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Recovery From Jiu-Jitsu Training

Training Jiu Jitsu is fantastic. It’s fun, engaging, and deeply fulfilling. It floods the body with endorphins, resulting in a state of euphoria, motivation, and optimism.

Training is also great because it allows us to improve the way we look and function.

As a whole, it’s an enriching experience, and many people fall in love with it. But here is the thing:

Recovery is just as important as training. Without it, we increase the risk of overtraining and injuring ourselves. To that end, we’ve decided to switch it up a bit and share four essential tips for optimal recovery from Jiu-Jitsu training. Let’s see what these are.

1. Stay Hydrated

According to research, up to 60 percent of the human body is water. Our muscles, joints, connective tissues, organs, and even bones consist of high amounts of water.

Good hydration allows us to feel good, stay healthy, perform at our best, and, most importantly, recover better.

Research recommends that men aim for 3.7 liters of water per day, and women drink up to 2.7 liters - 125 and 91 ounces, respectively.

2. Get Plenty of Protein and Complex Carbs

Protein and carbs are two essential nutrients for well-being and recovery. Proteins provide us with the building blocks we need to repair exercise-induced muscle damage and strengthen our tissues.

Carbs provide us with the energy we need to exercise, move around, and go about our daily lives. Carbs also replenish lost glycogen stores - our muscles’ internal carbohydrate stores, which we use during physical activity.

This means consuming more:

  • Meat and poultry

  • Fish

  • Cottage cheese

  • Eggs

  • Whole grains

  • Fruits

  • Veggies

  • Oatmeal

3. Sleep At Least Seven Hours Per Night

Though many don’t realize it, sleep plays an essential role in our health and well-being. One of the best things you can do to feel good and ensure proper recovery is to aim for at least seven hours of sleep per night.

4. Rest Long Enough Between Workouts

Training is fun and exciting, so many practitioners forget to take a break and find themselves doing some type of workout every day. But one of the best things you can do to ensure optimal recovery is to have rest days. For example:

  • Monday - BJJ session

  • Tuesday - recovery or technique

  • Wednesday - BJJ session

  • Thursday - recovery or technique

  • Friday - BJJ session

  • Saturday & Sunday - recovery or technique

The Bottom Line

Mastering Brazilian Jiu-Jitsu is not an easy task because there are many things to consider.

If you’re looking for skilled coaches to help guide you through the journey, come down to Dream Martial Arts and Fitness in Santa Clarita. We offer Brazilian Jiu-Jitsu, boxing, MMA, and other classes for people of all ages.


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