BJJ / Grappling Tips: Stay Hydrated!

As a Part Time Grappler, I don't do a huge amount of BJJ sessions per week, but I still expect good results from them and the secret, if there is one, is enjoying the sessions and making every BJJ session count. In a nutshell, train smart!

Doing anything the smart way, grappling and BJJ included, means you have to arrive prepared. Make sure you've packed your Gi, shorts, rash guard, groin guard ...etc. Forgetting even one of these items could spoil your session and proceeding without may indeed lead to some serious injury (fellas, ever trained Uchi Mata without a groin guard? Ouch!)



But remembering to pack and prepare your gym bag ahead of your BJJ session is only half the equation. You must remember to pack both your body and mind so that you arrive prepared to learn grappling the most efficient and safest way.

I could talk for hours about mental and physical preparation but since we are experiencing a heat wave, I'll focus on the often neglected topic of hydration. Here are some good tips I picked up over the years:

BJJ Nutrition Tips: Recovery Update: Creatine Rules!

Jeez that thing tastes sweet! The brand of Creatine I am using is grape flavour and the tin advises stacking for 5 days with a high dose (20g of Creatine spread over 4 servings) and then down to one serving a day. My urine is very concentrated so I am always keeping a water bottle with me and I will soon half the daily Creatine dose again. I definitely noticed an improvement in my recovery and I recommend the stuff to everyone out there.

Also, a friend recommends Glutamine, which I’m going to look into. I think I’m eating a better diet all-round, which is also helping.

When I go to the gym before work, I always grab a glass of milk afterwards for some extra protein. The same applies with after grappling / Brazilian Jiu Jitsu sessions. A blend of protein and carbs seems to do the post-workout trick (nothing fancy. A glass of milk and/or peanut butter with some toast is just fine!)

If you are having any specific recovery related issues, drop me a line on parttimegrappler@yahoo.com

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BJJ Nutrition Tips: Supplementing with Creatine Monohydrate

My current training schedule involves a short (but intense) Kettlebell session 4 times per week plus at least 2 technical gi sessions and two (shorter) sparring sessions.

It's not much compared to what some professional fighters do. But then again, I'm not a professional fighter!

Nevertheless, this schedule leaves my knackered! Once I'm warmed up and rolling, I feel fine but I feel that I'm always walking around tired. So I did some research into the subject:

1. I Googled "Recovery Grappling Nutrition" and "Wrestling Recovery Research" and followed a few of the (sciencey-type) links
2. I had a chat with my manager at work who is into Triathlons! I figured if anyone will know a lot about recovery it's going to be someone who does three sports!
3. I took a long hard look at my daily habits

The fruit of my labour was:

1. I wasn't drinking enough water
2. I wasn't eating good pre- nor post-workout snacks
3. I looked at supplements as something of a luxury (only for pro-athletes)
4. I wasn't getting enough sleep
5. I almost never stretched

So, not one to waste any time, I put the following into place:

1. I took a 1 litre bottle to work and left it on my desk for daily refill
2. I bought a tin of Creatine Monohydrate from Holland & Barrett for £10!
3. I started drinking a small glass of milk immediately after my kettlebell sessions
4. I started stretching for short periods thru-out the day!
5. I started getting to bed earlier

I will keep you posted on the outcome.

PS. If you want to see the update on this subject click here.