Supplements, Ice baths, Saunas and other recovery tools for Jiu-Jitsu and Training
Learning how to recover and discovering tools on faster recovery is something I’ve been obsessed with for a very long time. I really enjoy Jiu-Jitsu and exercise in general. The more often i can train the better my life is. I have also had several injuries from Wrestling, Jiu-jitsu, and other Martial Arts. So, i always wanted to stay as injury free as possible and recover as quickly as possible. It’s not just one tool or supplement that is the answer behind recovery. It’s a combination of everything. If you want to train for a long time and train often. You must constantly be on top of recovering.
Supplements for Recovery
There are several supplements you can take for recovery. I have tried a number of those supplements. Some good and some i did not see any difference.
Turmeric - A common spice that comes from the Turmeric Plant. Turmeric's benefits come from Curcuminoids. These Curcuminoids become more bio-available with black pepper and fat. The benefits of Turmeric include.
A powerful Anti-inflammatory. A study was done in the journal Oncogene that showed that not only was Turmeric a powerful Anti-Inflammatory it actually was a better Anti-Inflammatory than Aspirin and Ibuprofen.
Safer option for Arthritis. Again Curcumin outperformed modern medicine in a study that put it up against Diclofenac Sodium. Turmeric showed a higher percentage of improvement in the study.
There are many more benefits to Turmeric and Curcumin that aren't related to to the subject but they include. Helps regulate cholesterol, diabetes management, cancer treatment, may be useful in preventing and treating Alzheimer's and improves brain function.
Fish Oil - Fish oil is a source of Omega 3 fatty acids. One of the top 10 causes of death in America is related to a deficiency in Omega 3 fatty acids. So, they are super important to your health. Here are the benefits.
Immune System. Fish oil helps increase the power of Antioxidants.
Arthritis treatment. Omega 3’s are shown to be just as effective as NSAIDs when treating Arthritis and much more safer
Other benefits of Fish Oil include treatment in ADHD, Alzheimer’s, Anxiety, and Cancer.
MCT Oil - MCT is Medium-Chain Triglycerides. Found in Coconut Oil, Palm Kernel oil, Cheese, Milk, Butter, and Yogurt. The benefits of MCT oil are.
Helps improve energy levels and mood. MCT oil helps absorb vitamins and minerals.
Supports Immune Health. MCT oil is antiviral and antibacterial.
Some more benefits of MCT oil are supports hormones, gut health, weight loss, and heart health.
There are several more supplements you can take to aid in recovery but i find these the most important for Inflammation. If you wanna take protein powder, creatine, beta alanine, and other various nutrients and supplements they can help as well. It is important to take these supplements at the right time as well. Some of these supplements need to be taken immediately after post Jiu-Jitsu training or strength training.
The Ice Bath or Cold shower for post Martial Arts training.
An Ice Bath is one of my favorite recovery tools for after Jiu-Jitsu or training. You should wait one hour before going into an ice bath or cold shower after exercise. Cryotherapy is another way to get similar benefits from cold temperatures. I've done both and i honestly feel like the Ice Bath is way more effective. It is pretty intense though to fill a bathtub with ice and water. Here are the benefits on why you would do such an extreme thing.
Reduces inflammation and other damage. When training often for Jiu-Jitsu or other activities getting rid of inflammation is super important to continue training.
Helps prevent muscle soreness. Along the same lines as reducing inflammation and other damage. Ice baths help your muscles recover and prevents soreness.
As with anything there are lots of benefits ice baths can give you that don't necessarily relate to recovery. From mental cognition benefits to weight loss.
Epsom or Magnesium salt bath for post Martial Arts training
A good alternative to the Ice Bath if your not so brave to jump into some freezing water is an Magnesium salt bath. Magnesium is an essential mineral to our body. Here is why you should use a Magnesium bath for Jiu-jitsu recovery.
Detoxification. Magnesium or Epsom bath can eliminate toxins from the body. They flush toxins and heavy metals from the body.
Aid in muscle soreness and cramps. A post training Magnesium bath can really help aid in recovery of muscle soreness and cramps.
Other various benefits come from Epsom or Magnesium baths. These benefits include better nutrient absorption, stress relief, better sleep quality, and faster wound healing.
Hitting the Sauna after training BJJ
Immediately after training Jiu-Jitsu or Martial Arts you should try and hit the sauna. A wet, dry, or infrared sauna is very beneficial for post BJJ training. You can stretch out more safely in a sauna after training. Some benefits of a sauna are.
Increase circulation. A sauna can increase circulation which in return helps increase joint mobility and help reduce soreness post Martial arts training. The increase in circulation also helps decrease inflammation.
Produces heat-shock proteins. Heat shock proteins can increase muscle growth and recovery.
There are various types of saunas all with their own set of benefits. Wet sauna, dry sauna, and also Infrared Saunas.
Find what works best for your recovery post training
These are some of my personal favorite ways to recover quickly. So many more ways to increase recovery time are out there and not mentioned. Meditation, dynamic stretching, other supplements, various machines such as a oxygen tents and even Flotation tanks. The best way is to test each of these tools yourself. Try forcing yourself into a cold shower or ice bath. Try different natural supplements that aid in recovery. Or even try to add yoga or dynamic stretching post workout. For me its a combination of many things that make a huge difference in my recovery. Unfortunately, your answer to recovery is not going to be a simple pill or one form of recovery. Its going to be your own unique combination of supplements, dynamic stretching, hot/cold therapy, and maybe even newer technology only found at Spas and special locations.