Combat Sports
Year-round training
Muay Thai — General Conditioning
Core stack
| Supplement | Dose | When | Why |
|---|
| Whey protein |
25–40 g, 1–2×/day (target 1.6–2.2 g/kg/day total) |
Post-training, between meals |
Recovery, lean mass retention through high training volume. |
| Creatine monohydrate |
5 g/day |
Year-round, any time |
Repeat-effort capacity (rounds, pad work, clinch), recovery between sessions. Drop only in the final 7–10 days before a weigh-in. |
| Electrolytes |
2–3 sachets/day, more on double days |
Pre / intra / post training |
Heavy sweat losses in this climate and sport. Cramping prevention. |
| BCAAs |
5–10 g |
Intra-session, especially double-session days |
Useful around long or back-to-back training. |
Foundations
- Hydration is non-negotiable. Drinking only water in this heat flushes sodium. Electrolytes are your insurance.
- Eat carbs around training. Glycogen drives round performance.
- Sleep over everything. Most overtraining is undersleeping. 8 hours minimum on heavy days.
- Deload every 6–8 weeks.
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