Since birth, we’re brought up with the idea that breakfast is the most important meal of the day. When it comes to BJJ training, that is absolutely wrong. For martial artists and bodybuilders, the most important mean of the day actually comes to a two way tie: pre workout meal and post workout meal.
Research proves that the nutrition intake before and directly after a workout has drastic results on the effectiveness of that workout, and these tests have been conducted on every sport from long distance running to weightlifting.
On the pre workout side, adding extra protein and carbohydrates to your body right before an intense workout will give you added energy for the workout, allowing you to train harder and for longer periods of time. A lot of BJJ schools don’t teach this, but it’s just as important as the actual workout itself.
The post workout benefit comes because right after a workout, your muscles are craving sustenance. It’s important to eat as soon as possible because the nutrients from your post workout meal will start healing your muscle tissue. The threshold for what’s known as “overtraining” in Brazilian Jiu Jitsu is drastically lowered if you aren’t providing your body with proper nourishment. If you feel tired constantly after a hard workout then you need to take a second look at your calorie intake.
There’s an anabolic window that occurs right after training. During this time the cells in your muscle tissue are especially receptive to nutrient uptake. After the training stops the window slowly closes, so try to get food into your stomach as soon as possible; otherwise your food won’t be absorbed so easily and you’ll end up losing a lot of beneficial nutrients. Gracie Jiu Jitsu gives you a hardcore workout, so it’s especially important to stay fuelled when you work with Icon Jiu Jitsu.
Now, most people recommend that you make your pre/post meals a liquid shake, and we agree. Your body will be able to absorb liquid much faster than solid food. One thing you should be sure of is to put plenty of carbohydrates into your meals. Carbs release a lot of energy, and most athletes forget about these benefits because they’re so focused on finding enough protein.
For your pre workout meal, you should shoot for at least twenty grams of carbs, ten grams of protein, and plenty of water and electrolytes.
For post workout, aim for thirty grams of protein, up to eighty grams of carbs, and again enough water and electrolytes as you can stand.
You’re not going to earn your black belt or defeat an opponent in a grappling match by skipping meals -that’s a fact. The problem is these shakes can really add up if you buy the formulated products. Instead, try this: powdered gatorade mix, protein powder, and maltodextrin (for carbohydrates). Play with the mixture until you find something that you can stomach easily, and come to your workout prepared. Head to Icon Jiu Jitsu in Norwich, Norfolk for intense BJJ workouts and a friendly atmosphere.