Ways to Recover Faster In BJJ
Everyone wants to recover faster after a training session, whether you just got done with a morning class and need to tackle a day of work and family responsibilities, or you are preparing for a competition and need to be ready to train again later in the day. Take the time to plan and use these tips to make sure you are recovering to the best of your ability.
Hydration
Most people today walk around dehydrated from not drinking enough water. Once you factor in a hard workout that results in fluid and electrolyte loss, dehydration becomes an even bigger problem. To combat this, try to drink at least 2 full glasses of water in the morning. If you can add some lemon and a pinch of Himalayan salt, you can really jump start your day and your hydration. After training, you should drink at least 16oz of water per pound you lost in sweat. If you don’t have the want or means to weigh yourself before and after training, aim to drink 1 glass of water every hour after training. As a pro tip, ad sodium and carbohydrates to help absorption and replenish key electrolytes.
Nutrition
Every person’s body is different, but every human body needs nutrients to perform, grow and recover properly. Make sure you are getting a good combination of protein, fats, and carbohydrates so that your body can recover and maintain your jiu jitsu training. Ideally for recovering after a hard session you want to consume a ratio of 3:1 or 4:1 carbohydrate to protein to ensure glycogen replenishes and muscle breakdown stops.
Managing Intensities
We have posted on this before but having a good program in place that manages intensities is very important when it comes to recovery. Every day does not need to be a high intensity, grueling training sessions. Matter of fact, in absolutely shouldn’t be. Keep a good balance of low and high intensities throughout the week to allow the body time to recover and adapt to those hard days of training.
Sleep
Sleep is one of the most important aspects of recovery and should be treated just like a training session not something that gets little attention or priority. When we sleep, our body heals itself, rebuilds muscles, and resets the nervous system. These are crucial in performing and feeling well. Ideally you want to get 7-8 hours of undisturbed sleep each night. If that means sacrificing some TV time, then do it. If you can’t get at least 7-8 hours, try and schedule 1-2 shorts naps throughout the day (20-20 minutes) that can help your body rest and recovery.
Stretching and Hot/Cold
Stretching and yoga can do numbers for the body. Spend some time after a training session stretching out the muscles, foam rolling, and working active mobility into your day. These will all help keep you feeling good and mobile. If you have access to a hot tub, sauna, or steam room, utilize those 3-4 times a week. Heat shock proteins released during a sauna or steam room session are proven to help muscle recovery. Combing heat with a cold shower or cold plunge can also greatly increase recovery and muscle repair. There are a lot of great benefits from heat and cold therapy.
At the end of the day, we all want to train for many years and be the best version of ourselves on the mats. By adding these simple recovery tools into your daily routine you can maximize your bodies ability to recover faster from hard sessions, perform better on the mats and reduce the chances of overuse and injury.
