The Dangers of Undereating at a Muay Thai Camp

The Dangers of Undereating at a Muay Thai Camp

Muay Thai camps are intense. Whether you’re training for a fight, improving fitness, or embracing the challenge of Thai boxing, your body demands fuel. Yet, many athletes fall into the trap of undereating—either intentionally for fat loss or unintentionally due to underestimating calorie needs. Both can lead to decreased performance, increased injury risk, and long-term health issues.

Intentional Undereating: The Fat Loss Trap

Many fighters and fitness enthusiasts arrive at camp with one goal: to get lean. While fat loss can enhance performance, aggressive calorie restriction can backfire.

Risks of Intentional Undereating:

• Decreased Strength & Endurance: Low energy intake leads to muscle breakdown and fatigue, reducing power and stamina.
• Slower Recovery: Lack of nutrients impairs muscle repair and prolongs soreness.
• Weakened Immune System: Chronic calorie deficits suppress immune function, making you more prone to illness.
• Increased Injury Risk: A lack of calories and key nutrients, like calcium and vitamin D, weakens bones and ligaments, leading to stress fractures and strains.
• Mental Fatigue & Mood Changes: Hunger and low blood sugar can cause irritability, lack of focus, and motivation dips.

Unintentional Undereating: Not Fuelling Enough for Performance

Even if you’re not trying to cut weight, you might still be eating too little. The high energy demands of Muay Thai training (2-4 hours daily) can lead to a significant calorie deficit if you’re not tracking your intake.

Signs You’re Under-fuelling:

• Constant Fatigue: Feeling exhausted despite sleeping well.
• Performance Decline: Struggling with pad work, sparring, or bag sessions.
• Loss of Appetite: Intense training can suppress hunger, leading to accidental calorie restriction.
• Frequent Illness or Injuries: A worn-down immune system and weak connective tissues increase the likelihood of getting sick or hurt.
• Disrupted Sleep: Low energy availability can cause restlessness and difficulty staying asleep.

To avoid under-fuelling, ensure you’re consuming enough protein, carbohydrates, and fats to sustain energy levels. Aim for balanced meals with adequate calories to match your training load.

RED-S: A Hidden Danger for Female Athletes

Relative Energy Deficiency in Sport (RED-S) is a serious condition that affects athletes—especially women—who don’t consume enough calories to support training. It disrupts hormonal balance, metabolism, and overall health.

Symptoms of RED-S:

• Irregular or Missing Menstrual Cycles (a key red flag for female athletes)
• Decreased Bone Density (higher risk of stress fractures)
• Chronic Fatigue & Poor Recovery
• Weakened Immune System
• Mental Health Issues (increased anxiety, depression, and mood swings)

Ignoring these signs can have long-term consequences, including osteoporosis and fertility issues. Female athletes must prioritize energy availability to maintain both performance and overall well-being. Find out more about RED-A here.

How to Fuel Properly for Muay Thai Training

To perform at your best, follow these key nutrition guidelines:

• Eat Enough Calories: Use a calorie-tracking app or work with a coach to ensure you’re meeting energy needs.
• Track Your Body Wight: If you are trying to lose weight, make sure you are not dropping more than 1% body weight per week. Dropping weight faster than this will enhance the negative impacts highlighted above.
• Prioritize Carbohydrates: They fuel intense sessions—include rice, fruit, oats, and potatoes in your meals.
• Consume Sufficient Protein: Helps with muscle repair—aim for lean meats, fish, eggs, tofu, or whey protein.
• Stay Hydrated: Dehydration exacerbates fatigue—drink water and consider electrolytes.
• Listen to Your Body: Hunger, cravings, and fatigue are signs you might need more food.

Conclusion

Undereating at a Muay Thai camp—whether intentional or unintentional—can hinder performance, increase injury risk, and lead to long-term health problems. Female athletes need to be particularly mindful of RED-S. If you want to get lean, do it strategically without sacrificing energy and recovery. Prioritize proper fuelling to train harder, recover faster, and fight stronger.

Thinking of training at Sumalee Boxing Gym? Our on-site restaurant offers a menu for our guests and fighters designed by a qualified Performance Nutritionist (CISSN) alongside world-class Muay Thai coaching. Book your stay today and fuel your success!