Jiu-Jitsu is an effective martial art form that requires one to use various techniques at any given moment. The methods you formulate in Jiu-Jitsu challenge you to use different muscle groups. More so, it shows you what amazing things your body can do. It doesn't matter how strong you are. In fact, Jiu-Jitsu is a method anyone can use. It's all about your focus and executing any technique without thinking about it twice. Because you're overexerting yourself, it's essential to give your body some rest. Below we've written some ways you can recover fast in Jiu-Jitsu.
Stay Hydrated:
Like the "8 glasses a day" rule, the same applies in Jiu-Jitsu. If you're dehydrated, it can make your heart work harder and decrease your endurance. So it's important to drink at least two glasses of water in the morning. Additionally, it's recommended to have 1-2 glasses of water 20 minutes before grappling or working out and every hour after training, especially if your weight has dropped from sweating.
Have A Post-Workout Drink Handy:
It's very imperative to have a post-workout drink that'll assist with your recovery. One recommendation is Optimum Recovery 2:1: 1. Sources say this drink is recommended based on performance research and has a specific protein to carbohydrate ratio and branched-chain amino acids.
If you're looking to gain some weight or maintain it, you should drink two scoops daily. If you're looking to shed some weight or are 150lbs or less, you should have one scoop.
Recovery Cardio:
Although it's not advised to get right into cardio after an excruciating grappling workout, "recovery cardio" is a method that'll help you relieve some tension. Plus, it'll help you get your heart rate down. It's proven that after a tough workout, your heart rate spike. Cardio is the solution to getting your heart rate back to its normal state. We recommend doing 15-30 minutes of cardio after class. Also, it's important to make sure your heart rate is between 120-140. You can achieve these results by hopping on a bike, elliptical, walking on the treadmill, or light jogging.
Stretching
Stretching after any physical activity is essential for recovery. When you stretch, you're helping your muscles remain flexible, strong, and healthy. One stretch that's recommended to do is static stretching or dynamic stretching. Many individuals say that this stretch enhances the recovery process. In addition, doing this stretch will help calm down your nervous system to start the recovery process. Five to ten minutes after class, you should do 1-2 stretches for every body part. You can also stretch once you get home.
Zinc/Magnesium Supplement
Zinc or Magnesium supplements help your hormones stay at an optimum level. These two components also help your immune system strive. Thus, improving your recovery time. Magnesium supplements, specifically, help relax you and improve your sleep quality.
To get the full effect, take the recommended dosage. If you get diarrhea or loose stools from taking the entire dose, break the dosages into 2-3 amounts throughout the day, with the biggest dose right before bed.
If you follow these steps, you're prone to recover with ease.
