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 is best to eat before and after a kickboxing training? What you should eat also depends largely on the time you eat. Good nutrition is important if you want to get the most out of your training. Which foods are best to eat and within what timeframe? With the right nutrition, you have enough energy for kickboxing and your body can optimally recover after a training. This way, you improve your performance.

At what time should you eat before a kickboxing training?

What you should eat before starting a training depends on the timeframe. You have the choice 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

What you should eat before starting a boxing training

Before you start a training or a session, it is important to consume enough simple carbohydrates and proteins. For example, you can choose a meal with fruit and quark. Prefer plant-based? 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 choose a shake with protein powder, vegetables, or fruit.

Example of a pre-workout meal

1. Sandwich or toast with butter, peanut butter, and banana

This food fills you up but is still 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 cakes with butter and granola

Rice cakes are a source of carbohydrates and very suitable as a meal for boxing training. Spread the rice cakes 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 effect on endurance. Drink a maximum of 1 to 2 cups of espresso.

4 Oatmeal

You should eat oatmeal 60 to 90 minutes before the kickboxing training. Oatmeal contains many complex carbohydrates and fibers. This provides you with the energy you need.

What is best to eat after a kickboxing training?

After training, it is important to replenish your fluid and glycogen stores. It is essential to provide your muscles with the building blocks they need to recover. Especially water, carbohydrates, and proteins are important for recovery.

Example of an after-workout meal

1. Smoothies

You can make smoothies yourself or buy them in the store. Choose a smoothie with enough protein, fats, and carbohydrates. To help your muscles recover even faster, you can optionally enrich the smoothie with extra collagen, such as strawberries or blueberries.

2. Coconut water or melon juice

During an intensive kickboxing training, you sweat a lot. It is therefore important to replenish these lost electrolytes. Coconut water is a natural source of electrolytes and potassium. Your body recovers not only much faster but also much easier. Are you more a fan of sweet drinks? Then after training, you can also choose to drink melon juice. The muscle soreness decreases 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 the training.

4. Yogurt or quark

Yogurt and quark are easy to prepare and a source of protein. In addition, you can combine these dairy products with all kinds of fruit and seeds. By eating enough protein after a kickboxing training, you prevent muscle soreness and muscle damage, reducing the risk of injuries.