I'm working out 3 days a week for 1 hour - Muay Thai kickboxing + the same amount of time pumping iron at the gym. The Muay Thai involves:

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  • Full contact sparring
  • Leg and arm conditioning (taking hits)
  • Intensive core, leg and arm cardio

I have a reasonable healthy western diet, but it's quite random and unhealthy at times too.

Are there either any specific nutritional based additions or changes that I should make to my diet to ensure I get enough to maintain current muscle and recover from my activities?

I don't include my current diet because I only want core or optional food products that would enhance regular hard sparring (muscle damage/bruising). It's a bonus if such things are already part of my diet.

  • Are you going at this alone or with a trainer/camp? If going with a trainer/camp then they should have a regimine that they use or they can build one for you. – DustinDavis Mar 16 '11 at 15:01

I have three things that I changed about my diet when I started training in martial arts:

  • Drink more water. I drink a gallon a day. You'd be surprised how much you sweat while working out. Have you ever weighed yourself before and after a heavy leg day for example?
  • Take a fish oil or other omega-3 fatty acid supplement. Once you get into training kicking and punching in earnest, your knees and elbows may start to ache. I found that a daily fish oil dose cured almost all my aches and pains.
  • Finally, take a multi and lift heavy. You said you have a randomly healthy diet already. I'm not sure what that means, but adding a multi vitamin couldn't hurt. This is pretty standard advice for anybody however.
  • During wrestling practice I would lose 5-8 pounds each practice. – DustinDavis Mar 16 '11 at 20:31

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