In this article we will speak about post training nutrition for BJJ. Check out the video for the basics and read on below for 3 easy tips on how to recover after your workouts.
Post training nutrition – can I have my chocolate milk?
The post workout meal is the most important meal for any athlete or active individual. There’s a short window (3045 min) where your body is primed for nutrient reuptake. This is when the body recovers and grows. If you miss the window, you can
enter a catabolic state and actually destroy lean muscle tissue!
Macronutrient kinetics is the science of how quickly your body absorbs nutrients. And because we have such a short nutrient reuptake window, the speed of nutrient absorption is very important to consider. The science basically tells us to avoid fat and fiber immediately after our workouts these nutrients will sit in your gut, they’ll digest very slowly, and they’ll prevent you from absorbing other nutrition you might ingest (nutrition your muscles desperalty need).
Instead, right after a workout, you should be looking for quick absorbing nutrients. Liquid nutrition, in this case, is a great choice. One great product (that I have no affiliation with) is Vitago. This carb extract has actually been university proven to absorb 2x faster than any other form of carbohydrate on the market, whether that’s pasta, honey or some of the other postworkout recovery powders. You can learn about the Gracie diet in this article by Muscle and Fitness!
The 3 Tips
Tip #1 A quick and easy way to refeed post workout
Use a sports drink mixed with 3/4 scoop of whey protein. Why a sports drink? Macronutrient kinetics again liquid nutrition is absorbed quicker and this should give you the right ratio of carbs to protein: 3050 carbs to 1015 protein (3:1 for general workouts).
Tip #2 Adjust the carbs to protein ratio based on workout types
● Power training = 2:1
● Endurance training = 4:1
● Mixed or general training = 3:1
BJJ would typically fall under the mixed or general training category. Although you might train for as long as a marathoner, a lot more stress is put on your muscles, especially your upper body.
Your muscles need the extra protein to repair.
My 3rd tip should be easy, but too many developing athletes neglect it. I think culturally, we struggle with this one. We are often taught that hard work trumps and rest is for wimps, or as my old coach would say “I’ll sleep when I’m dead”. But I’m here to tell you otherwise:
Tip #3 Sleep more
Sleep is absolutely vital to workout recovery. During your sleep cycle, you’ll hit a phase where growth hormone is released by the pituitary gland which stimulates tissue repair. Sleep also increases your testosterone production and has been proven to boost athletics performance.
And yes, chocolate milk does make for a great post training drink. So enjoy.
Eat right, sleep well and conquer the world!
If you enjoyed this article check out this one on competition nutrition by Science of Skill!