This third and final part of my series looking at the importance of carbohydrates to Thai boxers, explains how carbs affect your final weight cut the week before a fight. Your body composition should already be on point (less than 10% body fat) by managing your calorie intake (especially carbs) for the previous 4-weeks or so.
In the last post I said, “Unlike fat storage, your body can store only a limited amount of carbohydrate in both the muscles and the liver.”
This equates to approximately 300-700g of muscle glycogen (carbohydrate) and 80-110g of glycogen in the liver, providing a storage capacity 400-800g. But this is only a portion of the associated weight resulting from stored carbohydrate or glycogen. For every 1g of stored glycogen, your body also stores about 3-4g of water, which makes a big difference to your body weight. Glycogen and associated water stores could be adding between 1-3kg to your weight; and that’s without reducing water intake and dehydrating in any way, just running down your muscle glycogen stores.
It takes at least 20-hours to fully restore muscle glycogen (provided sufficient carbohydrate is consumed in that period), so this method of weight reduction is not for fights with the weigh-in on the same day. Your performance will be greatly reduced if you compete with low glycogen levels. Only consider running down muscle glycogen if your weigh-in is the day before the fight.
Larger, more muscular fighters have a greater muscle mass and therefore a greater capacity for muscle glycogen storage, and can therefore drop more weight using this method. This final cut is a temporary glycogen and water weight dumping process. If done correctly, you’ll have regained your full weight again by fight time.
Minimising your carbohydrate intake in the final week of training will run down your glycogen stores quickly and strip off the weight. Bare in mind that toward the end of the week, when your glycogen stores are virtually depleted, training is going to be very tough. It’s important that you don’t train for too long. Your training programme should be periodised for short, high-intensity sessions in this last week to provide optimum peaking for the fight; this also allows you to train effectively despite running low on glycogen.
Glycogen depletion, combined with controlled dehydration through water loading is the most effective way to temporarily drop weight the day before the fight. Getting the weight off is only half the job. It’s crucial that you understand how to pack back on all that temporarily lost body weight before stepping into the ring, or you’ll squander your advantage.
If you missed the first two parts in this blog series, you can check them out here:
- Part 1 — fat loss or storage and avoiding energy crashes during training or in a fight
- Part 2 — fuelling for long training sessions and refuelling for multiple sessions in one day
Further Resources
Every so often, an opportunity emerges that can redefine how we train, fight, and thrive.
Today marks one such epic day. The coveted Heavy Hitters Barebones program is swinging its doors open – a golden chance that surfaces just twice a year.
Why does this matter for every western Muay Thai enthusiast, fighter, or coach?
Why Heavy Hitters is Different:
– Streamlined Efficiency: The life of a Muay Thai enthusiast, coach, or fighter, especially in the West, is brimming with demands. Heavy Hitters understands that. No need for endless hours. You need potent, impactful hours. This program is your answer.
– Real-world Results: From enthusiasts in Australia to champions in the USA, the feedback is unanimous – Heavy Hitters changes the game. Take it from Paul Banasiak:
“From broke and broken to moving and competing better than ever. Since working with Don 3 years ago, I haven’t had a single major issue. Don gave me the confidence that has translated itself into three straight knockout wins and a WBC title.”
– Holistic Training: It’s not merely about more power in your punches or lasting longer. It’s about cultivating a body that’s nimble, powerful, and resistant to injuries.
– Be Part of Something Greater: Beyond the program lies a fraternity, a global assembly of like-minded souls, all driven by the singular passion to redefine their Muay Thai boundaries.
If tales of triumph intrigue you, delve deeper into Jonathan Lane’s saga – from grappling with an ACL recovery amid fatherhood to clinching the MTA NSW State Title. His secret weapon? The Heavy Hitters program.
Seize your golden chance to embark on this Muay Thai odyssey. Remember, the doors to Heavy Hitters Barebones will shut on Dec 31st and won’t swing open again until April 2024. But here’s the silver lining – even if you’re not geared up to start immediately, you can reserve your spot in this cohort and initiate your journey whenever you’re primed.
Discover Everything About Heavy Hitters Here!
Loyalty Rewards: If you purchased either the S&C Accelerator or Minimum Equipment Program (or both) in the past, here’s the deal: Email me with your login username (email address), and I’ll send you a coupon code to take that amount off of your Heavy Hitters purchase. Commitment has its rewards!
Don Heatrick
Founder of Heatrick Strength and Conditioning
Don Heatrick is a family man from the UK, former mechanical design engineer, European Muay Thai silver medallist, former pro Thai boxer (ranked 4th in UK while aged 40-years), a Muay Thai coach, podcast host, and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.
Don helps ambitious fighters and coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.
Follow Don Heatrick on Instagram: https://www.instagram.com/donheatrick/
[…] Link: Muay Thai and Carbs — important? Part 3 | Heatrick Strength & Conditioning for MuayThai Don Heatrick posted a link to SUPER FIGHT SERIES CHAMPIONSHIP's wall: How manipulating carbs can help you temporarily cut weight for a weigh-in, only to be back to full size the next day at the fight. […]
[…] Part 3 of this post looks at the role of carbs when cutting weight for a fight. As always, post a comment below if you want more info or just to get involved. […]
[…] having a reduced food intake in the last 24-hours, you won't have depleted muscle carbohydrate (glycogen) as you haven't been very active during this 'rest' day. However, it feels good to get some sensible […]