feel like this is an episode for the data crunchers! I also give an exciting announcement...

Everything you need to know about which supplements I recommend for Muay Thai, why they are beneficial, how to take them, and any further considerations.

Topics Covered:

• Two criteria to determine your ideal weight class
• What entails an 'ideal' weight class
• Optimal body composition recommendations
• Why do we care about body composition?
• Weight cut magnitude for same-day vs day-before weigh-ins
• How to work out your fight week target weight
• Questions to ask yourself when choosing your ideal weight class

How to cut weight and refuel for a same day weigh in. You requested it, you've got it!

Today's episode is all about how much weight you should cut for a Muay Thai fight.

Topics Covered:

• Why cut weight in the first place and not just fight at your walkaround weight?
• Chronic vs acute weight loss
• Day-before vs same-day vs tournament weigh-ins
• How much to cut for a day-before weigh-in
• How much to cut for a same-day weigh-in

I cover everything you need to plan your fight camp diet for Muay Thai and MMA fighters, including:

- Setting an appropriate calorie intake.

- Setting appropriate macronutrient intakes.

- Protein and carbohydrate timing.

- Specific food choices.

In today's episode, I talk about creatine supplementation for fighters.

Topics Covered:

• Should fighters take creatine?
• Benefits of creatine.
• Drawbacks of creatine.
• How to know if YOU specifically should take creatine.
• How to take creatine - dose, loading, type, timing, etc.

In today's episode, I talk about fat loss and muscle gain for fighters, whether you can or should pursue these goals at the same time, and what this means for your weight class.

Topics Covered:

• What people mean when they ask about body recomposition
• What your weight on the scale actually represents
• What body recomposition is
• Is body recomposition possible?
• Who is most likely to achieve body recomposition?
• Who is unlikely to achieve body recomposition?
• How body recomposition applies to fighters and my recommendations
• How to set up your diet, training, and lifestyle for maximal chances of achieving body recomposition

Topics Covered:

• Different types of weigh-in and what they mean for recovery
• What you need to consume after you weigh in
• Why do you need to consume these things after weighing in
• Effects of dehydration on health and performance
• How much carbohydrate, fluid, and salt to consume
• Which foods to consume to allow you to perform at your best
• The rehydration drink recipe I use with my clients

Topics Covered:

• My experiences with both Thai-style and Western weight cuts.
• What Thai-style weight cutting typically involves.
• What Western-style weight cutting typically involves.
• Why I suspect these differences exist.
• Benefits of each style.
• Which style I'd recommend for you.

A bit of a trial run explaining who I am, what this podcast is going to look like, and how it's all going to work.