How do you maximize recovery after evening BJJ training?

Discussion in 'Grappling Technique' started by Will_N.O., Mar 29, 2008.

  1. Will_N.O.

    Will_N.O. Orange Belt

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    I'd like to hear any and all ideas on how other grapplers maximize recovery after evening BJJ training sessions. I'm just starting training at age 40, so optimal recovery may be the difference maker being able to stick with it.

    Right now I am training 3 times a week, and it goes something like this:

    7:00 - 8:30 train. 40g protein shake immediately after.
    8:30 - 10:00 shower, drive home, put kids to bed. 32+ oz gatorade.
    10:00 - 11:00 dinner. Multivitamin and 200mg ibuprofin immediately after.
    11:30 bed.
    No alcohol on training nights.

    Interested to hear if there are things I'm not doing that work well for others to maximize recovery. Thanks!
     
  2. jiujitzurero

    jiujitzurero White Belt

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    I take protein too w/ banana mixed in a blender immediately after. I found this very helpful esp. during back to back training nights.
     
  3. Maystor

    Maystor White Belt

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    Are you eating a full size dinner right before bed, or just like a salad or something light?

    I can't imagine that a protein shake and a full meal right before bed would be healthy... you may start to gain weight.

    I'm 33, so a bit younger.. I used to come home from training starved around 10PM and eat a decent sized dinner, then shortly thereafter go to bed.. I started to gain weight...


    Lately I eat larger lunches and very light dinners (a little chicken or fish and salad) and I try to do about 20 minutes of stretching the nights I don't go to class.. from just 3 weeks of this I can see more definition in my stomach muscles (meaning i lost a bit of fat and got more toned) and my cardio seems to be better...and i feel better all around .. I also have tried to cut out excessive sweets during the week, but saturday is the day i can have my cheesecake or whatever...

    Also, on the gatorade.. if you drink it while u are training, and also after you train it may likely be too much.. gatorade does have quite a bit of calories, sugar and sodium... so anything more than 32 OZ would probably be too much.. drink water after u train, and gatorade during.. and maybe a bit after only..

    Im no nutritional expert, but the above is just my experience.. anway seeing guys like u start at 40 is an inspiration, I started about 1.5 yrs ago myself..
     
  4. TsukinoKage

    TsukinoKage Purple Belt

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    I like to do a lot of static stretching, deep breathing, yoga-type stuff after a workout. Keeps you limber, helps get the blood flowing and lowers your heart rate, signaling your body to start recovery.
     
  5. AussieBJJ

    AussieBJJ Guest

    thats a long shower!
     
  6. Rowan11088

    Rowan11088 Purple Belt

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    I'd skip the ibuprofen if you can. If you're really sore that's one thing, but it actually can impair your body's natural recovery process due to being an anti-inflammatory. Then again, I just don't like taking anything that's not necessary.

    Also, I would drink some gatorade during and immediately after training, the protein can really wait. 40g is also excessive, you won't use much of it. A mix of gatorade and some protein immediately after would be ideal.
     
  7. jscore

    jscore Orange Belt

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    dump the ibuprofen. why are you taking it everyday (you train)? let the body heal itself.
     
  8. MonkeyNuts!

    MonkeyNuts! Rear Naked Poker

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    you run the risk of devepling GI (gastrointestinal not kimono) problems with chronic ibuprofen use...
     
  9. kaboom187

    kaboom187 be aggressive.

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    Things i do:
    PWO Shake at the club - 50g carbs, 25 g protein
    Drink a litre or so of water on my drive home
    come home and have a contrast shower
    foam roll and stretch after the shower
    eat again
    sleep appropriately.
     
  10. EE6_TBOIO_MATb

    EE6_TBOIO_MATb Blue Belt

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    Man !!! Where I train, they close the facilities right after class, so I have no time to stretch if I wanna take a shower. That fuckin sucks.


    I personnally drink chocolate milk 30 mn before, and right after training.

    During training i drink water.
     
  11. Foppa21

    Foppa21 Black Belt

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    If you're really lazy like what I've been known to do, mix the gatorade with the protein.

    I once trhew together something like in a blender:

    water
    chocolate protein
    banana
    yoghurt
    gatorade powder
    ice

    It actually tasted pretty good. The hue of green was slightly off putting though.
     
  12. whipyourasstyle

    whipyourasstyle Exitus acta probat

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    FISH OIL instead of ibuprofen, start a regimen of FISH OIL!!! Much Much MUch MUCH healthier.
     
  13. Wrestleben

    Wrestleben Brown Belt

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    -1.5-3 grams of fish oil per day instead of ibuprofen

    -water instead of gatorade.

    -Make sure you have a decent cool down period and do lots of dynamic stretching after workout.

    -Thai whores (optional)
     
  14. Cojofl

    Cojofl Brown Belt

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    Get as much sleep as possible
     
  15. whipyourasstyle

    whipyourasstyle Exitus acta probat

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    American MILF's >>>> Thai Whore's
     
  16. Will_N.O.

    Will_N.O. Orange Belt

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    Great feedback, thanks everyone. Here's my plan:
    - Swtich from ibuprofin to fish oil
    - Switch from gatorade to water

    I think I will skip the Thai whores since I have an American MILF handy :icon_chee
     
  17. Wrestleben

    Wrestleben Brown Belt

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  18. DPS831

    DPS831 Purple Belt

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    I don't think you should switch from gatorade to water. Immediately after your workout, your body needs both carbs and protein to recover effectively.

    So still drink lots of water, but I would still have the gatorade after the workout.
     
  19. armbarking

    armbarking Green Belt

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    I've done some experimenting with this, as I like to train 4-5 days a week, recovery is important. I usually drink some Gatorade and have half a Cliff bar on the way to class to give me some quick release carbs for energy. Drink a Gatorade/Water mixture during class. Then, about 30 minutes after class (when I get home), I have a protein shake (25grams) with a banana mixed in. Shower. Make dinner. Usually something healthy, chicken, etc. I always drink Cranberry Juice with dinner (antioxidants) and take fish oil and a one-a-day type vitamin.

    I usually feel pretty good with this, except when I have an unhealthy dinner or a snack afterwards. Which has been happening pretty frequently since my wife is pregnant and apparently pregnant women don't care about dieting!
     
  20. JerseyTrash

    JerseyTrash Silver Belt

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    Um, drink water? Maybe I'm too young or in too good of shape to understand this thread. I'm pretty tired, but I'm not completely broken off or anything after training.
     

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