Without proper recovery, you will not be able to perform well next time and your progress could freeze. Whether it be a weightlifting session or BJJ class recovering is important. But this won’t happen magically so you would have to work for it. The steps are easy and simple so don’t worry about anything but they will help with recovery and may even make the proves fast. 

Stretch and relax

Stretch before putting on your BJJ gear for the training and then after you are done with training. Stretching helps the body to avoid injuries by relaxing the muscles and get the blood flowing through them. Relaxation is also important as it reduces the adrenalin level in the body presenting blood pooling.

Salt hydration

Training makes us sweat a lot, meaning as we train water and salt are the two things, we lose most. So, what should be our strategy? Simple, drink water with healthy salt in it. Healthy, because too much salty water is not good for health but water with no salt or minute amount will do no good. Second, you should also drink lots of water and you can add a pinch of salt in your foods. 

I would recommend drinking about half a liter of water at least 2 hours before your training session. You don’t have to drink it all together though. Drinking after regular intervals ensures you don’t get thirsty and get needed water intake. Your urine color is a guide to see if you need more water. 

It should be light in color and should not smell too bad. Darker color and more stink mean you need to drink more water. Keeping yourself hydrated is not for training or just after and before training. You should be doing this anyway, all day long. Try starting your day with a glass or two of water

Getting enough nutrition

After you are done with training before taking off your BJJ GI you should focus on eating. This when your muscles are hungry and looking for energy to recover. The body sends its energy towards them so if you were to eat enough protein and carbs within the first 30 minutes it would benefit the most. This does not end here, eating enough protein throughout the day is also important because it is what will repair your muscles. Avoid processed foods and ones high in omega 6, and man-made oils. Don’t forget fiber you’ll get enough leafy green veggies. Eat foods high in omega 3. 


Sleep is the most important part of recovery. Sleeping helps release the growth hormones which regulate muscle growth among many other things they do. Sleeping saves us from raised stress and anxiety levels. About 7-9 hours of quality sleep is important, you can even reduce this time to 6 hours if you feel comfortable with it. 

Our body indicates us telling what should we do, for instance, if you wake up in the middle of the night thirsty try drinking half a glass of water before sleep or keep water by your side. If you could not sleep early try making a routine and after a few days, the body will get used to it. clear your mind, try meditation and breathing exercises. If it still doesn’t help consult a doctor. Take note of small things like your mattress, pillow, blanket and sleeping position. 

Get proper recovery between workouts so you can progress well and learn better. Talk to your trainer and doctor if the problem persists and get your training routine adjusted. Take note of small indications your body gives.