What is the best thing to eat before and after a kickboxing training?
What is the best thing to eat before and after a kickboxing training? What you should eat mainly depends on when you eat. Good nutrition is important if you want to get the most out of your training. Which foods are best to eat and in what time frame? With the right nutrition you have sufficient energy for kickboxing and your body can recover optimally after training. This is how you improve your performance.
At what time should you eat before kickboxing training?
The best food to eat before training depends on the time frame. You can choose from the options below:
- 30-60 minutes before your kickboxing training: simple carbohydrates
- 90-180 minutes before your kickboxing training: complex carbohydrates and proteins or
- 180+ minutes before your kickboxing training: meal of complex carbohydrates, proteins and fats
This is what you should eat before you start boxing training
Before you start a training or session, it is important to consume enough simple carbohydrates and proteins. For example, you can opt for a meal with fruit and cottage cheese. Do you prefer a plant-based diet? Then you can also opt for plant-based dairy. Such as coconut milk, soy milk or nut milk. For a kickboxing training you can also opt for a shake with protein powder, vegetables or fruit.
Example of a pre-workout meal
1. Slice of bread or toast with butter, peanut butter and banana
This food is filling, yet easy to digest. Do you need some extra energy for your kickboxing training? Then top the sandwich with peanut butter, banana, honey and cinnamon.
2. Rice waffles with butter and granola
Rice cakes are a source of carbohydrates and very suitable as a meal before boxing training. Spread the rice waffles with butter and sprinkle some granola on top.
3. A shot of espresso
A shot of espresso contains a lot of caffeine. Research has proven that this substance has a positive influence on endurance. Drink a maximum of 1 to 2 cups of espresso.
4 Oatmeal
It is best to eat oatmeal 60 to 90 minutes before kickboxing training. Oatmeal contains many complex carbohydrates and fiber. This provides you with the energy you need.
What is the best thing to eat after a kickboxing training?
After training, it is important to replenish your fluid supply and glycogen supply. It is important to provide your muscles with the building blocks they need to recover. Water, carbohydrates and proteins are especially important for recovery.
Example of an after-workout meal
1. Smoothies
You can make your own smoothies or buy them in the store. Choose a smoothie with sufficient protein, fats and carbohydrates. To help your muscles recover even faster, you can also enrich the smoothie with extra collagen, such as strawberries or blueberries.
2. Coconut water or melon juice
You sweat a lot during an intensive kickboxing training. It is therefore important to replenish these lost electrolytes. Coconut water is a natural source of electrolytes and potassium. Your body not only recovers much faster, but also a lot easier. Are you more of a sweet drink lover? Then you can also choose to drink melon juice after training. The muscle pain is reduced because it contains a lot of L-citrulline.
3. Toast with avocado, egg and smoked salmon
Toast with avocado, egg and smoked salmon is a good meal after a kickboxing training. It contains a lot of carbohydrates, proteins and fats that make you feel fit again after training.
4. Yogurt or cottage cheese
Yogurt and cottage cheese are easy to prepare and a source of protein. You can also combine this dairy with all kinds of fruit and seeds. By eating enough proteins after kickboxing training, you prevent muscle pain and muscle damage, which reduces the risk of injuries.