3 Tips To Help Recovery After A Jiu-jitsu Class
There are many reasons why you might be feeling sore after a jiu-jitsu class. One of the most common causes is a lactic acid buildup in your muscles, which results from anaerobic metabolism. This can make you feel stiff and tight all over or just in certain areas like your back or neck. If you want to recover more quickly after a workout,
Here are Three Tips That will Help.
1) Getting regular sports massages increases range of motion and flexibility by improving blood flow to the muscles, speeding up the recovery time from soreness.
As an athlete or even as a person who exercises regularly, increased ranges of motion and flexibility can help improve performance while preventing injury. According to Health & Fitness Magazine “The increased blood circulation helps relieve muscle tension, reduce soreness.” This leads to faster recover times after experiencing pain in both short-term (from working out) and long- term problems such as those with chronic diseases like arthritis which limits mobility over extended periods of time.
Before training, make sure to hydrate properly. When you train hard for an hour or two of grappling and sparring, it is important that your body takes in as much water from the rehydration drink (or food) so that they can come back faster after exercise. For every 2% drop in dehydration weight loss, there will be a 4-10 percent reduction in muscular work capacity which decreases how long it’ll take until the recovery happens (Art & Science).
If an athlete wants to prevent muscle cramps, they should determine how much weight their body is losing through sweat and electrolyte loss by weighing themselves before and after a workout. After that, the person needs to drink 1.5 liters of water (48 oz) throughout the day in order to replace each kilogram of lost fluid weight.
While water alone is not the best rehydration drink, milk makes for an effective post-exercise hydration option. Water lacks electrolytes and can actually induce further dehydration if you’re exercising in extreme heat (Milk as an Effective Post-Exercise Rehydration Drink). Milk contains a good amount of both sodium and potassium which are essential minerals lost through sweating that help retain fluid within your body’s After POST training, it’s best to use a recovery shake that contains electrolytes. In order cells during exercise to keep it hydrated (What’s Causing My Muscles to Cramp?).
for these fluids to be retained properly, you should look out for the following: Sodium Potassium Magnesium Calcium Phosphorus The drinks tend not to contain enough of all four essential nutrients and can have huge impacts on performance if they are present in low quantities or completely absent from your drink.
2) A healthy diet is the foundation of your performance.
Everyone knows that, but how exactly can you take scientific studies and apply them practically into everyday life? Being a Brazilian Jiu-Jitsu athlete, I’m often on the go and not preparing my own meals. The best tip I have for eating healthily while traveling or being busy with work is to make sure at least one salad per day has all colors of the rainbow inside it (meaning colorful varieties of fruit/vegetables).
3) Replenish lost nutrients after your workout by drinking a recovery drink that has the right ratio of carbohydrates to protein.
This will prevent muscle breakdown and rebuilding muscles from strenuous exercise. Energy requirements rise for strength training, mixed sports (BJJ, MMA), and pure endurance sports as you burn more calories during activity. Carbohydrates need to be increased while protein needs are decreased in order to meet energy demands at each stage mentioned above. If you simply purchase plain old whey or soy-based proteins, add some carbs with bananas blended into it along with other fruit/vegetable options such as strawberries or carrots.
Don’t forget to rest!
Sleep is just as important to achieving peak performance, if not more so than diet and practice. In a study conducted at Stanford University, tennis athletes who extended their nightly sleep from 7 hours to 10 hours saw significant improvement in sprinting time by over 3%! They also improved drilling times during scrimmages (time spent practicing), decreased reaction time which led them to make fewer errors while playing, increased hitting accuracy which gave them an edge on the court against opponents (Study Shows Sleep Extension Improves Performance and Mood).
The researchers concluded that “sleep [is] as much a significant factor for optimal sports performance” as good food choices or training regimen – even though it’s often overlooked compared with those two factors (“Study Finds That.”).
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