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How To Recover In Between Jiu Jitsu Classes

By 8 February 2023March 14th, 2023No Comments


If you want to keep training hard and for longer, you need to learn how to recover. This is especially true if your goal is to compete in Jiu Jitsu tournaments or even just continue training beyond the academy. It’s easy enough to practice when your body feels good but it’s another thing entirely when there are aches and pains that make it hard—or even impossible—to train at full intensity. In this article, we’ll cover all the ways you can recover between Jiu Jitsu classes so that you can keep going strong without feeling worn down.

Eat well

If you’re training at a high intensity, it’s important that you eat well. A balanced diet will provide your body with the nutrients it needs to repair itself after training. This is especially true for Jiu Jitsu because of how much wear and tear on your body occurs during class. To make sure that this happens as quickly as possible, try to include protein (from meat or eggs), carbs (rice or pasta) and healthy fats (avocado) in every meal. If possible try not to eat processed foods like white bread or pastries because they lack nutritional value and may cause stomach problems later on in the day when you need energy most!

Also, remember that even though you might feel full after eating an entire pizza by yourself at 2 am last night after an intense night out with friends who also love Jiu Jitsu…that doesn’t mean those calories aren’t going anywhere! Just because they’re sitting there doing nothing doesn’t mean they don’t count toward how much food should be going into your system each day before class starts again.

Get enough sleep

The importance of sleep is well-known, but it’s also easy to overlook. Getting enough sleep will help you recover in between Jiu Jitsu classes and be ready for the next day. The National Sleep Foundation recommends that adults get 7-9 hours of sleep per night, which may seem like a lot if you’re used to getting by on less. But once you start sleeping better, it’ll become easier for your body and mind to function at their best throughout the day–and that means more energy when it comes time for another round with Professor X!

If getting more zzz’s seems like a challenge because of your busy schedule or lifestyle habits (like spending too much time watching Netflix in bed), there are ways around this problem:

  • Try waking up earlier than usual so that there isn’t as much pressure on yourself during the evening hours.* Use blackout curtains or an eye mask if light keeps waking up during the night.* Avoid eating heavy meals before bedtime; instead opt for lighter fare such as toast or cereal–that way there won’t be any discomfort from indigestion later on (which could keep one awake).

Stay hydrated

You can’t train Jiu Jitsu without sweating, so it’s important to stay hydrated. Drink enough water before and after class, as well as during training (especially if you’re working hard). You should aim to drink 1.5L of water a day if you are active in general, or more if the weather is hot or you are exercising intensely (such as with BJJ).

Even better than plain boring old water is coconut water! It has a lot of electrolytes and minerals that help keep your body healthy while staying hydrated during exercise

Stretch and foam roll

Stretching and foam rolling are two of the most important things you can do to recover in between Jiu Jitsu classes. Stretching helps to reduce muscle soreness, while foam rolling helps to reduce muscle tightness.

You should be doing both after every Jiu Jitsu class or workout session, even if it’s just for 5 minutes!

Use recovery tools like compression socks, ice baths, and elevation

  • Use compression socks to help with swelling. Swelling is one of the most common symptoms of injury, and it can be reduced by wearing compression socks. These types of socks are designed to improve circulation and reduce swelling in your lower legs by applying pressure on them throughout the day.
  • Take ice baths after training or even during training if you feel like you’re getting too hot (or just want an excuse for a break). Ice baths can help reduce swelling and pain caused by injuries, making them perfect for those who want to continue training but need some relief from soreness at the same time!
  • Elevate your legs when possible – this will also help decrease any lingering discomfort from previous practices!

Take supplements like BCAAs and glutamine

You don’t have to take supplements in order to recover between Jiu Jitsu classes, but they can help. As we mentioned above, you should be eating well and hydrating before and after class. Supplements like BCAAs and glutamine are great because they allow you to train more often by reducing soreness and speeding up recovery time.

However, supplements alone won’t cut it if your nutrition is poor or if your hydration habits are subpar! A good diet full of whole foods like vegetables and lean meats is crucial for overall health; this will also support muscle growth during training sessions so that when it comes time for competition day (or just another week at school), everyone has what it takes under their belts–literally!

Follow these steps to recover from the stress Jiu Jitsu places on your body so you can keep practising.

  • Follow these steps to recover from the stress Jiu Jitsu places on your body so you can keep practising:
  • Drink plenty of water and eat a healthy, balanced diet.
  • Don’t forget to get enough sleep every night.
  • Use ice baths or contrast showers (cold water followed by hot) to help reduce inflammation in your muscles after class, especially if it’s been a particularly tough session.
  • Stretch out those sore muscles before and after class!


Jiu Jitsu is a great way to stay in shape, but it can also be very taxing on your body. If you want to continue practising this amazing martial art and not get injured, then it’s important that you recover between classes. The key is consistency–following these steps daily will help ensure that your body stays strong enough to keep up with the demands of Jiu Jitsu training!

Yalcin Sucu

I am a full-time Brazilian Jiu-Jitsu coach & competitor at Roger Gracie West Bristol(With a knack for technology and computers!)#BlueBelt