Recovery After Hard Training

We have all been there at some point or another, whether it was after a hard BJJ training session, gym workout, or playing an old sport for the first time in awhile… our bodies feel like it was run over by a truck. Your muscles ache, your joints are stiff (and sometimes swollen), and it’s hard to even think about going to training feeling like this because you just can’t move.

When we first start training, our muscles hurt because we aren’t used to using them in those kinds of ways. The more we start training, the more acclimated our body gets and we get less sore after each training session. However, the moment that you begin to increase the level and pace of training (i.e. competition training time), you start to exhaust your body.

So, what are some ways we can help our bodies recover from hard training? Well, if you follow any professional athlete, you know that they cannot live without their supplements. If you are not trying to build muscle mass, but rather, maintain it, branched chain amino acids (BCAAs) is what you’re looking for. BCAAs benefit is primarily for post-training recovery from muscle damage or fatigue. This is especially important if you are cutting weight and want to maintain your strength but not build any more muscle mass that will make you heavier. BCAAs can be found as a supplement in itself or can be found in other recovery specific formulas that include protein (i.e. ATH POST). Consuming BCAAs directly after a training session will reduce the infamous next day or second day soreness.

Rehydration is key and often overlooked. If you are prone to cramping either during or after training, this is probably one of the reasons why. Proper hydration throughout the day prior to training and rehydrating with electrolytes and minerals post-training is key. Studies show that a drop in water as small as 2% of your body weight can reduce your endurance. At a 4% drop, your muscular work declines.

The term “you are what you eat” is not a lie. Eating clean and having a healthy diet is the foundation to your performance. Sometimes we don’t always have the time to meal prep, but we do have the time to make better choices when we dine out. Instead of a burger with all the fixings, order a salad. Instead of dessert, have some Greek yogurt with fresh fruit. Fueling your body can be comparable to the type of oil you put in your car. A lower and cheaper quality oil will affect its performance, much like what junk food does to your body and how you feel after.

No matter how good you eat, how great your supplements are, there are limits to what your body can handle. Varying intensities in your training will allow you to get the most of your training without overtraining (which leads to injuries). Even the BJJ pros who are notorious for savage training have rest days.

Speaking of rest, sleep is essential. Studies have shown that athletes require more sleep than the average person, as it is a significant factor in achieving peak performance. If you get less than 8 hours of sleep per night, increase it to 8 hours. If you get 8 hours of sleep, increase your nightly sleep to 10 hours. You will feel the difference.

Even if you aren’t trying to be a professional athlete, these recovery tips apply to everyone. The more that you take care of your body, the more it will take care of you years from now. You’ve already taken the first step by getting on the mats to stay healthy, now it’s just a matter of helping your body recover so that it can perform at it’s peak level.